Which is better for you, omega-6 or omega-3?

December 22, 2025 •

4 min read

According to research, the modern Western diet often has a significantly higher ratio of omega-6 to omega-3 fatty acids than the human body evolved to handle. While both are essential, the imbalance has raised questions about which fatty acid is truly better for you.

Quick Summary

Both omega-6 and omega-3 fatty acids are essential, but their balance is critical. Omega-3s are primarily anti-inflammatory, while omega-6s, in excess, can be pro-inflammatory. Optimizing the ratio by increasing omega-3 and moderating omega-6 intake is key for overall health, especially for reducing chronic inflammation and supporting heart and brain function.

Key Points

Balance is Key: Neither omega-3 nor omega-6 is inherently better; maintaining a healthy ratio, rather than focusing on one over the other, is most crucial for health.
Omega-3s are Anti-Inflammatory: Omega-3 fatty acids (EPA and DHA) are known for their powerful anti-inflammatory effects and are vital for brain, heart, and eye health.
Excess Omega-6 is Pro-Inflammatory: While essential, an imbalanced intake heavily skewed toward omega-6 (common in Western diets) can promote chronic inflammation.
Improve Your Ratio: The best way to achieve a healthier balance is to increase your intake of omega-3 rich foods like fatty fish and seeds, while moderating processed foods and refined vegetable oils that are high in omega-6.
Food First, Then Supplements: Obtain omega fats primarily from whole food sources like fish, flaxseed, and walnuts. Supplements are an option, but should be discussed with a healthcare provider.

Understanding the Essential Fatty Acids

Omega-3 and omega-6 fatty acids are both polyunsaturated fats that the body cannot produce on its own, meaning they must be obtained through diet. Known as essential fatty acids, they play vital roles in cellular function, brain health, and hormone production. However, their effects on the body differ, particularly concerning inflammation, and this distinction is at the heart of the modern nutritional debate.

Omega-3 fatty acids are primarily known for their powerful anti-inflammatory properties. The three main types are:

EPA (Eicosapentaenoic acid): Found mainly in fatty fish, EPA produces anti-inflammatory signaling molecules called eicosanoids.
DHA (Docosahexaenoic acid): Also abundant in oily fish, DHA is a crucial structural component of the brain and retina.
ALA (Alpha-linolenic acid): A plant-based omega-3, ALA can be converted into EPA and DHA by the body, though the conversion rate is inefficient.

Omega-6 fatty acids are essential for providing energy and play a role in the immune system. The most common omega-6 is linoleic acid, which is converted in the body to arachidonic acid (AA). AA produces eicosanoids that are largely pro-inflammatory. While a pro-inflammatory response is necessary for a healthy immune system and fighting infection, an overabundance can contribute to chronic inflammation.

The Critical Role of the Omega-6 to Omega-3 Ratio

For most of human history, the dietary ratio of omega-6 to omega-3 fatty acids was relatively balanced, estimated to be between 4:1 and 1:4. Today, the typical Western diet has a massively skewed ratio, often as high as 16:1, due to the high consumption of processed foods and vegetable oils rich in omega-6. This profound imbalance is believed to drive chronic, low-grade inflammation, which is a key factor in many modern diseases, including heart disease and autoimmune conditions.

To correct this imbalance, experts recommend increasing omega-3 intake rather than drastically cutting omega-6. While healthy omega-6 sources like nuts and seeds are beneficial, reducing intake from refined vegetable oils (e.g., corn, soybean, safflower) and processed foods is a key strategy.

Comparison of Omega-6 and Omega-3


Feature	Omega-6 Fatty Acids	Omega-3 Fatty Acids
Primary Role	Provides energy; promotes inflammatory responses crucial for immunity.	Reduces inflammation; supports brain, heart, and eye function.
Key Types	Linoleic acid (LA), Arachidonic acid (AA).	Alpha-linolenic acid (ALA), Eicosapentaenoic acid (EPA), Docosahexaenoic acid (DHA).
Dietary Sources	Vegetable oils (soybean, corn, sunflower), nuts, seeds, poultry, eggs.	Fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, walnuts.
Inflammatory Effect	Can be pro-inflammatory in excess due to competition for metabolic enzymes.	Generally anti-inflammatory, helps regulate immune response.
Typical Western Intake	Excessive; often leading to a skewed, pro-inflammatory ratio.	Insufficient; contributing to a poor dietary balance.

The Health Implications of Imbalanced Omega Intake

An overemphasis on omega-6 fats coupled with a deficit of omega-3s can have significant health consequences:

Impact on Heart Health

Omega-3s (EPA and DHA) are known to support heart health by lowering triglycerides, reducing blood pressure slightly, and inhibiting plaque buildup in arteries. They also reduce the risk of irregular heartbeats.
While some omega-6s can lower LDL cholesterol, the high ratio of omega-6 to omega-3 seen in many diets can increase inflammation, which is a risk factor for heart disease.

Brain and Mental Health

DHA is a critical component of brain cell membranes and is essential for brain development and cognitive function. Adequate omega-3 intake has been linked to a lower risk of cognitive decline and may help manage mood disorders like depression and anxiety.
A balanced ratio of omega fats supports optimal brain function, whereas a high omega-6 to omega-3 ratio is suspected to negatively impact mental health.

Chronic Inflammation and Disease

Chronic, excessive inflammation is implicated in a wide range of conditions, including arthritis, cancer, and autoimmune diseases. The pro-inflammatory eicosanoids produced from omega-6 (arachidonic acid) contribute to this, while the anti-inflammatory eicosanoids from omega-3 (EPA) help to counteract it.
A low omega-3 intake combined with a high omega-6 intake can perpetuate this state of chronic inflammation.

The Practical Approach to Balancing Intake

Rather than viewing omega-6 as 'bad' and omega-3 as 'good,' the key is to achieve a healthier balance between them. For most people, this involves a two-pronged strategy: increasing intake of omega-3s while moderating excessive intake of highly refined omega-6-rich oils.

To improve your omega balance:

Eat more fatty fish: Aim for 2–3 servings of oily fish like salmon, sardines, or mackerel per week to boost EPA and DHA levels.
Incorporate plant-based omega-3s: Add flaxseeds, chia seeds, and walnuts to your diet. Though the conversion to EPA and DHA is limited, these are still valuable sources of ALA.
Choose cooking oils wisely: Use oils lower in omega-6, such as olive oil, rather than corn, soybean, or sunflower oils, for everyday cooking.
Reduce processed foods: Limit intake of processed and fried foods, which are often high in refined omega-6 vegetable oils.
Consider supplementation: If dietary intake is insufficient, especially for individuals with certain health conditions, a high-quality fish oil or algal oil supplement can provide concentrated EPA and DHA under medical guidance.

Conclusion

In the debate over which is better for you, omega-6 or omega-3, the conclusion is clear: neither is inherently superior, but the ratio and context of their consumption are paramount. While both are essential for health, the typical Western diet's overabundance of omega-6 and relative lack of omega-3 creates a pro-inflammatory environment that contributes to numerous chronic health issues. A deliberate effort to shift this balance towards more omega-3-rich foods is the most beneficial approach for supporting heart, brain, and overall health. Rather than eliminating all omega-6, focusing on increasing your omega-3 intake from whole food sources or supplements is the most effective strategy for optimal wellness. For comprehensive guidance on managing dietary fats, consult a healthcare professional or reliable nutritional resource, such as the Heart Foundation on omega fats.

Frequently Asked Questions

While there is no single agreed-upon ratio, many experts suggest a healthier range is between 1:1 and 4:1 (omega-6 to omega-3), a stark contrast to the typical 16:1 ratio seen in Western diets.

All are essential, but for optimal health benefits, the long-chain omega-3s—EPA and DHA, found in fatty fish—are highly effective due to their direct anti-inflammatory roles. Plant-based ALA is important but requires an inefficient conversion process.

Yes, but it can be more challenging. While plant foods like flaxseeds and walnuts contain ALA, the body's conversion to active EPA and DHA is inefficient. Algae-based supplements are an excellent vegan source of pre-formed EPA and DHA.

Excess omega-6 primarily comes from refined vegetable oils like corn, soybean, and safflower oil, which are widely used in processed foods, fast food, and many common snacks and dressings.

For most people, a diet rich in fatty fish and plant-based omega-3 sources is sufficient. However, supplements may be recommended for individuals with existing heart disease or high triglycerides, but always consult a healthcare provider first.

Omega-3s, particularly EPA, produce compounds that help reduce and resolve inflammation. In contrast, omega-6s produce compounds that can be pro-inflammatory when overconsumed, though this response is essential for the immune system.

An excessively high omega-6 to omega-3 ratio, often found in Western diets, is linked to a state of chronic, low-grade inflammation. This can contribute to the development of various diseases, including cardiovascular and autoimmune conditions.