Why the balance between omega-6 and omega-3 is important for the body

Why the balance between omega-6 and omega-3 matters 

In the modern diet, the ratio of omega-6 to omega-3 fatty acids has changed dramatically compared to what humans have historically adapted to. Research shows that humans probably consumed omega-6 and omega-3 in a more balanced ratio throughout evolution than they do today. This is due, among other things, to the increased use of plant oils rich in linoleic acid (omega-6), more industrially produced food, and lower consumption of seafood.   

How the body uses Omega ‑ 6 and Omega ‑ 3 

Omega-6 and omega-3 are both essential fatty acids that are involved in normal functions in the body. They compete for the same enzymatic systems in the body and are used as building blocks in cell membranes and signaling substances. Both fatty acids are necessary, but the composition of the diet affects how they are metabolized. 

When omega-6 dominates strongly in relation to omega-3, the composition of signaling molecules produced by the body is affected. Omega-3 fatty acids, especially EPA and DHA, contribute to the formation of other types of signaling molecules that are part of the body's normal regulatory mechanisms. Several review articles describe how this balance affects physiological processes, without this in itself being linked to the prevention or treatment of disease.  

What the research says about a more balanced relationship 

Scientific reviews show that the balance between omega-6 and omega-3 affects how fatty acids are incorporated into the body's structures and functions.  

Several studies point out that: 

• A lower ratio of omega-6 to omega-3 is associated with a more favorable pattern of lipid composition in blood and cell membranes.  

• Increased intake of omega-3 can affect the composition of cells in a direction that is more consistent with what research assumes was common in previous diets.  

• A high intake of omega-6 can reduce how effectively omega-3 fatty acids are incorporated into the body's tissues. 

It is important to emphasize that dietary supplements are not intended to prevent or treat disease. Nutritional advice from health authorities is based on the population's overall diet and eating habits, not on individual substances in isolation.  

How to achieve a better balance in everyday life ?

Both omega-3 and omega-6 are important for normal body function. However, Norwegian and Nordic health authorities do not recommend a specific ratio between omega-6 and omega-3. Instead, the recommendations are based on sufficient intake of essential fatty acids as part of a varied diet, where different types of fat are included in a holistic dietary pattern. 

According to Norwegian and Nordic dietary guidelines, it is recommended to eat fish, especially oily fish, several times a week as part of a varied diet. This contributes to the supply of long-chain omega-3 fatty acids such as EPA and DHA. 

Norwegian health authorities indicate that a daily intake of 250 mg of EPA and DHA helps maintain normal heart function, and that a daily intake of 250 mg of DHA helps maintain normal vision and normal brain function. 

For people who, for various reasons, eat little fish, omega-3 supplements can be a supplement, but not a substitute, for a healthy and varied diet. 

Omega-6 fatty acids are essential and are a natural part of the recommended intake of polyunsaturated fats that is covered through a normal diet. 

Herring roe oil – a source of healthy fatty acids 

Herring roe oil is naturally rich in the healthy fatty acids. In fish eggs, DHA occurs naturally in higher concentrations than EPA, which gives herring roe oil a natural ratio of these fatty acids. The omega-3 fatty acids in herring roe oil are bound to phospholipids, a form that is also found naturally in the body.  

Herring roe oil can be used as a supplement for people who want to increase their intake of long-chain omega-3 fatty acids, in line with public dietary guidelines, and should be included as part of a holistic and balanced diet.  

References:

DiNicolantonio JJ, O'Keefe JH. Importance of maintaining a low omega - 6/omega - 3 ratio for reducing inflammation. Open Heart. 2018;5:e000946.  

Poggioli R, Hirani K, Jogani VG, Ricordi C. Modulation of inflammation and immunity by Omega - 3 fatty acids. Eur Rev Med Pharmacol Sci. 2023;27:7380–7400.  

Simopoulos AP. The importance of the ratio of omega - 6/omega - 3 essential fatty acids. Biomed Pharmacother. 2002;56:365–379.  

Simopoulos AP. The Importance of the Omega - 6/Omega - 3 Fatty Acid Ratio in Cardiovascular and Other Chronic Diseases. Exp Biol Med. 2008;233:674–688.  

Wang N. et al. Lipid metabolism driven dietary effects on T cell ferroptosis and immunity.