The Omega-6 to Omega-3 Ratio
Typical Western Diets Provide Ratios of Between 10:1 And 30:1 – Dramatically Skewed Toward Unhealthful Omega-6
Clinical studies indicate that the ingested ratio of omega-6 to omega-3 (especially Linoleic vs Alpha Linolenic) fatty acids are important to maintaining cardiovascular health.
Both omega-3 and omega-6 fatty acids are essential, i.e. humans must consume them in their diet.
Omega-3 and omega-6 compete for the same metabolic enzymes, thus the omega-6:omega-3 ratio will significantly influence the ratio of the ensuing eicosanoids (hormones), (e.g. prostaglandins, leukotrienes, thromboxanes etc.), and will alter the body’s metabolic function. Metabolites of omega-6 are significantly more inflammatory (esp. arachidonic acid) than those of omega-3. This necessitates that omega-3 and omega-6 be consumed in a balanced proportion; the ideal ratio of omega-6:omega-3 being from 1:1 to 1.5:1.
Studies suggest that the evolutionary human diet, rich in seafood, nuts and other sources of omega-3, may have provided such a ratio. Simopoulos, et al recommend daily intakes of three omega-3 forms: 650 mg of EPA and DHA, and 2.22 g of ALA, and one omega-6 form: 4.44 g of LA. This translates to a 3:2 omega-6 to omega-3 ratio. (i.e. 1.5:1)
Typical Western diets provide ratios of between 15:1 and 50:1 – i.e., dramatically skewed toward omega-6.
Here are the ratios of omega-6 to omega-3 fatty acids in some common oils:
- canola 2:1
- soybean 7:1
- olive 13:1
- sunflower (no omega-3)
- flax 1:3
- cottonseed (almost no omega-3)
- peanut (no omega-3)
- grapeseed oil (almost no omega-3)
- and beware of corn oils 46 to 1 ratio of omega-6s to omega-3s, which is the extreme reverse of desireable ratios.
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