Omega-3 to Omega-6: Why the Ratio Matters More Than the Amount

When it comes to omega-3, most people first think of the question: "Am I getting enough of it?" Dr. med. Michael Greis, a specialist in preventive and nutritional medicine and a scientific advisor at devyne, takes a more nuanced view of the topic. From his perspective, it is not only the absolute amount of omega-3 that is crucial, but above all the ratio between omega-3 and omega-6 fatty acids in the daily diet.

The ideal ratio: as close to 1:1 as possible

From an evolutionary perspective, humans have consumed a diet with an omega-6 to omega-3 ratio of approximately 1:1 over long periods. In today's dietary reality, things are different: due to the high proportion of processed foods, vegetable oils, and industrially produced products, the ratio in most people is significantly shifted in favor of omega-6. Dr. Greis classifies this as one of the central imbalances of modern nutrition, which, in his professional assessment, is worth addressing consciously.

Why the ratio plays a medical role

Omega-3 and omega-6 fatty acids are both essential fatty acids that the body cannot produce itself. They are in a physiological interplay with each other, among other things, in the metabolism of messenger substances that are involved in various regulatory processes in the body. Dr. Greis points out that a ratio shifted in favor of omega-6 is associated with an increased risk of cardiovascular diseases in medical literature.

It is important to properly classify this: an unfavorable omega-6 to omega-3 ratio is a debated risk factor, not a diagnosis and not an automatism. It is a nutritional physiological factor that Dr. Greis considers useful to consciously observe and manage as part of a longevity-oriented, preventive lifestyle – as one building block among many, not as a panacea.

Fish yes – but with a caveat

Fatty fish like salmon are traditionally considered a good source of omega-3. However, Dr. Greis does not recommend fish unreservedly as the preferred way to meet omega-3 requirements. His advice: depending on their origin and rearing, fish can contain residues from the sea or from aquaculture. For him, this is one reason why he also relies on targeted supplementation in his own diet, instead of relying solely on regular fish consumption. He names fish oil or corresponding capsule preparations as the preferred way for targeted omega-3 intake.

Plant-based and other omega-3 sources

In addition to fish, Dr. Greis mentions a number of other foods that can contribute to omega-3 intake:

• Walnuts

• Chia seeds

• Algae oil, especially as a plant-based alternative for DHA and EPA

• Rapeseed oil

Regarding flaxseed oil, Dr. Greis points out that the omega-3 fatty acid (ALA) it contains is only absorbed and utilized to a limited extent by the body via the intestines. From his perspective, flaxseed oil is therefore less suitable as a sole source of omega-3; he considers fish oil or corresponding capsule preparations to be more practical here.

From Dr. Greis's perspective, a varied, consciously composed diet is the first and most important step – targeted supplementation, for example through fish oil capsules, can be a sensible support for people with a conscious lifestyle to additionally address the omega-3 to omega-6 ratio.

Dr. med. Michael Greis is a specialist in preventive and nutritional medicine (DAEM/DGEM) and a scientific advisor at devyne.

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