Omega 3 vs. Omega 6: Balance Matters More Than You Think

Two Fats Walk Into Your Body—Only One Reduces Inflammation

Omega-3 and omega-6 fatty acids are both essential. Your body can’t make them, so you have to get them from food. But here’s the catch: the typical modern diet is loaded with omega-6 and nearly empty of omega-3s.

That imbalance could be driving inflammation, mood swings, and more.

Let’s decode the omega debate—and show you how to tip the scales in your favor.

The Problem: Too Much Omega-6, Not Enough Omega-3

In a perfect world, we’d get about a 1:1 to 4:1 ratio of omega-6 to omega-3. But thanks to ultra-processed foods and industrial seed oils (think soybean, corn, sunflower), the average American’s ratio is closer to 20:1.

Here’s why that matters:

• Omega-6 tends to promote inflammation when consumed in excess.

• Omega-3 helps reduce inflammation, support brain health, and protect your heart.

It’s not that omega-6 is “bad”—your body needs it for things like skin health and blood clotting. The problem is the imbalance.

The Solution: Rebalance Your Omegas with Smart Swaps

You don’t need to obsess over numbers—you just need to eat more omega-3s and cut back on omega-6-heavy processed oils.

Boost Your Omega-3s:

• Fatty fish: Salmon, sardines, mackerel, and anchovies

• Chia seeds and flaxseeds: Great for plant-based omega-3 (ALA)

• Walnuts: A solid plant source with a nice crunch

• Pasture-raised eggs: Higher in omega-3 than conventional eggs

• Algae oil: A good vegan alternative for DHA and EPA

Cut Back on Omega-6 Overload:

• Avoid oils like soybean, corn, safflower, sunflower, and cottonseed

• Limit ultra-processed snack foods and fast food

• Check ingredient labels—even “healthy” foods can sneak in omega-6 oils

The Ripple Effect of Better Fats

When your omega balance improves, your whole system feels it. People often report:

• Less joint pain and inflammation

• More mental clarity and emotional balance

• Better skin health

• Improved heart function

Think of it like adjusting the treble and bass in your music—get the ratio right, and everything sounds (and feels) better.

Real Talk: You Can’t Supplement Your Way Out of a Bad Ratio

Fish oil pills? Helpful, but not a magic bullet.

The real shift happens when you consistently:

1. Eat more whole-food omega-3 sources

2. Replace inflammatory oils with healthy fats (like avocado oil, olive oil, and coconut oil)

It’s a remix worth making.

Ready to Rethink Your Fats?

Take a peek at your pantry. What oils are hiding in your sauces, dressings, or snacks?

Start by swapping one bottle: ditch the soybean oil and bring in avocado or extra virgin olive oil. Then add a salmon night once a week—or sprinkle chia seeds into your breakfast.

What’s Your Take?
Have you made the omega switch? Share your favorite fish recipe or go-to oil swap on our IG @remixology