Essential Fatty Acids – Why Your Omega-3:6 Ratio Matters

When you hear the word “fat,” you might think of something to avoid. But some fats are absolutely vital for health; so vital, in fact, that our bodies cannot make them. These are called essential fatty acids. The only way to get them is through the food we eat.

Two main families of essential fats are especially important: omega-3 and omega-6 fatty acids. Both play key roles in keeping us healthy, but balance is everything. Too much of one compared to the other can increase the risk of long-term health problems.

What Are Essential Fats?

Essential fatty acids are types of polyunsaturated fats that the body cannot produce on its own. That means they must come from the diet — just like vitamins and minerals.

There are two key types:

• Omega-6 fats: commonly found in vegetable oils (sunflower, corn, soybean), nuts, and many processed foods as well as meat and dairy.

• Omega-3 fats: The plant form is alpha-linolenic acid (ALA), found in flaxseeds, chia seeds, and walnuts. But the more biologically active forms are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which come from oily fish and algae.

The Role of Essential Fats in the Body

Essential fats are not just a source of energy — they form part of the building blocks for every cell in the body. Some of their key roles include:

• Cell membranes: Omega-3s and 6s form part of the structure of cell walls, helping them stay flexible and functional supporting the transport of nutrients, cellular waste, and hormone sensitivity.

• Brain and nervous system: DHA is particularly concentrated in the brain and eyes, supporting memory, mood, and vision.

• Inflammation regulation:

  • Omega-6 fats can be converted into compounds that trigger inflammation — which is useful when you need to heal from injury or fight infection.

  • Omega-3 fats, on the other hand, produce molecules that help resolve inflammation once it has done its job, preventing it from becoming chronic.

• Heart health: Omega-3s help regulate blood pressure, reduce blood clotting, and stabilise heart rhythms.

• Immune function: Both omega-3 and omega-6 derivatives act as signalling molecules in the immune system.

In other words, these fats are not optional; they are essential for life and long-term health.

Why you need to know your Omega-6:3 Ratio

Both families are needed, but the ratio between them is critical.

• Traditionally, human diets were closer to 1–3 parts omega-6 for every 1 part omega-3.

• Today, Western diets often push this to 10–25:1, mostly because of processed foods and widespread use of omega-6-rich seed oils.

Why does this matter? Because the balance determines whether your body sits in an anti-inflammatory or pro-inflammatory state.

A poor Omega 3 to 6 ratio has been linked with various chronic diseases & health challenges:

• Heart disease – Studies such as the Lyon Diet Heart Study found that a 4:1 ratio reduced deaths from cardiovascular disease by 70%.

• Cancer – Lowering the ratio to 2.5:1 reduced cell growth in colorectal cancer patients; higher ratios have been linked to greater risk of breast and prostate cancer.

• Autoimmune and inflammatory conditions – Ratios closer to 5:1 have shown benefits in asthma and arthritis.

• Diabetes and metabolic dysfunction – Chronic low-grade inflammation from too much omega-6 can impair insulin sensitivity.

What the Global Research Shows

The largest study to date (over 590,000 blood samples worldwide) found: Omega-3 levels are too low almost everywhere. North America had some of the lowest levels; Japan and Northern Europe had the highest. Most people had imbalanced ratios – ranging from 6:1 to 11:1, well above the optimal 3:1 range. Supplements help, but many of them may still be insufficient – those taking omega-3 supplements had better levels, but many still didn’t achieve ideal balance - likely down to the quality of the supplements or an insufficient dose.

Even with the best of intentions & eating regular oily fish, diet may still not address levels appropriately. Another study showed a decline in the amount of omega 3 fatty acids found in oily fish from 2006-2021. So our food supply may not be providing the amount of omega 3 required.

Why Is Testing your Omega 3 to 6 Ratio So Important?

It’s impossible to know your omega-3 and omega-6 balance just by looking at your diet. Two people could eat similar foods but process fats differently, depending on genetics, metabolism, and lifestyle.

That’s where the Essential Fatty Acid Balance Test comes in.

• A simple finger-prick blood test gives an accurate snapshot of your omega-3 and omega-6 status.

• It measures 11 fatty acids, including EPA, DHA, and arachidonic acid.

• It shows your omega-6:3 ratio, a marker of how your body is handling inflammation.

Armed with this information, you can take targeted steps — adjusting your food choices or targeted personalised supplements to bring your fatty acids back into balance.

Essential fatty acid testing provides insight into omega-3 and omega-6 balance, helping confirm whether diet or omega-3 supplementation is supporting optimal fatty acid status.

How to Improve Your Omega Balance

While testing gives you the clearest picture, some general steps can help:

• Eat oily fish (salmon, mackerel, sardines) 2–3 times per week - choose line caught where possible.

• Consider an algae-based supplement if you don’t eat fish. Testing to ascertain if it’s having the desired effect on your ratio is highly recommended.

• Add ground flaxseeds, chia seeds, or walnuts to meals.

• Reduce seed oils (soy, corn, sunflower) and processed snacks.

• Use olive oil, avocado oil, or cold-pressed rapeseed oil instead.

Conclusion

Essential fatty acids are just that — essential. They are fundamental to how our cells, brains, and immune systems function. But it’s not just about having enough; it’s about having the right balance.

Modern diets tend to overload us with omega-6 while leaving us short of omega-3, creating an environment that fuels inflammation and disease risk.

The good news is that by testing your omega-6:3 ratio, you can take control. The Balance Test gives you a clear picture of where you stand and guides you towards the adjustments needed for better health, resilience, and long-term protection.