Can omega-3 and 6 be taken together?

December 10, 2025 •

3 min read

In Western diets, the ratio of omega-6 to omega-3 fatty acids can be as high as 15:1, a significant imbalance from the recommended 1:1 to 4:1 ratio. This disparity raises the question: can omega-3 and 6 be taken together, and if so, how? The answer lies in understanding their interplay and ensuring you achieve a healthier balance, not just adding more supplements haphazardly.

Quick Summary

Taking omega-3 and omega-6 together is necessary, but a proper balance is vital for health. While omega-6s are abundant in Western diets, most people are deficient in omega-3s. A balanced intake supports overall wellness, brain function, and manages inflammation, but a skewed ratio may increase the risk of certain chronic diseases.

Key Points

Ratio is Key: For optimal health, the ratio of omega-6 to omega-3 is more important than simply consuming both, with an ideal ratio believed to be between 1:1 and 4:1.
Western Diets are Imbalanced: The typical Western diet is heavily skewed toward omega-6 fatty acids, increasing the risk of chronic inflammation and disease.
Supplementing Omega-6 is Often Unnecessary: Most people already get enough omega-6 from their diet, making combined omega-3-6-9 supplements redundant for balancing purposes.
Dietary Adjustments are Effective: A healthy balance can be achieved by increasing omega-3-rich foods (fatty fish, flaxseeds) and reducing foods high in omega-6 (processed vegetable oils).
Supplements Fill Gaps: Omega-3 supplements are a reliable way to increase your intake of EPA and DHA, especially for those who don't eat enough oily fish.
Timing May Improve Absorption: Taking omega-3 and omega-6 supplements at different times may maximize their absorption due to competition for the same metabolic enzymes.
Medical Consultation is Important: Individuals on blood thinners or with underlying health conditions should consult a doctor before starting new supplement regimens.

The Dynamic Duo: Understanding Omega-3 and Omega-6

Omega-3 and omega-6 are polyunsaturated fatty acids (PUFAs) that are essential to human health, meaning the body cannot produce them on its own and must be obtained through diet. These fatty acids play crucial roles in regulating inflammation and other important bodily processes.

Omega-3s, particularly EPA and DHA from fatty fish and algae, are known for their anti-inflammatory properties. Omega-6s, like linoleic acid (LA), can convert to arachidonic acid (AA), which is pro-inflammatory. Both inflammatory and anti-inflammatory responses are necessary, but an imbalance can lead to health problems.

The Importance of the Omega-6 to Omega-3 Ratio

The ratio of omega-6 to omega-3 is critical for optimal health, especially with typical Western diets. Modern diets are high in omega-6 from processed foods and vegetable oils. This, combined with low omega-3 intake, creates an imbalance linked to chronic inflammation and increased risk of diseases like cardiovascular disease and arthritis.

Can Omega-3 and 6 Be Taken Together in Supplements?

Omega-3 and 6 can be taken together in supplements, and many products combine them, often in ratios like 2:1:1 for omega-3:6:9. However, since most Western diets provide sufficient or excessive omega-6, supplementing with it is often unnecessary and can worsen the imbalance. It's generally more beneficial to focus on increasing omega-3 intake and reducing excessive omega-6 consumption.

Dietary Strategies vs. Supplementation

Adjusting diet is usually the most effective way to balance omega-6 and omega-3. While supplements are an option, especially for those with specific needs, they shouldn't replace a balanced diet.

Effective Dietary Adjustments

Increase Omega-3 Foods: Eat fatty fish like salmon or sardines twice a week. Include plant sources like flaxseeds and walnuts.
Reduce High Omega-6 Oils: Limit vegetable oils like sunflower or corn oil. Opt for olive or avocado oil.
Choose Grass-Fed: Meat from grass-fed animals has a better fatty acid balance than grain-fed.

The Role of Supplements

Supplements can help meet omega-3 needs, with fish, krill, or algae oils being good sources of EPA and DHA. Some suggest taking omega-3 and omega-6 supplements separately to improve absorption, as they compete for metabolic pathways.

Comparison Table: Dietary Sources vs. Supplements


Feature	Dietary Sources (Food)	Supplements (e.g., Fish Oil)
Cost	Can be more economical, depending on food choices.	Varies widely based on brand, purity, and dosage.
Absorption	Gradual, integrated with overall digestion.	Can compete for absorption if taken together in large doses.
Balance Control	Requires active management of food choices.	Provides precise, measured doses of specific omega types.
Nutrient Synergy	Offers a complete package of nutrients (vitamins, minerals).	Provides targeted, concentrated omega fats, but less dietary context.
Convenience	Less convenient for those with busy lifestyles or restricted diets.	Highly convenient for ensuring consistent, high-potency intake.
Risk of Imbalance	Higher risk with Western diet, requiring conscious effort.	Less risk of over-supplementing omega-6 if choosing omega-3 only.

Potential Risks and Considerations

Excessive omega-6 intake, relative to omega-3, can increase pro-inflammatory effects and counteract omega-3 benefits. High intake of any polyunsaturated fat may also increase oxidative stress. Balance is essential.

Who Should Be Cautious?

Individuals on blood thinners should consult a doctor before taking high-dose omega-3 or omega-6 supplements due to potential anticoagulant effects. High-dose supplements like cod liver oil may also contain toxic levels of vitamin A. Always follow dosage guidelines and seek professional medical advice.

Conclusion: Seeking Balance, Not Just Intake

Yes, omega-3 and 6 can be taken together, but the crucial aspect is achieving a healthy balance. For most people with a Western diet, the focus should be on increasing omega-3 intake (through diet or supplements) and reducing omega-6 from processed foods and certain oils. Prioritizing a better ratio helps harness the benefits of these essential fats for overall health. A balanced diet with targeted omega-3 supplementation when needed is the recommended approach.

For more detailed scientific information, please refer to the National Institutes of Health's fact sheets on essential fatty acids.

Frequently Asked Questions

While there is no universally agreed-upon ideal ratio, many experts suggest aiming for a ratio between 1:1 and 4:1. The modern Western diet often has a much higher, less healthy ratio, sometimes as high as 15:1.

While it's not harmful to take these supplements, it's often unnecessary. Most people get plenty of omega-6 and can produce omega-9 naturally. Focusing on a pure omega-3 supplement is generally more beneficial for correcting the typical dietary imbalance.

Excellent food sources of omega-3s include fatty fish such as salmon, mackerel, and sardines. Plant-based sources include flaxseeds, chia seeds, and walnuts.

Omega-6 fatty acids are abundant in refined vegetable oils like corn, soybean, and sunflower oil. They are also found in nuts, seeds, and most processed foods.

An excessively high intake of omega-6 relative to omega-3 can increase pro-inflammatory processes in the body. This imbalance has been linked to a higher risk of chronic inflammatory diseases.

For most people, focusing on getting these fats from a balanced diet is ideal. However, supplements are a convenient and effective way to increase omega-3 intake if dietary sources are lacking.

Since omega-3s and omega-6s compete for the same metabolic enzymes, some experts suggest taking them separately to improve absorption. For instance, take one in the morning and one in the evening.