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Omega-3 and omega-6 fatty acids play important yet distinct roles in the body. Understanding the differences between these essential fats is key to improving overall health. How diet and supplements can strike the right balance between omega-3s and omega-6s is discussed in this article.
Basics of omega-3s and omega-6s
Omega-3 and omega-6 are polyunsaturated fatty acids (PUFAs), meaning they contain multiple double bonds in their chemical structure. The location of the first double bond distinguishes omega-3s from omega-6s. Omega-3s have their first double bond on the third carbon from the end of the molecule. For omega-6s, it’s on the sixth carbon. Different biochemical effects result from this difference. You cannot synthesize omega-6s or omega-3s, so you must eat them. However, consuming them in the right ratio is what promotes optimal wellness. The three main omega-3s are:
- ALA (alpha-linolenic acid) – Found in plant sources like flaxseed, chia, and walnuts
- EPA (eicosapentaenoic acid) – Abundant in fatty fish and fish oil
- DHA (docosahexaenoic acid) – Also found in seafood and fish oil
Omega-6 is mainly linoleic acid (LA) from vegetable oils, nuts, seeds, and processed foods. Arachidonic acid (AA) is another omega-6 fat formed from LA. Compared to ALA, the conversion process of LA into AA is highly efficient in the body. The metabolism and effects of omega-3s differ from omega-6s. But why does the ratio between them matter so much?
Omega-3 to omega-6 ratio
Human evolution has consumed omega-3s and omega-6s in a 1:1 ratio. This allowed their physiologic properties to harmoniously promote health. In today’s Western diets, that balance has been thrown off. Omega-6s dominate omega-3s now between 10:1 and 25:1. Inflammatory diseases increase with this imbalance. Here’s a look at how omega-3s and omega-6s respectively influence the body and why their ratio is important:
Omega-3s
- Fight inflammation – Help resolve inflammatory response and switch off inflammatory genes
- Improve cell membrane fluidity – Incorporate into cell membranes and support fluidity and permeability
- Support brain function – EPA and DHA play key roles in neurotransmitter activity and cognitive processes
- Reduce triglycerides – Lower blood triglyceride levels to benefit cardiovascular health
- Regulate gene expression – Interact with various genes involved in metabolism and inflammation
Omega-6s
- Initiate inflammation – AA induces an inflammatory response as part of the immune system
- Increase cell proliferation – Support growth, which is healthy in moderation but spurs disease if excessive
- Benefit skin and hair – Provide moisture and smoothness when in balance with omega-3s
- Mediate pain signals – May stimulate pain receptors when omega-3 levels are low
The omega-3s and omega-6s are in balance. Omega-6s initiate physiologic processes, while omega-3s resolve them. Problems arise when this dance falls out of step. Excess omega-6 intake coupled with inadequate in-depth omega xl reviews tilts the body towards a pro-inflammatory state. This causes diabetes, arthritis, depression, and autoimmunity. Omega-6 consumption can be reduced and omega-3 consumption can be increased. A 1:1 to 4:1 omega-6/omega-3 ratio is healthy. Dietary changes are needed to reach this target.
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