You’re Probably Not Getting the Right Omega 3-6-9 Balance
We’ve talked a bit about Omega 3 before, but only touched on the differences between it and Omega-6 and Omega-9. Here we’ll go into those differences in a bit more depth and go over why most people in the western world probably don’t have the recommended levels or balance of these fatty acids.
To start with, Omega-3 and -6 are ‘essential fats’, which are fats your body can’t make on its own and so can only be acquired through diet. These two and the ratio of them in your body will be our main focus. Omega-9 is less important. It is non-essential, meaning the body can make it on its own. (However, getting extra amounts of it may have health benefits -- such as inflammation reduction and improved insulin sensitivity).
As for Omega-3, there are three common types. The first type -- ‘ALA’ -- benefits the heart, the immune, and nervous systems and is mainly acquired though nuts and seeds. The other two types – ‘EPA’ & ‘DHA’ – come nearly exclusively from oily fish, who themselves get it from the algae they eat, where it is originally produced. The ‘EPA’ type of Omega-3 reduces inflammation, and ‘DHA’ contributes to brain development and function.
Omega-3’s (O3’s) in general also support cardiovascular health and help increase ‘good’ HDL cholesterol (See our blog on the different types of cholesterol here). Not getting enough of them can contribute to the development of rheumatoid arthritis, diabetes, atherosclerosis, and heart failure.
Omega-6’s (O6’s) mainly provide energy, as well as support cardiovascular health. They are found naturally in nuts and seeds, but also in vegetable oils, which are much more common in the western diet. The main issue with too much Omega-6, though, is that it leads to inflammation, which is actually necessary within the immune system -- but only up until a certain point. This is why the O6:O3 ratio is so important.
The ideal ratio of Omega-6 to Omega-3 in the human body is somewhere between 1:1 and 4:1. Estimates for what this ratio becomes on a western diet vary, but it’s generally thought that the average person in the western world today has a ratio around 15:1 (and possibly up 25:1).
The main culprits behind this imbalance are the aforementioned vegetable oils, of which soybean, corn, and safflower are the worst offenders, the latter two having O6:O3 ratios of about 60:1 and 77:1, respectively! Vegetable oils are found in many common food items, including breads, cereals, fried foods, pre-packaged baked goods, salad dressings, and mayonnaise, among others.
So, what can you do to better your ratio? First of all, maybe focus on adding in Omega-3 to your diet more so than just cutting Omega-6 out. Afterall, Omega-6, when coming from whole food sources, is still beneficial. As for what your daily intake of Omega-3 should be, there’s no official standard, though most experts recommend at least 250-300 mg of combined EPA & DHA a day. For ALA specifically, The Food and Nutrition Board of the Institute of Medicine recommends 1.6g a day for men, and 1.1g a day for women.
The best natural sources of ALA are: Chia Seeds (4.9g), Walnuts (2.5g), and Flaxseeds (2.3g). Combined EPA and DHA are best found in: Salmon (4g), Mackerel (3g), Sardines (2.2g), and Anchovies (1g).
Don’t think you can make that type of diet work? Or worried about the potential contamination issues and/or sustainability issues of wild-caught fish? It may be best then to turn to Omega-3 supplements instead. Just make sure the supplement you choose lists exactly how much EPA and DHA it contains, so you can be sure you’re actually getting a proper amount of those.
And you don’t have to look very far for that! Arena Natural’s very own Omega-3 supplement contains 160-180mg of EPA and 100-120mg DHA in order for you to meet that recommended daily amount -- available for purchase here! Also available is our Omega 3-6-9 combo, for those who may want a little more of all the Omega nutrients. Let us help you find your balance, so you can live your healthiest life. ☺