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An excessive intake of omega-6 compared to omega-3s can lead to chronic inflammation linked to conditions such as heart disease, arthritis, and obesity. A high omega-6 to omega-3 ratio increases the production of pro-inflammatory cytokines, such as interleukin-6 (IL-6), which may contribute to the development of metabolic disorders and obesity.
A disproportionate intake of omega-6s can promote blood clotting and raise blood pressure, increasing the risk of cardiovascular diseases. Omega-3s, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), help support heart health by reducing inflammation, improving arterial function, and lowering triglycerides.
DHA is a critical component of brain tissue and plays a key role in cognitive function, memory, and mental clarity. An imbalance in the omega-6 to omega-3 ratio may contribute to cognitive decline, mood disorders, and impaired brain function.
Fatty acids serve as precursors to prostaglandins, which regulate hormone receptor function. Excess omega-6 fats can lead to altered hormone signalling, insulin resistance, and increased inflammation. Omega-3s, particularly EPA and DHA, improve insulin sensitivity and glucose metabolism, which supports overall hormonal balance.
The optimal omega-6 to omega-3 ratio for health is around 1:1 to 2:1, which aligns with evolutionary dietary patterns. However, the typical Western diet often has a ratio of 15:1 or higher, significantly increasing the risk of inflammation-related diseases.
The modern diet is disproportionately high in omega-6 fatty acids, increasing the risk of leptin resistance, diabetes, and obesity. Studies indicate that omega-6 levels in body fat stores have risen dramatically over the past 50 years, contributing to widespread metabolic imbalances.
Omega-3 and omega-6 fatty acids influence multiple systems, including:
Balancing your intake of omega-6 and omega-3 fatty acids can reduce inflammation, support hormonal function, and promote overall health. By making conscious dietary choices, incorporating foods rich in omega-3s, and reducing your intake of processed foods high in omega-6s, you can create a healthier internal environment that promotes longevity and well-being.
Pillar of Health | Description |
|---|---|
Regulates the stress response and cortisol levels to restore balance in the hormonal and nervous systems. | |
A healthy gut promotes hormone metabolism, immune function, and reduces inflammation. | |
Eliminates excess hormones and toxins through liver pathways, supporting hormonal and cellular health. | |
Chronic inflammation and mast cell activation disrupt hormonal signalling and drive disease. | |
Supports stable energy, weight control, and hormone balance by improving insulin sensitivity. | |
Deep, restorative sleep is essential for regulating hormones, recovering from stress, repairing the immune system, and maintaining metabolism. |
These fatty acids influence inflammation and hormone signalling. An imbalance (too much omega-6) can lead to inflammation and impaired hormone response.
Dry skin, fatigue, joint pain, mood swings, and inflammation-related symptoms may indicate imbalance.
Eat fatty fish (salmon, mackerel), flaxseeds, and chia seeds, and consider high-quality fish oil supplements.
Vegetable oils (soy, corn, sunflower), processed snacks, and fried foods are typically omega-6 rich.
Yes. Omega-3s support brain health, mood stability, and hormone production, which is essential for fertility and hormonal balance.
These fatty acids influence inflammation and hormone signalling. An imbalance (too much omega-6) can lead to inflammation and impaired hormone response.
Dry skin, fatigue, joint pain, mood swings, and inflammation-related symptoms may indicate imbalance.
Eat fatty fish (salmon, mackerel), flaxseeds, and chia seeds, and consider high-quality fish oil supplements.
Vegetable oils (soy, corn, sunflower), processed snacks, and fried foods are typically omega-6 rich.
Yes. Omega-3s support brain health, mood stability, and hormone production, which is essential for fertility and hormonal balance.