Omega-3 and omega-6 essential fatty acids are crucial for health, but their proper ratios in the diet are often overlooked. So how do you ideally combine them?
Why are omega-3 and omega-6 important?
Omega-3s (EPA, DHA, ALA) have anti-inflammatory effects and support heart, brain and joint health. Omega-6s (e.g. linoleic acid) are also important, but in excess can promote inflammatory processes. An imbalance often occurs in the modern diet - while the optimal ratio of omega-6 to omega-3 should be approximately 4:1 or lower, the average diet contains these essential fatty acids in a ratio of 20:1, which can lead to chronic inflammation.
How to adjust fatty acid intake?
✔ Supplement with omega-3 – high-quality fish oil, krill oil, flax oil, chia seeds or walnuts.
✔ Limit excess omega-6 – avoid refined vegetable oils (sunflower, soybean, corn) and industrially processed foods.
✔ Focus on quality sources of fat – olive oil, avocado, nuts and seeds in reasonable quantities.
Is it enough to just supplement with omega-3?
Yes, as long as you also limit your excess omega-6 intake. Omega-6s are common in foods, so supplementing them is usually not necessary. For an ideal balance, it is advisable not only to supplement with omega-3s, but also to adjust your diet to include fewer processed oils rich in omega-6s .
The right balance of these fatty acids can significantly contribute to better health, reduce inflammation, and prevent chronic diseases. Therefore, it is worth not only reaching for dietary supplements, but also focusing on adjusting your diet.