Omega-3 vs Omega-6
The ratio that actually matters
Omega-3 is what most people need to supplement. Omega-6 is already excessive in modern diets. The problem isn't omega-6 itself. It's the 15:1 ratio when it should be closer to 4:1 or lower.
Head-to-Head Comparison
Fish burps, blood thinning at high doses
Key Fact: Anti-inflammatory. Most Westerners don't get enough. EPA and DHA are the active forms (not ALA).
Excess linked to inflammation
Key Fact: Pro-inflammatory at excess levels. Americans get 15-20x more omega-6 than omega-3. Problem is ratio, not omega-6 itself.
Which One For Your Goal?
| Your Goal | Winner |
|---|---|
| Reducing inflammation | Omega-3 |
| Heart health | Omega-3 |
| Brain function | Omega-3 |
| What to supplement | Omega-3 |
| Dietary balance | Reduce omega-6 |
| Cell structure | Both needed |
Myth vs Reality
Myth: "Omega-6 is bad." Reality: You need omega-6. It's essential. The problem is the massive excess from vegetable oils and processed foods. Fix the ratio by adding omega-3 AND reducing omega-6 intake.
Why Omega-3 Fatty Acids Wins
You need both, but the Western diet has way too much omega-6 (vegetable oils, processed foods) and not enough omega-3. Supplementing omega-3 fixes the ratio. Don't supplement omega-6. You're drowning in it.
Common Questions
Ancestral diets: 1:1 to 4:1. Modern Western: 15:1 to 20:1. Aim for 4:1 or lower by reducing omega-6 and adding omega-3.
The Bottom Line
Supplement omega-3. Reduce omega-6 from vegetable oils and processed foods. Don't fear omega-6. Just don't drown in it.
More Showdowns
About this information: Our recommendations draw from peer-reviewed clinical trials, systematic reviews, and the same medical databases your doctor uses. These statements have not been evaluated by the FDA. Supplements are not intended to diagnose, treat, cure, or prevent any disease.
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