Is it good to take omega-3 and 6 together for a balanced diet?

January 10, 2026 •

3 min read

Studies show that the typical Western diet can contain up to 20 times more omega-6 fatty acids than omega-3s, creating a major imbalance. This makes many people question if and how they should take omega-3 and 6 together to correct the ratio for better health and reduced inflammation.

Quick Summary

Taking omega-3 and omega-6 together is beneficial only if the ratio is balanced, as high omega-6 intake is common in modern diets. Achieving a healthy balance is more critical than consuming both in equal amounts. Most can get enough omega-6 from food and need only to increase omega-3 intake.

Key Points

Balance is Paramount: Achieving a healthier balance, not equal intake, is key, as most Western diets have excessive omega-6.
Supplements May Be Unnecessary for Omega-6: Due to high omega-6 in common foods, supplementing with it is usually not needed.
Increase Omega-3s, Decrease Omega-6s: The most effective strategy is to increase omega-3 intake while reducing excessive omega-6 consumption.
Metabolic Competition Exists: Omega-3 and omega-6 compete for the same enzymes, so high omega-6 can limit omega-3 benefits.
GLA is an Exception: Specific omega-6 fats like GLA may offer targeted anti-inflammatory benefits.

Understanding the Omega-3 and Omega-6 Relationship

Omega-3 and omega-6 are essential polyunsaturated fatty acids (PUFAs) that the body cannot produce. Omega-3s, particularly EPA and DHA, are anti-inflammatory and support heart, brain, and joint health. Omega-6s, such as arachidonic acid (AA), are involved in promoting inflammation, which is necessary in moderation but harmful in excess. The goal for health is a balanced ratio between the two.

The Imbalance of the Modern Diet

Historically, human diets had a roughly equal ratio of omega-6 to omega-3. However, modern diets, rich in processed foods and vegetable oils high in omega-6, often have ratios as high as 15:1 or 20:1. This imbalance can contribute to chronic inflammation and various health problems. High omega-6 intake can also interfere with the body's ability to utilize omega-3s.

Should You Supplement with Both?

Generally, most individuals do not need to supplement with both, as omega-6 is abundant in the modern diet. The focus should be on improving the ratio by increasing omega-3 intake and reducing excessive omega-6 consumption. Combination omega-3-6-9 supplements are often unnecessary for the average person.

An exception is gamma-linolenic acid (GLA), an omega-6 found in oils like evening primrose. GLA can convert to anti-inflammatory compounds and may help with inflammatory skin conditions. Pairing GLA with omega-3s, particularly EPA, can be beneficial in certain cases.

Strategies for Achieving the Optimal Ratio

Achieving a healthier balance of omega-6 to omega-3 involves dietary adjustments. Strategies include consuming omega-3-rich foods like fatty fish and reducing processed foods high in omega-6. More information on strategies and the effects of an imbalance can be found on {Link: ncbi.nlm.nih.gov https://pmc.ncbi.nlm.nih.gov/articles/PMC4808858/}.

Omega-3 vs. Omega-6: A Quick Comparison

The table comparing Omega-3 and Omega-6 fatty acids can be found on {Link: ncbi.nlm.nih.gov https://pmc.ncbi.nlm.nih.gov/articles/PMC4808858/}.

Potential Health Risks of Imbalance

An unhealthy omega-6 to omega-3 ratio is linked to health problems due to promoting chronic inflammation. Conditions associated with this imbalance include cardiovascular diseases, inflammatory skin conditions, rheumatoid arthritis, obesity, metabolic syndrome, and mental health disorders. Both fatty acids compete for the same enzymes, so high omega-6 intake can hinder the body's ability to produce beneficial anti-inflammatory compounds from omega-3s.

Conclusion: Balance is the Key to Health

Taking omega-3 and 6 together is only beneficial if it corrects an imbalance. For most people, this means increasing omega-3 intake and reducing omega-6 sources. Focus on whole food sources and prioritize omega-3s from fish or algae to achieve a healthier balance.

Consult a healthcare provider before starting new supplements. For more information, the {Link: National Institutes of Health https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/} offers extensive resources.

Takeaway Summary

A summary of key takeaways can be found on {Link: ncbi.nlm.nih.gov https://pmc.ncbi.nlm.nih.gov/articles/PMC4808858/}.

Key Takeaways

A list of key takeaways can be found on {Link: ncbi.nlm.nih.gov https://pmc.ncbi.nlm.nih.gov/articles/PMC4808858/}.

Frequently Asked Questions

The balance is crucial because omega-3s are primarily anti-inflammatory while omega-6s (especially in excess) can be pro-inflammatory. An imbalanced ratio, common in modern diets, can contribute to chronic inflammation and increase the risk of various diseases.

While there is no universally agreed-upon ideal ratio, many experts suggest a ratio closer to 1:1 to 4:1 (omega-6 to omega-3), in stark contrast to the 15:1 or 20:1 ratio common in Western diets.

For most people, a combination omega-3-6-9 supplement is unnecessary because omega-6 and omega-9 are already abundant in their diets. It is often more effective and cost-efficient to focus solely on increasing omega-3 intake.

To balance your intake, eat more fatty fish (salmon, mackerel), flaxseeds, chia seeds, and walnuts for omega-3s. Reduce consumption of vegetable oils high in omega-6 (like corn and sunflower oil) and opt for healthier alternatives like olive oil.

Supplementation with certain forms of omega-6, like Gamma-Linolenic Acid (GLA) from evening primrose oil, can be beneficial for specific inflammatory conditions. However, this should only be done under a healthcare provider's guidance.

Excessive omega-6 intake without adequate omega-3 can lead to a state of chronic, low-grade inflammation, potentially increasing the risk of conditions like cardiovascular disease, inflammatory skin conditions, and obesity.

They will not cancel each other out, but they do compete for the same enzymes needed for metabolism. To maximize absorption and benefits, some experts suggest taking them at different times of the day.