Explanation
The omega-6-to-omega-3 ratio indicates the composition of fatty acids in the body and is a measure of inflammation, immune function, and cardiovascular health. (source, source)
Low
Omega-6 and omega-3 fatty acids are essential fatty acids that can be obtained only through the diet. A low omega-6-to-omega-3 ratio indicates a higher intake of omega-3 fatty acids in relation to omega-6 fatty acids, which is generally considered a sign of good health. (source, source)
Optimization
Prioritize foods with omega-6 fatty acids: Ingestion of omega-6 fatty acids has been shown to increase omega-6 fatty acid levels. (source) Recommendation: Consume one serving of foods with omega-6 fatty acids daily.
One serving examples: Sunflower Seeds (1 oz), Walnuts (1 oz), Mayonnaise (1 tbs)
Supplement with linoleic acid: Ingestion of omega-6 fatty acids has been shown to increase omega-6 fatty acid levels in the body. (source) Recommendation: Supplement with 4 g of safflower oil.
Limit foods high in omega-3 fatty acids: Intake of omega-3 fatty acids increases blood omega-3 fatty acid levels. (source, source) Limiting the consumption of foods high in omega-3 fatty acids decreases omega-3 concentrations in the body. Recommendation: Monitor and limit excess consumption of foods high in omega-3 fatty acids, like fatty fish, to ensure optimal levels.
Monitor omega-3 fatty acids: Intake of omega-3 fatty acids increases blood omega-3 fatty acid levels. (source, source) Limiting the intake of omega-3 fatty acids decreases omega-3 concentrations in the body. Recommendation: Monitor excess omega-3 fatty acid intake and concentrations in supplements.
High
Omega-6 and omega-3 fatty acids are essential fatty acids that can be obtained only through the diet. A high omega-6-to-omega-3 ratio is a marker of disproportionate intake of omega-6 fatty acids in relation to omega-3 fatty acids, which can lead to cardiovascular and metabolic dysfunction. (source, source)
Optimization
Limit foods high in omega-6 fatty acids: Ingestion of omega-6 fatty acids has been shown to increase omega-6 fatty acid levels in the body. (source) Limiting intake of foods high in omega-6 fatty acids decreases total omega-6. Recommendation: Monitor and limit excess consumption of foods high in omega-6 fatty acids, like walnuts and eggs.
Prioritize healthy fats: Intake of omega-3 fatty acids increases blood omega-3 fatty acid levels. (source, source) Recommendation: Consume at least one serving of foods containing healthy fats daily.
One serving examples: Mackerel (3 oz), Salmon (3 oz), Cashews (1 oz), Sunflower Seeds (1 oz)
Supplement with fish oil: Intake of omega-3 fatty acids increases blood omega-3 fatty acid levels. (source, source) Recommendation: Supplement with at least 3 grams of fish oil daily.
