How much effort do you put into Omega 3 to 6 ratios?

Answered on August 19, 2014
Created December 18, 2012 at 7:50 AM

How much effort do you put into balancing the right dietary omega 3 to 6 ratio for yourself?

Do you think about it like carb to fat to protein ratios? Food groups? Or just not at all?

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9 Answers


on December 18, 2012
at 09:55 AM

I don't think about it much either, i've stopped eating nuts just out of boredom really, i eat pastured eggs & eat 90% grass fed meat which is mostly lamb & beef, i eat mostly oily fish & I cook with ghee & lard. I'm sure i'm not too far off target if any. As for macronutrients, when i first discovered primal/paleo i counted carbs in grams, never ratios, these days i just eat...it's not for lack of caring, it's more to do with having more knowledge regarding my diet & what my body does well on. I did have an issue (or what i thought was an issue) with my caloric intake, i didn't think i was getting enough, the people in this community were a great help & i realized i was worrying about nothing.



on December 18, 2012
at 06:50 PM

I kept careful track for a while, but I was never too far off the mark from 1:1 once I established my staples, so now I don't count anymore.

Medium avatar


on December 18, 2012
at 08:33 AM

I do think about it. Curse you PaleoHacks for burning that ratio into my mind.

I usually plan out my meals ahead of time so if I plan to eat seafood that day (which is maybe twice a week), I won't take an omega-3 supplement. On other days, I do take at least 1000 mg. I don't know what my average ratios are from day to day but I don't stress out about it.


on December 18, 2012
at 08:05 PM

I don't count either (I'm new to paleo and still figuring it out,) but I do add a tablespoon of chia seeds to my water bottle every day and drink it in the afternoon. They are full of omega-3s and said to stabilize blood sugar. I find this helps me eat fewer nuts and dairy, and not have to spend quite so much on fish, which can get really pricey for my budget.

Chia seeds are a little weird to get used to in texture at first, but pretty much tasteless and make me feel full and calm. Trader Joe's has a pretty good deal on them. I highly recommend looking them up.



on December 18, 2012
at 02:55 PM

None. I do source almost all my meat from local farms that raise pastured animals. As to the other ratios I just eat a lot of fatty meat and eggs, seafood, nuts and seeds with a little starch or fruit(1-10 servings/week). Sushi once a week too ;). Let the chips fall where they may.

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on December 18, 2012
at 02:44 PM

I think about this ratio a lot, and I'm working to replace more poultry in my diet with salmon, sardines, and other seafood. I struggle a bit with this because it's easier, especially on my budget, to cook up large portions of poultry to have ready for the week.

I've stopped eating nut butters on a regular basis and snack on whole nuts infrequently.


on December 18, 2012
at 08:54 AM

I eat wild-caught salmon about twice a week but otherwise I don't stress out too much about it. I have a hunch that Omega 6 from animal products is way less of a problem than Omega 6 from rancid vegetable oils. Anyone know the omega ratio for squirrels, rabbits, etc.? It's probably awful, but I imagine our ancestors did just fine on them.



on December 18, 2012
at 08:48 AM

I do limit my intake of nuts, i really only consume hazelnuts a couple times; do not use nut butters and or nut flours for baking. I eat fresh atlantic mackerel, sardines, mussels, octapus or cod fish in 2-5 meals a week which is plenty considering that i do random fasts of 18-20 hours and end up eating 7-9 weekly meals(huge ass ones).

Also take some krill oil capsules, not fish oil. At the end of the week my ratio fallas in the 2:1, favoring Omega 6 which i really find spot on.


on December 18, 2012
at 08:23 AM

I personally don't focus much attention on it. I just try to limit my consumption of nuts and eat more fish and organic eggs.

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