A perfect balance of omega-3s and omega-6s promotes optimal cardiovascular health, cognitive well-being, and other vital physiological functions.* So what’s the difference between these fatty acids, and what exactly does a balanced ratio of omega-3s and omega-6s look like? Sometimes, in the sequence of hydrogen and carbon molecules, a hydrogen molecule is absent, and the carbon is forced to double bond to the next carbon. This distinction in structure leads to the three main types of fats: saturated, monounsaturated, and polyunsaturated. Saturated fatty acids (like palmitic and stearic acid) contain no carbon double bonds, monounsaturated (e.g., omega-9 fatty acids) have one, and polyunsaturated (aka PUFAs like omega-3 and omega-6 fatty acids) have more than one. So what’s with the numbers? Simply put, it’s a fancy, scientific way to identify the location of the first double bond in the sequence. This double bond placement gives the fatty acids their unique, magic touch (and names). There are various types—including omega-3, -6, and -9—classified by the spot that first double bond occurs. Beyond this categorization, even more specificity exists. To get really into it, the main and most heavily researched types of omega-3s are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). The main omega-6s are linoleic acid (LA) and gamma-linolenic acid (GLA). Of these five, by definition ALA and LA are the only “essential” fatty acids, meaning the body can’t produce them endogenously and we must consume them regularly. However, the body can synthesize longer-chain fatty acids (i.e., EPA, DHA, and GLA) from ALA and LA—but we’ll get to this process and its effectiveness (hint, it’s lacking) in a bit. And the exceptional benefits don’t stop there—omega-3s bolster cognitive function and overall brain health on a number of levels as well.* Marine omega-3s (especially DHA) have been shown to help support working memory, mental acuity, our ability to learn3, and even longevity4.* Translation? The friendship between the brain and omega-3s is loyal, steadfast, and true. According to Harris, one type of omega-6 (arachidonic acid) is even the obligatory precursor for hundreds of important biological molecules that regulate many metabolic processes.* Omega-6s support heart health by bolstering healthy cholesterol levels, helping to regulate blood sugar, and playing a critical role in our immune system as they fuel pathways vital to healing.* It has been thought that omega-3s are largely anti-inflammatory (in terms of their properties and actions), while omega-6s are more pro-inflammatory, but we simply can’t pit these two big players against each other like that. Yes, some forms of omega-6s promote pro-inflammatory pathways, but to be honest, that’s not always a bad thing. For example, omega-6s act as the building blocks of pro-inflammatory protein compounds, which are an important defense mechanism used to help us heal and rejuvenate, dietitian Scott Keatley, R.D., of Keatley Medical Nutrition Therapy previously told mbg. Other sources of omega-3s are nuts and seeds like hemp seeds and flaxseeds, which provide ALA. Similarly, omega-6s are most commonly found in vegetable oils. Based on the sources of these fats, it’s no surprise that Americans are more likely to obtain more omega-6s than omega-3s in their diet. Vegetable oils like canola and soybean fill many Americans’ diets and can result in a wildly unbalanced omega-6 to omega-3 ratio. While the 6perfect balance is a two-to-one ratio6, Americans tend to consume 10 or even 20 times6 the amount of omega-6s. This lack of balance is the main reason omega-6s get a bad rap. After all, anything out of balance isn’t a good thing! Experts like Harris suggest focusing on upping omega-3s instead of cutting down on your omega-6s (and here at mbg, we’re all about adding rather than restricting). Unless you’re consistently incorporating salmon, anchovies, tuna, mackerel, and other fatty fish into your weekly meal plan, a fish oil supplement can help take your omega-3 levels from “blah” to “heck yeah!” And this omega-3 endeavor isn’t just about filling “gaps” since the cardioprotective benefits of omega-3s (specifically EPA and DHA) are known to hover around 1,000 milligrams daily and up8.* That amount requires daily intention. That’s why one of the most important things to look for when choosing an omega-3 supplement is potency. A targeted, efficacious dose of omega-3s like mbg’s omega-3 potency+, which includes 1,500 milligrams of EPA and DHA in each serving, is the best way to achieve health-promoting levels of omega-3s for today and your future.* Another consideration is freshness and, well, fishy burps. The quality of your supplement affects whether or not you taste your morning supplement later in the day. With a high-quality supplement specifically designed to minimize contaminants and rancidity, the fish oil is appropriately produced, transported, encapsulated, and stored. As a result, oxidation is limited, which is key to preventing those nasty burps and promoting fresh oil. Premium omega-3 supplements may also up their freshness and sensory experience by utilizing botanicals. You’ll find organic lemon oil and rosemary extract in mbg’s omega-3 supplement, for example. Supplementing with EPA and DHA instead of just ALA is ideal, due to the low conversion rate of ALA to EPA and DHA within the body. This conversion rate (affected by estrogen levels9, age, genetic variability, and more) is so inefficient that EPA and DHA are often considered to be “conditionally essential.” And don’t worry, vegans, you can find plant-based DHA supplements that derive their omega-3 from algae—after all, that’s where fish get their omega-3s in the first place. For more product recommendations, check out our top omega-3 supplement picks. A diet high in omega-3s is prudent, but striking that omega-6-to-3 balance is easiest when elevating our omega-3 game with a high-potency, ultrapure supplement and consuming modest and healthful sources of omega-6s (think walnuts, almonds, sunflower seeds, and more). It’s easy to let omega-3 myths guide your understanding of health, but realizing the true nature of fatty acids will help our bodies function the best they can. Working toward balance inside and out—your work schedule and personal time, streaming binges and time spent in nature, your omega-6s and your omega-3s—is key to not only optimizing your physical and mental well-being but also feeling more aligned in your daily life.
