Is Your Omega-6:3 Ratio Silently Sabotaging Your Health? Take This Test to Find Out!

The Omega-6 to Omega-3 ratio is one of the most crucial yet often overlooked factors in inflammation, brain health, metabolic function and overall longevity. Experts like Dr. Mark Hyman, Dr. Peter Attia and other leading integrative doctors emphasize that an imbalanced ratio is a major driver of chronic disease, while restoring balance may lead to optimal health, energy and disease prevention (Hyman, 2021; Attia, 2023).

Why Does Your Omega-6:3 Ratio Matter?

Both Omega-6 and Omega-3 fatty acids are essential polyunsaturated fats (PUFAs), meaning your body can’t produce them—you must get them from food. However, the ratio between them determines whether your body is in a pro-inflammatory or anti-inflammatory state.

• Omega-3s (EPA & DHA) – Found in fatty fish, algae, flaxseeds and walnuts. They reduce inflammation, support brain function and improve heart health (Tan et al., 2012).
• Omega-6s – Found in vegetable oils, processed foods and some nuts & seeds. In excess, they drive inflammation, oxidative stress, and chronic disease (Simopoulos, 2002).

The Problem: A Drastically Skewed Ratio

• Ancestral Omega-6:3 Ratio: 1:1 or 2:1 (low inflammation, optimal health)
• Modern Western Diet Ratio - Australian Average: 15:1 (chronic inflammation, disease risk) (Simopoulos, 2002)

Dr. Mark Hyman calls this "an epidemic of inflammatory disease caused by industrialised food" (Hyman, 2021).
Dr. Peter Attia warns that imbalanced Omega-6 to Omega-3 ratios contribute to metabolic dysfunction, cardiovascular disease and neurodegeneration (Attia, 2023).

What Happens When Your Omega-6 is Too High?

A high Omega-6:3 ratio (which is the norm in today’s modern world) promotes:
✅ Chronic inflammation → Linked to autoimmune diseases, arthritis and metabolic syndrome (Simopoulos, 2002).
✅ Brain fog, anxiety & depression → Omega-3s are essential for neurotransmitters and mental health (Tan et al., 2012).
✅ Increased cardiovascular risk → Excess Omega-6 may contribute to high LDL cholesterol and arterial plaque (Harris et al., 2009).
✅ Blood sugar imbalances & weight gain → Inflammation-driven insulin resistance worsens metabolic health (Kalupahana et al., 2011).

Scientific Research on Restoring Balance

1️⃣ Inflammation & Heart Disease

• A study in The American Journal of Clinical Nutrition found that reducing the Omega-6:3 ratio to 4:1 decreased cardiovascular mortality by 70% (Harris et al., 2009).
• A Circulation study showed that high Omega-3 intake reduces triglycerides and stabilises heart rhythm (Harris et al., 2009).

2️⃣ Brain Health & Cognition

• A 2021 study in Neurology found that higher Omega-3 intake is linked to a 30% lower risk of Alzheimer's disease (Tan et al., 2012).
• Dr. Andrew Huberman emphasizes Omega-3’s role in brain plasticity, mood regulation and focus (Huberman, 2022).

3️⃣ Blood Sugar & Metabolism

• A 2019 study in Diabetes Care found that balancing Omega-6:3 reduces insulin resistance and improves fat metabolism (Kalupahana et al., 2011).

How to Improve Your Omega-6:3 Ratio

✅ Increase Omega-3 intake

• Eat wild-caught fatty fish (salmon, sardines, mackerel) 5 to 6 times x per week
• Supplement with a high-quality omega-3 and polyphenol formulation (Balance Oil)
• Add flaxseeds, chia seeds and walnuts to your diet - although the conversion of these foods into useable omega-3 is only about 10%.

🚫 Reduce Omega-6 intake

• Avoid vegetable & seed oils (canola, soybean, corn, sunflower)
• Minimise processed foods, fast food and fried foods
• Be mindful of restaurant cooking oils (most use cheap inflammatory oils)

⚖️ Aim for a ratio of 2:1 to 3:1 Omega-6 to Omega-3 for optimal health (Simopoulos, 2002).

Final Thoughts

Experts like Dr. Mark Hyman, Dr. Peter Attia and Dr. Andrew Huberman agree that restoring your Omega-6:3 balance is a game-changer for reducing inflammation, protecting your brain, and optimising quality of life and longevity.

🛠 Take action today:
1️⃣ Get your Omega-6:3 levels tested
2️⃣ Prioritize Omega-3-rich foods & supplements
3️⃣ Cut out inflammatory oils and processed foods

Take a Simple At-Home Test to Find Out Your Omega-6:3 Ratio! Don’t guess when it comes to your health—get the facts and take control. Contact Radiate Wellness – Kerrin for expert guidance, or purchase your test here to get started today!

References

• Harris, W. S., Mozaffarian, D., Rimm, E., Kris-Etherton, P., Rudel, L. L., Appel, L. J., Engler, M. M., Engler, M. B., & Sacks, F. (2009). Omega-6 fatty acids and risk for cardiovascular disease: A science advisory from the American Heart Association Nutrition Subcommittee of the Council on Nutrition, Physical Activity, and Metabolism. Circulation, 119(6), 902-907.
  🔗 DOI:10.1161/CIRCULATIONAHA.108.191627
  
• Simopoulos, A. P. (2002). The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomedicine & Pharmacotherapy, 56(8), 365-379.
  🔗 DOI:10.1016/S0753-3322(02)00253-6
  
• Tan, Z. S., Harris, W. S., Beiser, A. S., Au, R., Himali, J. J., Debette, S., Pikula, A., Decarli, C., Wolf, P. A., & Seshadri, S. (2012). Red blood cell omega-3 fatty acid levels and markers of accelerated brain aging. Neurology, 78(9), 658-664.
  🔗 DOI:10.1212/WNL.0b013e318249f6a9
  
• Kalupahana, N. S., Claycombe, K. J., & Moustaid-Moussa, N. (2011). EPA and DHA in obesity and type 2 diabetes: Role in inflammation, insulin resistance, and gene expression. The Journal of Nutritional Biochemistry, 22(1), 1-7.
  🔗 DOI:10.1016/j.jnutbio.2010.05.002
  
• Hyman, M. (2021). Food Fix: How to Save Our Health, Our Economy, Our Communities, and Our Planet – One Bite at a Time. Little, Brown Spark.
  
• Attia, P. (2023). Outlive: The Science and Art of Longevity. Harmony Books.
  
• Huberman, A. (2022). The Huberman Lab Podcast – Omega-3s for Brain Optimization & Mental Clarity.