Simply increasing omega-3 intake through supplementation may not be enough to restore omega balance and could even be harmful in certain cases.
Modern diets are skewed towards omega-6 fatty acids, which can contribute to conditions like cardiovascular disease and rheumatoid arthritis. Achieving a healthier balance is crucial, but the question remains: should we focus on increasing omega-3s or reducing omega-6s?
Perhaps the key to optimal health lies not in taking more supplements, but in transforming our plates to align with the diets of our ancestors.
Understanding Omega-6 and Omega-3 Fatty Acids
Omega-6 and omega-3 fatty acids are essential polyunsaturated fats that our bodies cannot produce. Key omega-3 fatty acids include ALA, EPA, and DHA, while important omega-6 fatty acids are linoleic acid, dihomo-gamma-linolenic acid, and arachidonic acid.
The Modern Diet: An Omega Imbalance
A study in World Obesity in 2018 revealed that the life expectancy of ancient hunter-gatherers who survived past adolescence was around 72 years, similar to modern populations. Compared to contemporary societies, modern hunter-gatherers, who follow diets similar to their ancestors, do not face the same prevalence of chronic diseases, as noted in a 1988 article in Anthropological Commentary.
This significant shift in dietary patterns is linked to the rise in chronic health conditions like cardiovascular disease, cancer, and autoimmune diseases.
The Consequence of Omega Imbalance
Omega-6 and omega-3 fatty acids are metabolized by the same enzymes, but their effects differ—omega-6 derivatives tend to promote inflammation and platelet aggregation, while omega-3 derivatives inhibit these processes and promote vasodilation, according to a 2021 article.
Restoring a more balanced omega-6 to omega-3 ratio in our diets could be crucial in addressing these health challenges and promoting overall well-being.
Why Are We Imbalanced in Omega-3 and Omega-6s?
Technological advancements in the last century have significantly increased the presence of omega-6 fatty acids in our food supply while decreasing omega-3s.
Dr. Chris Knobbe, a clinical associate professor emeritus at the University of Texas Southwestern Medical Center, attributes the rise in modern diseases to the overconsumption of omega-6 fatty acids, mainly from highly processed industrial seed oils. He points out that vegetable oils were absent from diets until the modern era, coinciding with the surge in chronic diseases.
“The average American now consumes at least one-fourth, and some even a third, of their diet as vegetable oils. Remember, these oils were non-existent in 1865. We had no seed oils, no vegetable oils, and minimal olive oil,” Dr. Knobbe mentioned to The Epoch Times.
Modern agriculture heavily relies on livestock in confined feeding operations fed diets rich in corn and soy—both abundant in omega-6 fatty acids, as outlined in the 2002 article in Biomedical Pharmacotherapy.
Proposed Solutions to Return to Omega Balance
1. Increase Omega-3 Consumption
Boosting omega-3 intake is one way to rebalance the omega-6 to omega-3 ratio. Fish oil, rich in omega-3 fatty acids, is often recommended to prevent cardiovascular disease. The American Heart Association suggests consuming 0.5–1.8 grams of omega-3s daily, either from fatty fish or supplements. However, studies on omega-3 fatty acids show mixed results in terms of health benefits.
These findings emphasize the importance of striking a better balance between these essential fats in the diet rather than relying solely on omega-3 supplementation.
Dr. Peter Osborne, a diplomate with the American Clinical Board of Nutrition, has seen improvements in his patients’ health through omega-3 supplementation combined with dietary modifications. “I’ve witnessed cases where individuals were able to lower cholesterol and triglycerides, improve insulin sensitivity, and enhance blood glucose control by supplementing and making dietary adjustments,” he shared with The Epoch Times.
2. Decrease Omega-6 Consumption
Reducing omega-6 intake brings multiple benefits in achieving a healthier omega balance.
Moreover, cutting back on omega-6 intake improves the body’s ability to convert plant-based omega-3s (ALA) into more beneficial long-chain omega-3s (EPA and DHA), a process often hindered by the high omega-6 to omega-3 ratio typical in Western diets.
This enhanced conversion efficiency may explain why some health benefits linked to omega-3s, like a reduced risk of ischemic stroke, could be attributed to lower omega-6 intake.
The study also suggests that the varying outcomes observed in omega-3 supplementation studies may stem from the underlying high omega-6 levels in participants’ diets.
Dr. Knobbe stressed the significance of reducing omega-6 consumption, particularly from industrial seed oils. “Thirteen years of research have led me to believe that the single most important thing we can do for our health is to remove industrial seed oils from our consumption,” he emphasized.
Dietary Strategies for Decreasing Omega-6s While Boosting Omega-3s
- Swap out high omega-6 vegetable oils for fats with better omega-6 to omega-3 ratios, such as olive oil, avocado oil, coconut oil, tallow, lard, or butter from grass-fed cows
- Opt for wild-caught fish instead of farmed
- Choose 100 percent grass-fed meat over grain-fed
- Select pasture-raised eggs over those from confined feeding operations
- Reduce grain and processed food consumption
The Bottom Line
While the common advice often promotes increasing omega-3 consumption to rebalance omega levels, evidence suggests that solely upping omega-3 intake may not be sufficient and could even pose risks in certain scenarios.
A more holistic approach, involving both higher omega-3 consumption and lower omega-6 intake through dietary changes, aligns with historical dietary patterns and current research.
This strategy, aimed at restoring the omega balance in line with our ancestors, could be instrumental in addressing contemporary health challenges. As our understanding of nutrition’s impact on health deepens, the omega-6 to omega-3 ratio emerges as a critical factor in potentially tackling some of our most pressing health issues.
