Why an Optimal Omega-6 to 3 Ratio and Omega-3 Dose May Vary Based on an Individual’s Current Health

Published on June 6, 2024

Video Friday: Learn how a person’s current health status can influence their target omega-6 to omega-3 ratio and omega-3 intake, and why, with this excellent video

Key Points

The target range for the Omega-6:3 Ratio is considered to be 1:1 to 5:1, although evidence suggests that the lower ratios are better for health and the target ratio might depend on an individual’s current health status; the Western diet is very high in omega-6s, resulting in an average Omega-6:3 Ratio of about 15:1 to 16.7:1
An anti-inflammatory diet should consist of a reduced intake of omega-6 and saturated fatty acids, as well as an increase in omega-3 fatty acids (especially DHA and EPA); the amount of each may vary depending on the current amount of inflammation in the body as illustrated by research findings discussed below
Should you be taking steps to increase your omega-3 intake and decrease your omega-6 intake? Testing your Omega-3 Index along with your ratios can help you determine what steps to take to lower and keep your inflammation levels down.

The omega-6 to omega-3 (Omega-6:3) ratio is one of the measurements included as an option for participants in the GrassrootsHealth D*action project. It is calculated by dividing the sum of seven different omega-6 fatty acids by the sum of four different omega-3 fatty acids and is a general measurement of the overall status of omega fatty acids in the body, which can be used as a measure for inflammation.

The target range for the Omega-6:3 Ratio is considered to be 1:1 to 5:1, although evidence suggests that lower ratios are better for health and the target ratio might depend on an individual’s current health status. Also, while a lower ratio of each correlates with a higher Omega-3 Index, it is possible to have an Omega-3 Index within a healthy range (recommended at 8% or greater) but have a Omega-6:3 Ratio that is higher than desirable. In this case, omega-6 intake may need to be addressed.

How the Target Omega-6:3 Ratio May Vary Individually

A new video by Drbeen Medical Lectures, titled “Omega-6 to Omega-3 Ratio,” discusses the Omega-6:3 Ratio and the nuances of it, while also reviewing how omega 3s have anti-inflammatory actions and omega 6s have proinflammatory actions. This video also discusses why a continuous balance of omega 6s and omega 3s is needed versus short-term intervention for overall health.

Watch the Video

Video Summary

The Western diet is very high in omega-6s, resulting in an average Omega-6:3 Ratio of about 15:1 to 16.7:1

Omega-3 fatty acids have anti-inflammatory actions within the body, while omega-6 fatty acids are pro-inflammatory. Learn more here.

An anti-inflammatory diet should consist of a reduced intake of omega-6 and saturated fatty acids, as well as an increase in omega-3 fatty acids (especially DHA and EPA)

Learn more about sources of each at the DrBeen video here.

What is the optimal Omega-6:3 Ratio to maintain?

An Omega-6:3 Ratio of 1:1 was the ratio humans maintained as they evolved, before processed food diets

The currently recommended Omega-6:3 Ratio is 1:1 to 4:1, however, the target ratio may depend on person’s individual health, inflammatory status, needs, etc.

According to a publication by A.P Simopoulos,

“Excessive amounts of omega-6 polyunsaturated fatty acids (PUFA) and a very high omega-6/omega-3 ratio, as is found in today’s Western diets, promote the pathogenesis of many diseases, including cardiovascular disease, cancer, and inflammatory and autoimmune diseases, whereas increased levels of omega-3 PUFA (a low omega-6/omega-3 ratio) exert suppressive effects.”

Studies have shown that

a ratio of 4:1 was associated with a 70% decrease in total mortality
a ratio of 2.5:1 reduced rectal cell proliferation in colorectal cancer patients while a 4:1 ratio had no effect
a ratio of 2-3:1 suppressed inflammation in rheumatoid arthritis patients
a 5:1 ratio among individuals with asthma had a beneficial effect while a ratio of 10:1 had adverse effects

The different findings noted above indicate how optimal Omega-6:3 Ratios may vary depending on the current disease state of the individual, suggesting that a dose of omega-3s also varies depending on current health or disease severity.

The video uses the following situations as examples:

If a person is healthy while consuming a Western diet, their body is still in a state where pro-inflammatory molecules are more present, however, there may not be an obvious and immediate need to fix the situation. For this individual, it would be prudent to start aiming for a correct balance of omegas for future health and strive for a lower Omega-6:3 Ratio. Learn more here.

If a person is acutely ill (such as when fighting a respiratory infection), they will use up omega-6s to produce inflammatory molecules, while omega-3s are used up to moderate the inflammation. They can help manage this response by supplementing with omega 3s and reducing omega 6 intake.

For individuals who are chronically inflamed, such as with diabetes and cardiovascular disease, there is no benefit to maintaining the constant inflammation, as the body becomes stuck in that state which can lead to tissue damage. In this case, it is especially important to lower the Omega-6:3 Ratio and increase omega-3 intake. In these individuals especially, omega 3s are depleted, and it would be best to increase omega 3 intake to achieve an even better Omega-6:3 Ratio until inflammation has calmed down.

The video continues with details about some of the mechanisms behind the pro and anti-inflammatory behaviors of these molecules, building the understanding of why higher amounts of omega-3s can set a person up for a better, more effective inflammatory response, leading to better overall health.

What Do Your Omega and Inflammation Levels Look Like?

Should you be taking steps to increase your omega-3 intake and decrease your omega-6 intake? Testing your Omega-3 Index along with your ratios can help you determine what steps to take to lower and keep your inflammation levels down.

The omega-6 to omega-3 (Omega-6:3) ratio is one of the measurements received for any participant who adds the “Ratios” to their Omega-3 Index test. Both the AA:EPA ratio and Omega-6:3 ratio are measures of pro/anti-inflammatory fatty acids; knowing these ratios can help individuals take more specific steps towards improving fatty acid status and achieving lower levels of inflammation through diet and supplements.

Measuring the vitamin D, HbA1c, and hsCRP can also help individuals take more specific steps towards achieving lower overall inflammation levels and decreasing the risk of chronic diseases. Determine what changes you may need to take, such as increasing vitamin D intake if necessary, and/or increasing omega-3 (EPA and DHA) intake while decreasing pro-inflammatory omega-6 intake (such as AA) and making dietary changes as indicated by the test results.

The Inflammation Panel test kit offered by GrassrootsHealth includes the above measurements.

Create Your Custom Home Test Kit

Measure your vitamin D levels at home as part of the D*action project! To know if you are getting enough, make sure you test today!

You can also measure your:

Vitamin D
Magnesium PLUS Essential and Toxic Elements
Omega-3 Fatty Acids
hsCRP
HbA1c
TSH
Type 1 Diabetes Autoantibodies

Did you know that each of the above can be measured at home using a simple blood spot test? As part of our ongoing research project, you can order your home blood spot test kit to get your levels, followed by education and steps to take to help you reach your optimal target levels. Start by enrolling and ordering your kit to measure each of the above important markers, and make sure you are getting enough of each to support better mood and wellbeing!

Create your custom home test kit today. Take steps to improve the status of each of these measurements to benefit your overall health. With measurement you can then determine how much is needed and steps to achieve your goals. You can also track your own intakes, symptoms and results to see what works best for YOU.

How Can You Use this Information for YOUR Health?

Having and maintaining healthy vitamin D and other nutrient levels can help improve your health now and for your future. Measuring is the only way to make sure you are getting enough!

STEP 1 Order your at-home blood spot test kit to measure vitamin D and other nutrients of concern to you, such as omega-3s, magnesium, essential and toxic elements (zinc, copper, selenium, lead, cadmium, mercury); include hsCRP as a marker of inflammation or HbA1c for blood sugar health

STEP 2 Answer the online questionnaire as part of the GrassrootsHealth study

STEP 3 Using our educational materials and tools (such as our dose calculators), assess your results to determine if you are in your desired target range or if actions should be taken to get there

STEP 4 After 3-6 months of implementing your changes, re-test to see if you have achieved your target level(s)

Enroll in D*action and Build Your Custom Test Kit!