From Justin · Supplements
Drive nutrition: Omega-3 to Omega-6 Balance
Justin Harris — IFBB Pro Coach
From Justin
It's the ratio that matters. Most people aren't short on omega-6; they're buried in it from the seed oils in processed and restaurant food, and not getting nearly enough omega-3 to balance it out. Cut back the processed oils, cook with olive oil, and eat fatty fish like salmon or sardines a few times a week. If you don't eat fish, take a fish or algae oil, because flax and walnuts don't convert well enough to count on. Getting this right helps keep inflammation in check and helps you recover between sessions.
Omega-3 and omega-6 fatty acids are essential polyunsaturated fats the body cannot synthesize — both must come from diet. Their ratio, not just their individual quantities, determines whether inflammatory signaling stays controlled or runs excessive. Omega-6 fats produce eicosanoids that activate inflammation (essential for injury response). Omega-3 fats produce eicosanoids that resolve inflammation. Historical human diets maintained roughly balanced intakes; modern industrial diets — dominated by corn, soybean, sunflower, and other vegetable oils in processed foods — have shifted the ratio dramatically toward omega-6, creating a low-grade chronic inflammatory state linked to cardiovascular disease, metabolic disorders, autoimmune conditions, and neurodegeneration.
Why the Ratio Matters
Both omega-3 and omega-6 fatty acids serve critical physiological functions: cell membrane structure, hormone-like signaling molecules, immune response regulation, and neurological health [1]. Both are essential — but balance within the diet determines whether inflammatory signals remain controlled or become excessive.
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Source attribution
- [1]Troponin Nutrition knowledge base — PrecisionNutritionSecrets