How to Balance your Omega Fatty Acids

How to Balance Your Omega 3 Fatty Acids to Omega 6 Fatty Acids Ratio

Learning how to balance your omega fatty acids is crucial to your health. There are multiple omega fatty acids; those being Omega 3, Omega 6, and Omega 9. Your body naturally manufactures Omega 9’s. Omega 9 is not an essential fatty acid. An imbalance of the essential Omega 3 and Omega 6 fatty acids can contribute to several health problems, which is why it is important to make sure you are getting an adequate amount of Omega 3’s.

Modern diets of the Western World have excessive omega 6 in comparison to the diets of our caveman ancestors when humans were evolving genetically. Substituting animal fats with processed foods has dramatically increased our consumption of Omega 6. You should aim to eat less processed foods, and consume more cold-water fatty fish combined with rich in polyunsaturated and monounsaturated fats, such as olive, avocado, and macadamia to increase and absorb Omega 3’s.

Vegetarian versus Meat Eater Considerations for Omega 3

Vegetarians should consider using an algae-based DHA supplement to achieve their daily Omega-3 requirements. A meat eater should eat at least 2 servings of fatty fish such as salmon weekly or supplement the diet with a recommended daily dosage of Omega 3s. Oily fishes such as herring, mackerel, and sardines; fish oil and flaxseed oil; flaxseeds, walnuts, and chia seeds are all good sources of Omega 3s.

You naturally get more Omega 6 fatty acids in your diet and this needs to be counteracted by additional Omega 3’s in your diet. To balance your Omega Fatty Acids, you should simply consume more Omega-3 fatty acids foods or take a daily omega-3 supplement. To maintain that balance, you should consume top-quality sources of DHA and EPA omega-3s daily. 

Add some Healthy Omega 3 Daily for Balance

If you are unable to get enough omega-3 fatty acids in your diet from foods, then it is perfectly acceptable to supplement your intake. You should aim to get 500-1000 milligrams of combined Omega 3 EPA/DHA daily from either food, supplements, or a combination of both sources. 

Recent studies have shown a link between irregular fatty acid levels and Major Depressive Disorder (MDD). In particular, researchers have found that people with MDD tend to have lower levels of Docosahexaenoic Acid (DHA) and a higher ratio of Omega-6:Omega-3 fatty acids. These findings suggest that Omega-3 fatty acids may play a causal role in the development of MDD. Getting your fatty acids in balance is important for many processes including mood and depressive disorders.

In Conclusion, Balance your Omega Fatty Acids

In Conclusion, on average Americans consume an average of 10 times more omega-6 fatty acids. A low intake of Omega 3s can lead to a host of health conditions. Achieving a balance of your omega fatty acids just makes good sense to maintain good health, so add some healthy Omega 3 every day to achieve optimal wellness.  

Read more about foods that can increase or decrease the balance of omega fatty acids.

Importance of the ratio of omega fatty acids.

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