The right balance of omega 3 & 6

The right balance of omega 3 & 6

While omega-3 and omega-6 are essential fatty acids and must be obtained in the diet, ensuring you have the right balance of both is important. To find out how to make sure you’re getting the right balance of omega-3 to omega-6, read more.

Omega-3s and omega-6s are both considered essential fatty acids. This means the body can’t make them so they must be obtained in 8the diet.

Omega-3 fatty acids are found in high quantities in fish, in particular fatty fish like salmon and cod, flaxseeds, olive oil and nuts such as walnuts. Foods which commonly don’t feature in large amounts in the average diet.

Omega-6 on the other hand can be found in popular foods in the modern western diet including dairy, eggs, vegetable oil, fast food items such fried foods, as well as meats such as chicken, pork and beef and many baked items such as muffins, cookies and bread.

While both omegas are important in the diet, it is also important to ensure they remain in balance.

Frequently the balance of omega-6 and omega-3s is discussed as a ratio. While our ancestors are said to have had an omega-6 to omega-3 ratio of close to 1:1, the current ratio is said to be much closer to 16:1.

The excessive and readily available amount of omega-6 in the Western diet is said to be the reason, and while omega-6 is essential in the diet, it is not required in the quantities in which we generally consume it, or at the expense of other important omegas, including Omega-3.

Higher amounts of omega-6 have been linked to inflammation in the body, where an improvement in the amount of omega-3 is said to have an anti-inflammatory effect[1].

Having the right balance of omega-6 to omega-3 is said to manage levels of inflammation in the body, an important factor for general health and wellbeing.

Ideally, the omega-6 to omega-3 ratio in the diet should be closer to around 4:1.

To make this happen, it requires limiting foods high in omega-6 and increasing foods high in omega-3.

Ideally, eating fatty fish at least once or twice a week is recommended. For vegan diets, this means ensuring you include frequent amounts of omega-3 sources from plant foods including flaxseeds and walnuts.

Omega-3 can also be obtained in supplemental form, like in the Herb of Gold Triple Strength Omega-3. This product is a high-strength fish oil supplement rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the fatty acids responsible for the health effects of Omega-3 from fish.

Containing 540mg of EPA and 360mg of DHA, this product is beneficial for helping to prevent a dietary omega-3 essential fatty acid deficiency. Triple Strength Omega-3 also does so much more, supporting eye and skin health, maintaining healthy blood circulation and cardiovascular system function, as well as supporting brain, muscle and nervous system function.

Herbs of Gold Triple Strength Omega-3 can also be used to support healthy foetal development. As well as healthy growth and development and eye health in breast fed healthy infants.

Triple Strength Omega-3 can be beneficial in relieving inflammation and helping to maintain healthy joint cartilage, while supporting cognitive function, memory recall and emotional balance.


[1] DiNicolantonio, J. J., & O'Keefe, J. H. (2018). Importance of maintaining a low omega-6/omega-3 ratio for reducing inflammation. Open Heart5(2).

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