Omega‑6 versus Omega‑3: why the ratio matters

Omega‑6 and Omega‑3 fatty acids are two families of so-called essential unsaturated fatty acids (EFAs). „Essential" means that the human body cannot produce them on its own — we have to obtain them from food. We need both families. The problem is not that we eat Omega‑6, but rather in what proportions we eat the two.

What our ancestors' diet looked like

Nutrition researchers estimate that throughout most of human history the ratio of Omega‑6 to Omega‑3 in the diet was relatively balanced — close to values in the range of 1:1 to about 4:1. The sources of Omega‑3 were fish, wild-growing plants, nuts and the meat of grass-fed animals.

The modern Western diet looks entirely different. Vegetable oils rich in Omega‑6 (sunflower, soya, corn), highly processed foods and grain-based animal feed have meant that Omega‑6 intake has risen many times over, while Omega‑3 has fallen. As a result, the typical ratio in industrialised countries is today estimated at somewhere between a dozen and several dozen to one.

Why this interests scientists

Omega‑6 (chiefly linoleic acid) and Omega‑3 (alpha‑linolenic acid ALA and its derivatives EPA and DHA) are the building blocks of signalling molecules that take part in, among other things, the regulation of inflammatory processes in the body. Some metabolites derived from Omega‑6 are more pro-inflammatory in character, while certain Omega‑3 derivatives are linked to the resolution of inflammation. This is a very simplified picture — the biochemistry here is far more complex — but it illustrates well why researchers are interested in balance, rather than the absolute amount.

It is worth stating honestly: science is still debating how strongly the ratio itself translates into specific health effects, because this depends on many factors (genetics, the diet as a whole, lifestyle). There is, however, broad agreement on one practical conclusion — most of us eat too little Omega‑3.

„The ratio of Omega‑6 to Omega‑3 in our ancestors' diet was close to unity. Today it can be dozens of times higher — and it is precisely this gap that is worth closing." — a guiding thought shared by many nutrition specialists, including prof. Tadeusz Trziszka, who collaborates with ESTRALA.

How to improve the ratio — in practice

The good news is that no revolution is needed. A few conscious decisions are enough:

• Increase your Omega‑3 intake. Oily sea fish (herring, mackerel, sardine), linseed, linseed oil, walnuts, chia seeds.
• Limit the excess of oils rich in Omega‑6. Replace some of your sunflower or corn oil with olive oil or rapeseed oil, which has a more favourable profile.
• Read the labels of processed foods. These are often a hidden source of large amounts of Omega‑6.
• Choose products from pasture-raised animals, if you have the option — they have a more favourable fat profile.

Where ALA fits in

Alpha‑linolenic acid (ALA) is a plant-based Omega‑3 — the „parent" of the whole family. The body can convert ALA into longer forms (EPA, DHA) to the extent that it needs them. For many people — especially those who rarely eat fish, follow a plant-based diet or simply dislike the fishy aftertaste — a plant source of ALA is a convenient way to top up Omega‑3.

There is also one health claim officially approved in the European Union for ALA: ALA contributes to the maintenance of normal blood cholesterol levels (a beneficial effect with an intake of 2 g of ALA per day). This is a rarity — most „promises" surrounding supplements have no such basis.