Omega-3 vs. Omega-6 Fatty Acids: What’s the Difference?

Experts say most people can improve their omega-3 to omega-6 ratio with a few simple dietary shifts. Here are some practical ways to rebalance your intake and reduce inflammation.

Eat More Omega-3-Rich Foods

“The best way to boost omega-3 intake is to eat fatty fish like salmon, mackerel, and sardines at least twice a week,” says Bourke. For plant-based eaters, Levin recommends flaxseed, chia seeds, walnuts, and hemp seeds. “If you don’t eat fish, algal oil is a great plant-based source of DHA and EPA,” Levin adds.

Cut Back on Processed and Fried Foods

“One of the biggest drivers of excessive omega-6 intake is processed and fried foods,” says Levin. Reducing consumption of packaged snacks, fast food, and commercially fried foods can help restore a better omega-3 to omega-6 ratio.

Be Mindful of Omega-3 Supplements

If you don’t regularly consume fatty fish, you may want to consider an omega-3 supplement. Levin suggests looking for an omega-3 only supplement (not a combined omega-3-6-9 supplement) with at least 500 milligrams of combined EPA and DHA. But she cautions, “Always check with your doctor before starting a supplement.” Keep in mind that supplements aren’t regulated by the FDA the same way medications are, so it’s important to choose reputable brands, read labels carefully, and watch for third-party testing.

Watch Condiments

“It’s not just about cutting fried foods,” says Levin. “A lot of salad dressings, mayonnaise, and dips are packed with omega-6-rich oils.” Check ingredient labels to avoid hidden sources of excess omega-6s, such as soybean oil, corn oil, sunflower oil, safflower oil, cottonseed oil, and grapeseed oil. These oils are very common in packaged snacks, baked goods, salad dressings, and fast food.