Omega-3 and Omega-6 Fatty Acids: The Scoop You Didn’t Know

Omega-3 fatty acids get a lot of attention, and rightly so. Yet, when you pick up your supplements at the local pharmacy or health food store, the label includes omega-3s, omega-6s, omega-9s, and oh-my-mega confusion! What’s the difference between these essential fatty acids? And what’s all this talk about ratios? This blog will help clear up the omega-3 fatty acids versus omega-6 fatty acids confusion. 

The Difference Between Omega-3 and Omega-6

Omega-3 and omega-6 are termed “essential fatty acids” since our bodies cannot readily produce them. As such, we must obtain them through foods or supplements. 

While there are many types, the three most common omega-3 fatty acids are Docosahexaenoic Acid (DHA), Eicosapentaenoic Acid (EPA), and Alpha Linolenic Acid (ALA). EPA and DHA are found in cold-water, fatty fish like salmon, tuna, sardines, and mackerel, while ALA is found in plant sources like flaxseed, chia seeds, walnuts, canola oil, and soybeans. [Note: flaxseeds, chia seeds, and hemp seeds need to be ground to actually absorb the omega-3s; otherwise, in their whole form, they act as fiber]. Unlike DHA or EPA, which can be readily absorbed, ALA from plant sources like seeds, nuts, or vegetable oils are only partially converted (about ten percent) by our bodies into the beneficial forms EPA and then DHA. That’s why direct sources of EPA and DHA are generally recommended when possible¹.

When it comes to omega-6 fatty acids, the most common form is linoleic acid (LA), which is later converted into gamma-linolenic acid (GLA) and arachidonic acid (AA). Unlike omega-3s, getting omega-6‘s from the foods we eat daily is rather simple. LA is found in seed oils like corn, canola, sunflower, and soy: ingredients common in many processed and packaged foods Americans consume in abundance. Better sources of omega-6s include raw nuts (like pistachios) and seeds (like sunflower seeds). Since Americans typically consume much more of the fatty acid omega-6, it is more important for one to focus on including omega-3 fatty acids in their diet or through their supplement. But for those following a low-processed food lifestyle such as a paleo, Whole30, or whole food-based vegan or vegetarian diet, getting enough omega-6 might take a bit more consideration.

Both Are Beneficial

Omega-3s are best known for their anti-inflammatory effects and their ability to lower risk factors linked to heart disease and cancer. This fatty acid is necessary for brain function, healthy development of nerves, and eyesight5. Research has also explored possible benefits for arthritis, ADHD, depression, metabolic syndrome, and osteoporosis6-9, to name a few, though results vary depending on the condition and study.

That said, omega-6 fatty acids often get a bad rap but labeling them as “inflammatory” is an oversimplification³. When omega-6’s come from whole food sources and are consumed in the ideal balance with omega-3s, they’re actually cardioprotective, especially when used in place of saturated fats². Studies suggest that getting about 5 to 10% of daily calories from omega-6s (mainly LA) can help lower LDL cholesterol and reduce the risk of coronary heart disease and other cardiovascular conditions3. Omega-6s (specifically GLA) have also shown potential in helping manage symptoms of diabetic neuropathy, rheumatoid arthritis, eczema, allergies, and high blood pressure10.

Together, omega-3 and omega-6 fatty acids produce many of the health benefits described above. The catch? Eating them in the right amounts. 

As in Most Things, Balance Is Key

The convenience of fast-food and heavily processed snacks makes for a not-so convenient way for us to maintain a balanced consumption of both omega-3 and omega-6 fatty acids. Most processed foods contain high amounts of omega‑6, and evidence consistently shows that the Western diet delivers an excessive intake of omega‑6 fats. When omega‑6s come predominantly from ultra‑processed sources and are consumed at the expense of omega‑3s, they may contribute to chronic, low-grade inflammation, which is linked to health issues like heart disease, type 2 diabetes, and obesity. 

Earlier research often emphasized maintaining a dietary omega-6 to omega-3 ratio of approximately 1:1 to 4:1 for optimal health. However, most modern Western diets lean heavily toward 10:1 or even 20:1, largely due to the widespread use of refined seed oils9. To achieve a healthier balance, experts now recommend focusing on increasing omega-3 intake (EPA and DHA) while reducing highly processed sources of omega-6, rather than eliminating omega-6’s altogether3. This is especially important for vegans and vegetarians, who must be intentional about getting enough of both essential fatty acids. Since plant-based diets typically lack preformed EPA and DHA, they should prioritize omega-3-rich foods like flax, chia, walnuts, and algae-based supplements, while also ensuring adequate intake of whole-food sources of omega-6, such as nuts, seeds, and unrefined plant oils.

Remember, as remarkable as omega-3 and omega-6 fatty acids exhibit in aiding our brain development, immune system function, and blood pressure regulation, sources should be consumed in healthy moderation!

Take-Home Message

Aim for a dietary intake with a ratio of omega-6 to omega-3 of 1:1 to 4:1

References

1. Wang C, Harris WS, Chung M, et al. n−3 Fatty Acids from Fish or Fish-Oil Supplements, but Not α-linolenic Acid, Benefit Cardiovascular Disease Outcomes in Primary- and Secondary-Prevention Studies: a Systematic Review.The American Journal of Clinical Nutrition. 2006;84(1):5-17. https://doi.org/10.1093/ajcn/84.1.5
2.  DiNicolantonio JJ, O’Keefe J. The Importance of Maintaining a Low Omega-6/Omega-3 Ratio for Reducing the Risk of Autoimmune Diseases, Asthma, and Allergies. Missouri Medicine. 2021;118(5):453. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8504498
3. Harvard Health Publishing. No Need to Avoid Healthy Omega-6 Fats. Harvard Health. Published August 20, 2019. https://www.health.harvard.edu/newsletter_article/no-need-to-avoid-healthy-omega-6-fats
4. Bjarnadottir A. Chia Seeds 101: Nutrition Facts and Health Benefits. Healthline. Published June 8, 2021. https://www.healthline.com/nutrition/chia-seeds
5. Jiang H, Shi X, Fan Y, et al. Dietary omega-3 Polyunsaturated Fatty Acids and Fish Intake and Risk of age-related Macular Degeneration. Clinical Nutrition. Published online October 2021. doi:https://doi.org/10.1016/j.clnu.2021.10.005
6. Deng W. Effect of omega-3 Polyunsaturated Fatty Acids Supplementation for Patients with osteoarthritis: a meta-analysis. Journal of Orthopaedic Surgery and Research. 2023;18(1). doi:https://doi.org/10.1186/s13018-023-03855-w
7. Greenblatt JM, Gottlieb B. Omega 3s: The Ultimate (ADHD) Brain Food. ADDitude. Published October 25, 2018. Accessed August 29, 2025. https://www.additudemag.com/adhd-omega-3-benefits/?srsltid=AfmBOorA4jYy_KAEeIflDsgd0TQZ05Rz4Jm9vERCaf84TipgG017Ef8V
8. Liu Z, Cai S, Chen Y, et al. The Association between Dietary omega-3 Intake and osteoporosis: a NHANES cross-sectional Study. Frontiers in Nutrition. 2025;11. doi:https://doi.org/10.3389/fnut.2024.1467559   
9. Robertson R. Omega-3-6-9 Fatty Acids: A Complete Overview. Healthline. Published October 5, 2020. https://www.healthline.com/nutrition/omega-3-6-9-overview#omega-6
10. Phan R. What Are the Health Benefits of Gamma-Linolenic Acid? Verywell Health. Published August 24, 2024. https://www.verywellhealth.com/the-benefits-of-gamma-linolenic-acid-89185