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Paleo Primal Fatty Acids Omega 3 Omega 6 Ratio fish-min

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

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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.

Paleo Primal Fatty Acids Omega 3 Omega 6 Ratio fish-min

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.

Low Protein High Protein paleo macronutrient ratios-min

Low Protein? High Protein? Finding the Paleo Balance

In case you didn't already know, dietary protein is essential for human health. Protein is used in the body to build and maintain new tissue such as muscle, hair, nails, skin, bone and blood cells. It is also required to create the enzymes for the body to carry out certain processes, such as the digestion of food; and neurotransmitters, which control your ability to carry out basic tasks (like thought and movement). US dietary guidelines recommend a daily intake of 45g per day for females, and 55g per day for males. In reality, you need much more to maintain optimum health, especially if you’re active. But just how much should you be taking in? And is it possible to consume too much?

Put simply, the amount of protein you need is unique to each individual. For a sedentary person, Many sources recommend around 1g of protein per kilo of bodyweight as a realistic amount needed to maintain lean mass. If you’re more active, you’ll be looking at around 1.5g – and if you’re lifting (and looking to increase lean muscle mass), between 1.8g and 2.0g per kilo of bodyweight is optimal. For example, a 70kg man training three times per week and looking to increase his muscle mass should be targeting between 130g and 140g of protein per day. That’s the equivalent of around 3 eggs, one chicken breast, a handful of almonds and one sirloin steak – so is by no means reaching into the realms of ‘forced’ protein.

Low Protein High Protein paleo macronutrient ratios

Indeed, if protein forms the majority of your caloric intake, then you’re probably consuming too much. Fat should be your main source of energy, with between 15 and 25% coming from protein. Too much protein can create excess toxins in the body, and put a significant strain on the liver and heart. Not ideal.

Chances are, your Paleo diet already features a respectable amount of protein and you’ll probably be achieving your protein ‘target’ without even knowing it. Meat, poultry, fish, eggs, nuts and seeds are all good sources of this macro-nutrient. Amino acids, the building blocks of protein, are found in plants as well – albeit in various quantities. If a food contains all of the ‘essential’ amino acids, then this food is considered a ‘complete’ protein. As plant protein sources are normally lacking in at least one of the essential amino acids, they are usually considered as ‘incomplete’ protein. This is one of the reasons it is hard for vegans to consume adequate protein, and leads to them having to selectively combine foods to achieve a complete amino acid profile.

How Protein Impacts Hormones and Satiety

One of the lesser-discussed benefits of consuming adequate protein is its influence on hormones and appetite regulation. Protein stimulates the release of key satiety hormones such as peptide YY (PYY), GLP-1, and cholecystokinin (CCK), which signal to the brain that you’ve eaten enough. At the same time, it helps suppress levels of ghrelin, often referred to as the “hunger hormone.” This combination can result in naturally reduced calorie intake and fewer cravings between meals — a significant benefit for those looking to manage their weight or curb emotional eating.

Unlike simple carbohydrates, which tend to cause blood sugar spikes and crashes, protein provides more stable energy and keeps you feeling full for longer. This is particularly important if you’re trying to transition away from processed snacks and maintain a steady eating rhythm that supports long-term health goals.

Protein Timing and Meal Distribution

It’s not just how much protein you consume, but also how you distribute it throughout the day that can make a difference. Many people front-load their carbs in the morning and save protein-heavy meals for dinner. However, research shows that evenly distributing protein across all meals improves muscle protein synthesis and supports lean mass retention — especially important as we age.

Aiming for 20–40g of protein at each main meal is a good general guide. For example:

  • Breakfast: Eggs with smoked salmon or leftover meat and avocado.
  • Lunch: Grilled chicken thighs over a mixed salad with olive oil and nuts.
  • Dinner: A beef stir-fry with seasonal vegetables and a side of sweet potato.

If you’re not hungry in the morning or prefer a light start, a protein-rich smoothie with egg yolks, collagen, or almond butter might be a useful option.

Ageing and the Importance of Protein

Protein requirements can actually increase with age. As we get older, we naturally lose muscle mass — a process known as sarcopenia. This can impact strength, balance, and independence. Consuming adequate protein, along with strength-based exercise, is one of the most effective ways to combat this decline.

Older adults often experience reduced appetite, making it all the more important to prioritise nutrient-dense foods at every opportunity. Bone broth, eggs, slow-cooked meats, and soft fish like sardines are ideal for older individuals or anyone recovering from illness, as they are rich in protein yet easy to digest.

How Cooking Methods Affect Protein Quality

While sourcing high-quality protein is vital, how you prepare it also matters. Overcooking meat — especially at high temperatures — can damage amino acids and create harmful compounds such as heterocyclic amines (HCAs) and advanced glycation end-products (AGEs). These substances have been linked to inflammation and oxidative stress in the body.

Where possible, opt for gentler cooking methods such as:

  • Slow-cooking or braising in a broth or tomato-based sauce
  • Steaming or baking at low temperatures
  • Grilling over indirect heat with minimal charring

Marinating meat with acidic ingredients like lemon juice or vinegar before cooking can help reduce the formation of these compounds while boosting flavour.

Plant vs Animal Protein: What’s the Difference?

Animal-based proteins — such as meat, fish, eggs, and dairy — contain all nine essential amino acids in the right proportions for human needs. This makes them “complete” proteins and generally more bioavailable, meaning your body can absorb and utilise them more effectively.

Plant-based proteins, by contrast, are often deficient in one or more essential amino acids, particularly lysine or methionine. This doesn’t mean plant foods are inferior, but it does require a bit more planning — especially for those who avoid animal products. Combining legumes with seeds, or grains with legumes (for those who tolerate them), can help achieve a more complete amino acid profile.

However, in the context of a Paleo approach, which typically excludes grains and legumes, animal protein remains the most efficient and reliable way to meet protein needs.

The Bottom Line: Prioritise Nutrient Density

Rather than counting grams or obsessing over macros, focus on eating a wide variety of nutrient-dense whole foods. The best protein sources also tend to be rich in other vital nutrients — for example:

  • Grass-fed beef: High in iron, zinc, B12 and creatine
  • Eggs: Contain choline, selenium and fat-soluble vitamins
  • Sardines: Offer calcium, vitamin D and Omega 3

These foods offer much more than just protein — they support hormone balance, cognitive health, immune function, and cellular repair. When you build your meals around high-quality protein, the rest of your nutrition often falls into place.

Finally, remember that protein needs fluctuate with your activity level, health status, and life stage. If you're unsure whether you're eating enough, keeping a simple food diary for a week can help you identify gaps or patterns — without the need to micromanage every gram.

How do you build protein into your daily meals? Have you noticed a difference in energy, mood, or satiety when your protein intake is higher? Share your experience in the comments below!