Omega 3 and Omega 6 – How’s Your Ratio?

Omega 3 and 6 (Sometimes referred to as N3 and N6) are spoken about a lot with reference to the Paleo diet – but just what are they – and how can you make sure you are getting the right ratio?

Omega 3 is a fatty acid which is essential in order to maintain a healthy lifestyle and reduce the risk of suffering from any chronic illnesses, such as cardiovascular and mental disease. There has been overwhelming research which has concluded that Omega 3 can help to reduce blood pressure, inflammation and can be beneficial in preventing mental illnesses such as depression. Omega 3 may not only prevent these illnesses but can also help to reduce the chances of these developing and becoming more serious.

Whilst Omega 6 has health benefits too, this fatty acid is required in far lower quantities, or it becomes detrimental.

The introduction of these fatty acids can be beneficial for people who suffer from illnesses such as arthritis as they are thought to act as an anti-inflammatory. These two fatty acids should be combined at the right ratio within the diet in order to improve health and well-being.

As the Paleo diet encourages the consumption of plenty of fish and seafood, it can really help those who follow the diet to eat a high amount of Omega 3. It is highly important within the diet to get the ratio of Omega 3 and Omega 6 right, as a good balance is an essential way to ensure these are providing the best possible benefits. It appears that by getting the ratios wrong and eating too much of the Omega 6 and too little Omega 3 can actually result in a negative effect on health.

The ratio should be around 2:1 for Omega 3: Omega 6 but many people consume far too much of Omega 6, which can be detrimental to the body. Omega 6 is found in abundance with sugar and processed foods, but is also found in nuts and butters but in much lower quantities. Clearly when following a SAD diet, laden with these processed foods, it is very easy for the N3:N6 ratio to skew heavily in favour of Omega 6. Not good. Whilst a Paleo diet is naturally going to promote a healthier ratio of these fatty acids, it is no “guaranteed”, so it is important to monitor the fats you are eating to ensure the ratio remains healthy.

There are ways to improve the ratio of both of these fatty acids, by eating foods which have a good balance between the two. Free range eggs and grass-fed meat offer a balance between both, which means they are very beneficial in improving overall health. Mono-unsaturated and saturated fats such as olive oil and coconut oil which are keenly consumed within the Paleo diet also provide a good source for both of these fatty acids and will help to keep the ratio at the proper level. You can also buy free range (often organic) eggs, which are high in Omega 3 (as the hens are fed a diet rich in these fatty acids)

We have been encouraged for some time to increase our consumption of fresh fish and seafood as they offer a wealth of benefits to the body and the main reason for this is the fact that these are rich in Omega-3. As a powerful antioxidant, Omega-3 is essential to have as part of a healthy lifestyle.

Understanding the Modern Omega Imbalance

In traditional hunter-gatherer societies, the ratio of Omega 6 to Omega 3 fatty acids was estimated to be close to 1:1 or 2:1. This balance is thought to be optimal for human health and is associated with lower levels of inflammation and chronic disease. In contrast, modern Western diets can have ratios as high as 20:1 or even 25:1, heavily skewed toward Omega 6. This imbalance is a major contributor to the rise of inflammatory diseases such as obesity, cardiovascular disease, type 2 diabetes, and autoimmune conditions.

Highly processed seed oils — including canola, soybean, corn, and sunflower oils — are some of the biggest culprits when it comes to Omega 6 overload. These oils are used extensively in commercial cooking and packaged foods, making it incredibly easy for the average person to consume far too much without even realising it. Even “health” foods like granola bars, store-bought hummus, or veggie crisps can be loaded with these pro-inflammatory fats.

How to Correct the Ratio on a Paleo Diet

Following a Paleo diet gives you a strong foundation for rebalancing the Omega 3 to Omega 6 ratio, but mindful choices are still necessary. While many nuts and seeds are Paleo-compliant, they can contain high levels of Omega 6. That doesn’t mean they need to be avoided entirely, but portion control and variety are key.

To increase Omega 3 intake and lower Omega 6, focus on these practical steps:

• Prioritise wild-caught fatty fish like salmon, sardines, mackerel, and anchovies two to three times a week.
• Use grass-fed meat and pasture-raised eggs as staples, as they offer a healthier balance of fatty acids than grain-fed alternatives.
• Cook with stable fats such as coconut oil, ghee, tallow, or extra virgin olive oil instead of industrial seed oils.
• Snack on moderate amounts of macadamias or walnuts, which offer better Omega ratios than many other nuts.
• Consider algae-based Omega 3 supplements if you don’t eat fish — this is a plant-based option that delivers the key DHA and EPA fatty acids.

The Role of EPA and DHA in Omega 3

Not all Omega 3s are created equal. The three main types are ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid). While ALA is found in plant-based sources like flaxseeds and chia, it's EPA and DHA — found almost exclusively in animal sources — that provide the most powerful anti-inflammatory benefits.

Unfortunately, the human body is not efficient at converting ALA into EPA and DHA. That’s why simply eating flaxseed or hempseed oils won't deliver the same benefits as oily fish or fish oil. The Paleo emphasis on seafood is crucial here, as it naturally ensures better intake of these bioavailable forms of Omega 3.

Spotting Signs of Imbalance

When Omega 6 is consumed in excess and Omega 3 is lacking, the effects may not be immediately obvious, but over time they can be significant. Some signs your ratio may be out of balance include:

• Frequent headaches or migraines
• Dry or flaky skin
• Persistent inflammation or joint pain
• Fatigue or mood swings
• Difficulty recovering from exercise

These issues are common, yet they’re often treated with medication rather than dietary intervention. Realigning your fatty acid intake can often make a noticeable difference to how you feel — particularly in energy, focus, and inflammatory symptoms.

Testing and Tracking Your Ratio

If you’re curious about your current Omega 3 to Omega 6 ratio, at-home testing kits are available in Australia through several health labs. These kits require a small blood sample and can give you a breakdown of your current fatty acid profile. Knowing your baseline can be a powerful motivator to tweak your diet and monitor changes over time.

While you may not want to test regularly, doing so once a year can provide useful data — especially if you have underlying health issues or are using food as a way to manage inflammation or autoimmune conditions.

In Summary: A Practical Paleo Approach

Balancing Omega 3 and Omega 6 doesn’t require a complicated tracking system or a restrictive regime. With the principles of Paleo already steering you away from processed foods and seed oils, the biggest wins come from being more intentional with your fat sources.

Cook with healthy, traditional fats. Eat fish regularly. Choose grass-fed over grain-fed. Be cautious with nut and seed intake. And, where possible, aim for whole food solutions over supplements — unless a blood test indicates you need the extra support.

By following these simple steps, your Omega 3 to Omega 6 ratio will shift toward a range that supports your body’s natural anti-inflammatory processes, promotes heart and brain health, and gives you the best chance of long-term wellness.

Do you include fatty fish in your weekly meal plan? Have you ever had your fatty acid profile tested? Share your experience in the comments below.