Optimal - The Blog

September 4, 2025

Supplementing with Essential Fatty Acids: Omega-3s and 6s

Essential fatty acids (EFAs) are fats that our bodies need but can't produce on their own, so we must obtain them from food. The two main types are omega-6 and omega-3.

Omega-6 is derived from linoleic acid, which is found in oils such as corn and safflower, while omega-3 is derived from alpha-linolenic acid, which is found in flaxseeds, walnuts, and oily fish.

These fats are essential for building healthy cell membranes, providing energy, and producing signaling molecules that help regulate the heart, lungs, immune system, and hormones.

Over the last century, people have been consuming significantly more omega-6 fatty acids and much less omega-3 fatty acids. Today, most diets contain far too much omega-6 compared to omega-3, which can lead to chronic inflammation, higher blood pressure, and an increased risk of heart attacks and strokes.

Experts recommend increasing omega-3 intake and aiming for a healthier balance between omega-6 and omega-3, ideally a ratio of 4:1.

Omega-3 fats can be converted into two other important types of fats, EPA and DHA, which are found in oily fish such as salmon, mackerel, and sardines.

However, the body isn’t very efficient at making EPA and DHA, so eating these foods or taking supplements is the best way to ensure you’re getting enough.

A blood test called the Omega-3 Index measures how much omega-3 is in your red blood cells, and higher levels (8% or more) are linked to better health.

Studies show that taking omega-3 supplements, such as fish oil or krill oil, can increase these levels and improve the balance of omega-6 to omega-3 in the body. Eating fish regularly (three or more servings per week) combined with supplements is often necessary to reach optimal levels.

Omega-6 fats also play a role in health. Linoleic acid (LA) is a building block for other essential fats, such as arachidonic acid (AA), which supports brain and heart health and helps create compounds that regulate inflammation. Foods rich in LA include poultry, meat, fish, and eggs.

However, most people in Western countries already consume a sufficient amount of omega-6, so the focus should remain on balancing it with an adequate amount of omega-3.

Some people, such as those with malnutrition or certain medical conditions, may require more targeted support to ensure they obtain sufficient omega-6.