Balancing Omega-3 and Omega-6 Fats

When it comes to Omega-3 and Omega-6 fats, balance is everything. Both are essential fatty acids, meaning our bodies can’t make them on their own and we need to get them from our diet. But the ratio we consume in modern Western diets can have a big impact on inflammation, recovery, and overall health.

What Are Omega-3s?

Omega-3s are anti-inflammatory fats that help support heart health, brain function, and recovery. They play a crucial role in reducing chronic inflammation and maintaining healthy cell membranes.

The problem is that most of us don’t consistently eat enough. Omega-3s are primarily found in:

• Fatty fish: salmon, sardines, mackerel, trout

• Plant-based sources: chia seeds, flaxseeds, walnuts

• Supplements: fish oil or algal oil for plant-based Omega-3s

Because they’re harder to obtain in sufficient amounts through a typical diet, being intentional about adding Omega-3s daily is typically helpful.

What About Omega-6s?

Omega-6 fatty acids are pro-inflammatory, but that doesn’t make them “bad.” In fact, they’re essential for immune function, healing, and repair. Unlike omega-3’s, it is very easy for us to fill our diet with these foods. Omega-6s are abundant in:

• Processed and packaged foods

• Fried foods

• Vegetable oils like soybean, corn, safflower, sunflower, and canola

• Processed meats like bacon, deli meat, and sausages

They’re also found in healthy whole foods, including eggs, almonds, sunflower seeds, and pumpkin seeds. The key is not to eliminate Omega-6s, but to balance them with Omega-3 intake.

Why Balance Matters

A healthy Omega-6 to Omega-3 ratio is roughly 2:1 up to 7:1, but most Americans are consuming closer to 15–20:1. That excess pushes the body into a pro-inflammatory state, which can affect recovery, energy levels, and long-term health.

How to Balance Your Fats

Instead of focusing on cutting Omega-6s, which are already abundant in most diets, focus on adding Omega-3s:

• Eat salmon, sardines, or mackerel a couple of times per week

• Sprinkle flax or chia seeds into smoothies, oatmeal, or yogurt

• Snack on walnuts

• Consider a high-quality fish oil or algal oil supplement if your diet is low in Omega-3s

Even small, consistent changes can help shift the ratio back toward balance, supporting recovery, energy, and long-term health.