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can I balance Omega 6 fats by adding more omega 3?

Commented on February 26, 2014
Created February 24, 2014 at 2:15 PM

So, I've been eating more nuts and seeds than usual and don't want my skin to react...should I up my omega 3s to counteract it? I'm going to immediately stop eating so many. I just hadn't eaten them in so long and went crazy! I was just wondering though if adding more of one would balance the other.

Is it possible too have too much omega 3 compared to 6? Also, how come some people can eat jars of nut butters and never eat fish or omega 3s and not have a skin or body reaction whereas some people really need those omega 3s to keep them healthy?

8b9c2dcd3dfc929a0428d3d6dac4918e

(70)

on February 26, 2014
at 02:19 AM

I recall the same study. But it had a peak volume of o-6, and the fish eaters were eating a buttload of fish. So I think the answer is likely "to a point", IMO, although that isn't well studied.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on February 26, 2014
at 02:12 AM

I seem to recall seeing a study (not an intervention) but one that looked at tissue PUFAs and ratio versus total PUFA in the diet. The more omega-3 grams in the diet, the higher the ratio between omega-6/3 could be without affecting tissue concentrations. Might have been in the Inuit, so not very applicable to general populations.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on February 26, 2014
at 02:11 AM

50 mg day? Maybe 50 mg per gram of fat consumed?

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on February 26, 2014
at 02:05 AM

a quarter pounder has about 250 mg of omega 6. So it's already 5 times what you suggest is a good maximal intake of O6.....

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on February 26, 2014
at 02:02 AM

there's about 100g of omega 6 fat in 4oz of beef. my your logic, a quarter ponder has about 2000 times too much O6...

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3 Answers

0
3491e51730101b18724dc57c86601173

(8395)

on February 26, 2014
at 01:52 AM

I asked this question of a cardiologist who was doing one of the Paleo podcasts. He was talking about the fact that in ancestral times the daily intake of O3 to O6 was about equal, and the intake of O6 was about 50 mg. So the question I asked point blank was that since so many people are now recommending 1200 mg of combined DHA/EPA fish oil per day, should we then raise our O6 ingestion to match it? The answer was NO. He was not recommending such high intake of EITHER. Sorry, I can't recall who it was, unfortunately.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on February 26, 2014
at 02:11 AM

50 mg day? Maybe 50 mg per gram of fat consumed?

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on February 26, 2014
at 02:02 AM

there's about 100g of omega 6 fat in 4oz of beef. my your logic, a quarter ponder has about 2000 times too much O6...

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on February 26, 2014
at 02:05 AM

a quarter pounder has about 250 mg of omega 6. So it's already 5 times what you suggest is a good maximal intake of O6.....

0
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on February 26, 2014
at 01:18 AM

This is a great question, and one that does not have an answer (as far as I know). The essence of the question is, Which matters more, the magnitude of O6 intake or the ratio of O6:O3?

My guess is that the ratio is not as important as the magnitude. The benefits of having a 3:1 or 2:1 is reducing the O6 intake and upping O3 to a decent amount. Whereas if you got to teh perfect ratio by increasing your O3 consumption without reducing O6 (assuming you were consuming too many O6 to begin with as per SAD), it would not be as protective.

But it's really just a hunch -- I have not seen a proper study taht compared the two groups.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on February 26, 2014
at 02:12 AM

I seem to recall seeing a study (not an intervention) but one that looked at tissue PUFAs and ratio versus total PUFA in the diet. The more omega-3 grams in the diet, the higher the ratio between omega-6/3 could be without affecting tissue concentrations. Might have been in the Inuit, so not very applicable to general populations.

0
3966119f28897cda79dc77838198cec7

(0)

on February 26, 2014
at 01:09 AM

If you are talking about eating a lot of seeds for just a few days, no worries. But, to give you a more general answer, yes eating more omega-3's can balance out omega-6's. Here's the deal... omega 6 oils are inflammatory and omega 3's are anti-inflammatory. If you consistently eat way too much omega 6, you will have on-going systemic inflation. You won't notice it for years but eventually it causes health problems. Cut back on corn oil, canola oil, etc. and eat more coconut & olive oil. Only cook with coconut oil because the heat will not damage coconut oil.

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