Omega‑3, Omega‑6, and Inflammation: How Fatty Acids Control Your Body’s Fire 

Omega‑3, Omega‑6, and Inflammation: Why Balance Matters

🧬 Essential Fatty Acids 101

Omega‑3 and Omega‑6 are essential polyunsaturated fats your body cannot produce, so they must come from your diet.

• Omega‑3 (EPA, DHA, ALA): Found in fish oil, flaxseed, chia.

• Omega‑6 (LA, AA): Found in vegetable oils and processed foods.

Both are vital for health—but they affect inflammation differently.

🔥 Inflammation: Friend or Foe?

Inflammation is a protective response. But chronic, low-grade inflammation is harmful and linked to:

• Heart disease

• Diabetes

• Obesity

• Arthritis

• Depression

Your dietary fat intake plays a major role in triggering or reducing this inflammation.

⚖️ The Role of Omega‑6

Omega‑6 converts to arachidonic acid (AA), which creates pro-inflammatory compounds like prostaglandins and leukotrienes. While helpful during injury or infection, excess Omega‑6 may lead to chronic inflammation.

Common sources:

• Corn oil, soybean oil, sunflower oil

• Fried foods and packaged snacks

🧊 The Role of Omega‑3

Omega‑3s (EPA & DHA) help produce anti-inflammatory and resolving molecules such as resolvins and protectins. They help:

• Calm inflammation

• Support brain and heart health

• Improve joint and immune function

• Reduce risks of chronic disease

Main sources:

• Fatty fish: salmon, sardines, anchovies

• Fish oil supplements

• Flaxseed and chia (ALA)

🧾 The Inflammatory Balance

Ideal dietary ratio: Omega‑6 : Omega‑3 = 1:1 to 4:1
Modern diets: often 15:1 or worse, heavily favoring Omega‑6

This imbalance promotes:

• Long-term inflammation

• Higher disease risk

✅ Benefits of Boosting Omega‑3

Supplementing EPA and DHA can:

• Rebalance your fat intake

• Reduce chronic inflammation

• Improve heart, brain, joint health

• Support mood and cognition

📊 Recommended Daily Intake

• For general health: 250–1000 mg of EPA+DHA

• For therapeutic use: up to 4000 mg (under medical advice)

🛒 Choosing a Quality Fish Oil

Look for:

• High EPA/DHA concentration

• Natural TG (triglyceride) form

• Molecular distillation for purity

• Enteric coating to reduce fishy taste

• Third-party testing (e.g., IFOS, USP)

🍽️ Simple Diet Tips

Increase:
✔ Salmon, mackerel, sardines
✔ Flax, chia, walnuts
✔ Fish oil or algae oil supplements

Reduce:
✘ Corn/soy/sunflower oil
✘ Processed snacks & fast food

🧠 Final Thoughts

Omega‑3 and Omega‑6 are both necessary—but too much Omega‑6 and too little Omega‑3 leads to inflammation and health risks.

Rebalance your fat intake. Lower inflammation. Feel the difference.

Start by improving your diet and adding a high-quality Omega‑3 supplement. It’s one of the most effective ways to support long-term wellness.