Why is Omega-3 Good but Omega-6 Bad? Understanding the Crucial Balance

December 1, 2025 •

3 min read

The average Western diet features a dramatically imbalanced omega-6 to omega-3 ratio, often as high as 15:1 or even 20:1, compared to the healthier evolutionary ratio of closer to 1:1. This significant dietary shift is why omega-3 is good but omega-6 is often viewed as bad, as the imbalance fuels chronic inflammation and disease.

Quick Summary

The imbalance in the modern diet, with an excess of pro-inflammatory omega-6 and a deficiency of anti-inflammatory omega-3, is the central issue. It is not that omega-6 is inherently bad, but rather that the skewed ratio promotes chronic inflammation and related health problems, necessitating a healthier balance through dietary changes.

Key Points

Balance is Key: The issue is not that omega-6 is bad, but that the modern Western diet has a drastically imbalanced ratio of omega-6 to omega-3, favoring omega-6.
Opposing Effects: Omega-3s are primarily anti-inflammatory, helping to resolve inflammation, while omega-6s are pro-inflammatory, initiating the immune response.
Dietary Shift: Modern agriculture and processed food production have caused a dramatic increase in omega-6 consumption and a decrease in omega-3 intake over the past century.
Chronic Inflammation: The skewed ratio promotes a state of chronic, low-grade inflammation, which is linked to numerous modern diseases.
Inherent vs. Excess: Both omega-3 and omega-6 are essential for health, but it is the excess of omega-6 that becomes problematic and overshadows its necessary functions.
How to Fix It: Restore balance by increasing intake of omega-3 rich foods (fatty fish, flaxseed) and reducing consumption of processed foods high in omega-6 vegetable oils.

The Essential Nature of Omega Fatty Acids

Omega-3 and omega-6 fatty acids are both polyunsaturated fats that the human body cannot produce on its own, making them essential nutrients. They play critical roles in various physiological processes. The idea that 'omega-3 is good but omega-6 is bad' stems from the modern dietary imbalance, not their individual functions.

The Role of Omega-3 Fatty Acids

Omega-3 fatty acids, like EPA and DHA, are known for their anti-inflammatory properties. They are precursors to molecules that help resolve inflammation. Key benefits include cardiovascular health, brain function, mental health, and eye health.

Sources of Omega-3s:

Fatty fish (salmon, mackerel, sardines)
Fish oil or algal oil supplements
Flaxseeds, chia seeds, and walnuts
Soybeans and leafy green vegetables

The Role of Omega-6 Fatty Acids

Omega-6 fatty acids, mainly linoleic acid (LA), are also essential for processes like skin growth and metabolism. The body converts LA into arachidonic acid (AA), which is used to create pro-inflammatory molecules. While necessary for immune responses, excessive AA due to high omega-6 intake can lead to chronic inflammation.

Sources of Omega-6s:

Processed vegetable oils (corn, soy, sunflower)
Processed foods cooked in these oils
Nuts and seeds
Poultry and eggs

The Modern Imbalance: The Real Problem

Historical human diets had an omega-3 to omega-6 ratio closer to 1:1. Modern food production has significantly increased omega-6 intake through vegetable oils and grain-fed livestock, while omega-3 intake has decreased. This imbalance, often 15:1 or higher, is linked to a rise in inflammatory diseases.

Comparison of Omega-3 vs. Omega-6


Feature	Omega-3 (EPA & DHA)	Omega-6 (Arachidonic Acid)
Primary Function	Anti-inflammatory	Pro-inflammatory (needed in moderation)
Cellular Effect	Promotes flexibility of cell membranes	Can promote rigidity of cell membranes
Cardiovascular Impact	Reduces blood clotting and pressure	Promotes blood clotting and constricts blood vessels
Dietary Sources	Fatty fish, flaxseeds, chia seeds	Processed vegetable oils, processed foods
Enzyme Competition	Competes with omega-6 for enzymes	Competes with omega-3 for enzymes

How to Restore the Balance

Achieving a healthier balance is the goal. The American Heart Association advises using healthy omega-6 fats in place of saturated and trans fats, emphasizing the importance of the ratio. Steps to improve the balance include:

Increase Omega-3 Intake: Consume more fatty fish, add omega-3 rich seeds, or take supplements like fish or algal oil.
Reduce Omega-6 from Processed Foods: Limit foods made with high-omega-6 vegetable oils.
Choose Better Cooking Oils: Use oils like olive or avocado oil with better fatty acid profiles.
Eat Pasture-Raised Products: Meat and eggs from pasture-raised animals have a healthier omega ratio.

Conclusion

The notion that 'omega-3 is good but omega-6 bad' arises from the modern dietary imbalance. Both are essential, but the excessive consumption of omega-6 disrupts the body's inflammatory balance. Restoring a healthier ratio by increasing omega-3 intake and reducing excessive omega-6 from processed foods is crucial for reducing chronic inflammation and supporting long-term health. Focusing on this balance is a powerful step toward a healthier lifestyle.

For more detailed information on the benefits and intake of fatty acids, you can consult reliable sources like the NIH Office of Dietary Supplements.

Frequently Asked Questions

No, omega-6 is not inherently bad; it is an essential fatty acid that your body needs for many functions, including metabolism and skin health. The problem arises from consuming too much of it relative to omega-3, which creates an unhealthy imbalance.

While there is no single agreed-upon ratio, experts suggest a ratio of 4:1 or lower. The typical modern Western diet often has a ratio as high as 15:1 or 20:1, which is a major contributor to chronic inflammation.

Excellent sources of omega-3s include fatty fish like salmon, mackerel, and sardines, as well as plant-based options such as flaxseeds, chia seeds, walnuts, and algal oil.

Omega-6 fatty acids are plentiful in processed vegetable oils like corn, soybean, and sunflower oil, which are widely used in fast food, baked goods, and other processed items.

Plant-based sources like flaxseed and chia seeds contain alpha-linolenic acid (ALA), which the body can convert into the active forms (EPA and DHA), but this conversion is often inefficient. Algal oil is a direct vegan source of active EPA and DHA.

An unbalanced ratio, heavily favoring omega-6, can promote chronic low-grade inflammation. This increases the risk for conditions like cardiovascular disease, autoimmune disorders, and obesity.

To improve your ratio, increase your intake of omega-3 rich foods (especially fatty fish) and reduce your consumption of processed foods that contain high levels of omega-6 rich vegetable oils. Choosing healthier cooking oils also helps.