Omega-3:Omega-6

Omega-3 fatty acids are polyunsaturated fatty acids (PUFA’s). This means they are missing more than one hydrogen, and have more than one carbon double bond instead. Omega-3 means that one of the double bonds in the fat chain is at carbon number 3 in the backbone.

There are three omaega-3 fatty acids essential to health. They are all liquid fats (oils). They are important in anti-inflammation. They are important in preventing chronic inflammation. They are also part of stabilizing cardiac cell membranes and in the cell membranes of the brain and the retina.

Present in a wide variety of animal and plant foods. Omega-3 is present in the oils of seeds, grains, nuts, legumes and green vegetables. (Flax seed oil, walnuts, canola oil and chia seeds). Also present in grasses and algaes which humans don’t eat. Omega-3 is found in grass-fed animals, oily algae eating fish, free range poultry and oysters. In the animals and fish it is more common in the brains, livers or eggs.  Humans also consumed as fish oil tablets in order to get omega-3.

What are omega-6 fatty acids?

Omega-6 fatty acids are liquid polyunsaturated fatty acids (PUFA’s) just like omega-3’s are, but they have their first double bond at carbon number 6 instead of carbon number 3. Whereas there are 3 important omega-3 fatty acids for human health, there is only one essential omega-6 fatty acid: Linoleic Acid (LA).

The omega-6 fatty acid is essential for the inflammation process. Inflammation is essential for the body to defend itself against infection or physical injuries.

Nutritionally Omega-6 comes from animal fat (10/20% omega-6) and seed oils (50-80% omega-6).

Omega-3 and omega-6 fatty acids

Omega-3 fatty acids are largely anti-inflammatory (heal yourself). Omega-6 fatty acids are pro-inflammatory (defend oneself).  Your body needs to be able to do both.

The two pathways (heal and defend) compete against each other. The balance of omega-3 and omega-6 fatty acids plays a part in determining which pathway will dominate.  There is evidence that our distant ancestors ate diets roughly 1:1. Our more recent ancestors may have had a diet of omega-6 2/4 times more common than omega-3.  The average western man has a diet containing 20/30 times more omega-6 than omega-3. The balance is tipped toward pro-inflammation and away from healing. It varies from person to person.

If you consume fish oil tablets you may have excess omega-3.   According to studies I have seen on the web excess fish oil can lead to increased risk of bleeding and reduced ability to mount an appropriate inflammatory response to infections and injuries. On the web there are case studies of people who have suffered illnesses associated with increased bleeding due to fish oil tablets. Recommended dose of omega-3 fatty acids is 1 to 2 grams per day.

A balance between omega-3 and omega-6 in the body depends on a balance between omega-3 and omega-6 in the diet.  Balance is a beautiful word and means no excess bleeding or no decreased resistance to infection due to excess omega-3. Balance means no excess inflammation. Balance means the body will defend itself from attack by mounting an inflammatory response without the inflammatory response having a bad effect on the host.

Remember anything good for you (i.e. fish oil) can be harmful if taken excessively.   Don’t take my word. Do a casual search of the internet and you will come across medical misadventures and fish oil on the same page.