Omega 3. Omega 6. EPA. DHA. Wild-caught. Farmed.
We have all heard “omega 3 is good for you” – but which one? How much? And from where? If you eat fish, you might assume that you are covered. But not all fish are created equal. Many people do not eat enough fish at all. And what if you do not eat fish in the first place?
This is where supplementation comes in – a convenient, consistent way to get the fats your body needs. The trick is knowing what actually matters.
Both omega 3 and 6 are essential fatty acids – meaning our bodies cannot make them; we have to get them from food.
The problem:
Modern diets are very high in omega 6 and low in omega 3. The ideal ratio is thought to be somewhere around 1:1 to 1:5 (omega 3 to omega 6). Today, many people are closer to 1:15 or higher.
Why does this matter?
Both fats use the same enzymes in your body. If omega 6 dominates, omega 3 cannot do its job – which means less anti-inflammatory, heart‑healthy, brain‑supportive action.
Tip: Wild-caught fish and grass-fed meat naturally have a lower omega 6 content and a better balance than grain-fed or farmed options.
Can you guess your omega 3 status? Not accurately.
The most reliable way is through a simple Omega‑3 Index test – a finger-prick blood test that measures the percentage of EPA + DHA in your red blood cells. It can also show your omega 3:6 ratio. This gives you a clear picture of whether supplementation is needed.
Omega 3 is not just one fat – there are three main types:
Because conversion from ALA is limited, it is wise to get EPA + DHA directly from diet or supplements.
Not all omega 3 capsules are equal. Key things to check:
Look for sustainability seals like MSC or Friends of the Sea to ensure responsible sourcing.
Omega 3 is one of the most researched nutrients in the world – and one most people do not get enough of.
Keep your omega 6 intake in check, eat fatty fish or algae regularly, and choose a high‑quality supplement if needed.
For more on omega 3 and potential health claims, see this overview.