Balancing Your omega-6 to omega-3 Ratio: What You Need to Know

May 26, 2025

We're Getting Too Much omega-6 and Not Enough omega-3

Omega fatty acids are essential - but the balance between them is what really matters.

Most people today consume far too many omega-6 fatty acids and far too few omega-3s, especially DHA. This imbalance is a major driver of chronic inflammation, which plays a role in many common health issues: arthritis, autoimmune flares, heart disease, mood disorders and more.

What Are omega-6 and omega-3 Fatty Acids?

Omega-6 and omega-3 fats are both essential - your body can't make them, so you need to get them from your diet. But they work very differently in the body:

Omega-6s (like linoleic acid and arachidonic acid) are involved in inflammation, immune activation and clotting. You'll find them in:

Seed oils like sunflower, soybean, safflower, corn and cottonseed oil
Margarine and processed spreads
Chips, crackers, baked goods and processed snacks
Restaurant and takeaway foods (fried in seed oils)

Omega-3s (like DHA, EPA and ALA) help counterbalance inflammation and support your brain, heart, joints and immune system. You'll find them in:

Fatty fish (like salmon, sardines, mackerel)
Algae (the original source of DHA)
Flaxseeds, chia seeds and walnuts (ALA - requires conversion to DHA)

We need both - but not in the relative amounts we're getting today.

How the Modern Diet Skews the Ratio

Our ancestors' diets had an omega-6 to omega-3 ratio of 1:1 to 4:1.

Today, most Western diets sit somewhere around 15:1 to 20:1, or even higher. That means the average person is getting 15 to 20 times more omega-6 than omega-3 - creating a chronic pro-inflammatory environment in the body.

The main culprits?

Ultra-processed food with seed oils high in omega-6
Frequent takeout or fried foods
Snacking habits (chips, crackers, muesli bars)
Even so-called "healthy" products like protein bars, salad dressings and granola often rely on high-omega-6 oils

Unless you're actively increasing omega-3 intake - and especially DHA - it's nearly impossible to restore this balance, or even come close.

Why You Can't Just Cut omega-6 - You Have to Add DHA

Reducing omega-6s (like cutting seed oils) is a good start, but it's not enough.

To shift your omega-6 to omega-3 ratio back towards balance, not only should you cut omega-6s, you need to increase your intake of high-quality omega-3s, especially DHA.

DHA:

Is the most bioavailable and long-lasting omega-3 fatty acid
Is much more effective than ALA (from flax or chia) at reducing inflammation
Helps regulate and control immune and nervous system function
Needs to be consumed at 1 gram or more per day to make a therapeutic difference

SoSwell: Targeted DHA to Restore Your Ratio

SoSwell is designed to help restore balance. It provides:

1 gram of algae-derived DHA per serve (1 scoop) - clean, concentrated and sustainable
No hidden omega-6 oils or pro-inflammatory fillers
Zeaxanthin to support antioxidant protection and skin health

It's a daily formula that helps bring your omega-6 to omega-3 ratio back to where your body functions best.