Ratio of Omega-6 to Omega-3 might change your wellbeing

Jack’s Podcast on Slowing Aging

Briefing Document: The Importance of the Omega-6 to Omega-3 Fatty Acid Ratio for Health

Date: October 26, 2023

Prepared for: Interested Parties

Subject: Review of Sources on the Omega-6 to Omega-3 Fatty Acid Ratio and its Impact on Human and Animal Health

This briefing document summarizes the key themes and important ideas presented in the provided sources regarding the balance of omega-6 and omega-3 fatty acids in diet and its implications for health.

I. Main Themes:

• Imbalanced Ratios in Western Diets: A central theme across all sources is the prevalence of high omega-6 to omega-3 ratios in modern Western diets, largely due to the increased consumption of vegetable oils rich in omega-6 fatty acids (corn, sunflower, soybean, cottonseed) and the feeding of grains (high in omega-6) to livestock.
• Adverse Health Consequences of High Ratios: An elevated omega-6/omega-3 ratio is consistently linked to an increased risk of various chronic diseases, including cardiovascular disease, cancer, inflammatory and autoimmune conditions, obesity, and increased mortality.
• Evolutionary Perspective on Balanced Ratios: Dr. Artemis Simopoulos emphasizes that throughout human evolution, the intake of omega-6 and omega-3 fatty acids was relatively equal, suggesting a physiological requirement for this balance.
• Mechanisms of Action: The imbalance primarily exerts its negative effects through promoting inflammation (omega-6 being pro-inflammatory, omega-3 being anti-inflammatory) and altering gene expression.
• Dietary Interventions to Improve Ratios: The sources highlight the potential of dietary modifications, both in human diets (increasing omega-3 intake, using healthier oils) and in animal feed (omega-3 enriched diets for laying hens), to improve the omega-6/omega-3 ratio.
• Importance of Dietary Sources Beyond Fish: While fish is a well-known source of omega-3s, the sources also point to terrestrial sources like green leafy vegetables (ALA) and omega-3 enriched eggs as important contributors.
• The Role of Processed Foods: Ultra-processed foods, often containing high levels of omega-6 oils, are identified as significant contributors to imbalanced ratios and associated negative health outcomes, including increased appetite and weight gain.

II. Most Important Ideas and Facts:

A. Human Health Implications (Based on "Untitled document" and Dr. Simopoulos Interview):

• Historical Balance: Dr. Simopoulos states, "throughout evolution the amount of fatty acids of the omega-6 family and the amounts of fatty acids of the omega-3 family they were obtained from the food that people ate in practically equal amounts." She argues that a ratio of around 1:1 or at most 2:1 is ideal.
• Pro-inflammatory Nature of High Omega-6: "it is important to know right the ratio the omega-6 fatty acids are pro-inflammatory and they we know that all chronic diseases such as obesity diabetes heart disease cancer arthritis at the base they have a lot of inflammation they're inflammatory diseases and the high amounts of omega-6 fatty acids that are in our diets today they increase the risk for the development of these diseases."
• Link to Chronic Diseases: The "Untitled document" explicitly links high omega-6/omega-3 ratios to:
• Cardiovascular Disease: "A high omega-6/omega-3 ratio promotes cardiovascular disease pathogenesis. Lower ratios, such as 4/1, have been associated with a significant decrease in total mortality from cardiovascular diseases."
• Cancer: "Elevated omega-6/omega-3 ratios are linked to increased cancer risk. Lower ratios have been shown to reduce rectal cell proliferation in colorectal cancer and decrease breast cancer risk."
• Inflammatory and Autoimmune Diseases: "High omega-6/omega-3 ratios can exacerbate inflammatory and autoimmune conditions. Ratios of 2-3/1 have been found to suppress inflammation in rheumatoid arthritis, while higher ratios can have adverse effects."
• Obesity: "An increased omega-6/omega-3 ratio is associated with a higher risk of obesity. This imbalance affects adipogenesis and systemic inflammation, contributing to weight gain." Dr. Simopoulos also highlights a recent NIH study showing that an ultra-processed diet with a high omega-6/omega-3 ratio (11.something) led to increased calorie intake and weight gain due to the effect of omega-6 on endocannabinoid production, which stimulates appetite.
• Mortality: "Higher omega-6/omega-3 ratios are associated with increased all-cause, cancer, and cardiovascular mortality."
• Mechanisms: The sources emphasize that omega-3s have anti-inflammatory effects, while omega-6s do not, contributing to increased inflammation with high ratios. Both also influence gene expression.
• Dietary Shifts Post-WWII: Dr. Simopoulos explains the dramatic increase in omega-6 intake due to the introduction of inexpensive vegetable oils (corn, sunflower, soybean, cottonseed) after World War II and the change in animal feed to grain-based diets.
• The Cretan Diet: The diet of Crete, characterized by a balanced omega-6/omega-3 ratio (around 1:1 or 2:1) due to high olive oil use, consumption of small fish, wild plants, and naturally fed animal products, is presented as a model for health.
• Omega-3 Sources: Dr. Simopoulos points out that omega-3s can be obtained not only from oily fish (EPA and DHA) but also from plant sources (ALA in green leafy vegetables) and animals that consume them (e.g., omega-3 rich eggs from free-ranging chickens). Algal oil is mentioned as a vegan source of EPA and DHA.
• Supplementation: Dr. Simopoulos suggests that supplementation with 4 grams of EPA and DHA per day can be beneficial, especially for individuals with inflammatory conditions or a history of heart disease, to help balance the ratio and reduce inflammation. Maintaining a balanced ratio may require ongoing supplementation, especially for those who cannot consistently maintain an ideal diet. Concerns about rancidity in supplements can be mitigated by choosing reputable brands and ensuring capsules are clear.
• Omega-3s and Blood Thinning: Dr. Simopoulos clarifies that omega-3s do not necessarily increase bleeding time in healthy individuals but can help bring it within a normal range, counteracting the pro-thrombotic effects of high omega-6. Individuals on anticoagulants should be monitored by their physician.
• Testing the Ratio: The omega-6/omega-3 ratio can be measured through blood tests, either by assessing red cell membrane phospholipids (reflecting longer-term intake) or plasma fatty acids (more immediate changes). Measuring all fatty acids to calculate the ratio is recommended over just the omega-3 index for a comprehensive understanding.
• Genetic Variations: While most people benefit from omega-3s, Dr. Simopoulos mentions that a small percentage of individuals with genetic variations in receptors may not respond as expected.

B. Omega-6/Omega-3 Ratio in Chicken Eggs (Based on research excerpts):

• Grain-Fed Hens Produce Eggs with Higher Ratios: "Grain-fed laying hens typically produce eggs with a higher omega-6 to omega-3 ratio due to the natural fatty acid composition of grains." Grains are higher in linoleic acid (omega-6) and lower in alpha-linolenic acid (omega-3).
• Dietary Enrichment Reduces the Ratio: Feeding hens diets enriched with omega-3 sources like alpha-linolenic acid (ALA), algal oils (DHA), grass-fed beef suet and liver, and flaxseed/flax oil significantly increases omega-3 content in eggs and reduces the omega-6/omega-3 ratio. For example, increasing dietary ALA from 0.3% to 6% reduced the ratio in eggs from 7.17 to 1.29.
• Alternative Omega-3 Sources are Effective: Algal oils can effectively increase DHA content in eggs without negatively impacting production or quality.
• Lower Ratios May Benefit Hen Health: Lower omega-6/omega-3 ratios in hen diets (e.g., 5.5:1) can improve omega-3 enrichment and boost the immune response of hens.
• Omega-3 Enriched Eggs for Human Health: Modifying hen diets offers a way to produce eggs with a more balanced omega-6/omega-3 profile, providing potential health benefits for consumers. Dr. Simopoulos cites the example of naturally foraging chickens in Crete producing eggs with a 1:1 ratio, compared to the standard USDA egg with a 20:1 ratio.

III. Conclusion:

The overwhelming evidence from these sources underscores the critical importance of maintaining a balanced omega-6 to omega-3 fatty acid ratio for optimal health. The modern Western diet, characterized by high omega-6 intake, contributes to chronic inflammation and increases the risk of numerous chronic diseases. Dietary interventions, including increasing omega-3 consumption through fish, plant sources, and enriched foods like eggs, and reducing the intake of omega-6 rich vegetable oils and processed foods, are crucial for mitigating these risks. Dr. Simopoulos' extensive work provides a strong foundation for understanding this crucial nutritional balance and highlights the potential benefits of achieving a ratio closer to that of our evolutionary past. Testing individual omega-6/omega-3 ratios can provide valuable insights for personalized dietary and supplementation strategies.