Omega-3 and Omega-6: The key is balance, not individual consumption
that promote our health. Omega-3 is often praised as an anti-inflammatory, while omega-6 is often labeled as pro-inflammatory. But new studies from Bristol and Queensland show that the truth is much more complex. It's not just about the individual fatty building blocks, but above all about the correct ratio of omega-3 to omega-6, which
Dr. Daisy Crick, a researcher at the Medical Research Council in Bristol, has seriously challenged the common view of omega-3 fats.
This held up even when other factors such as triglycerides or "bad" LDL cholesterol were factored out. This shows that omega-3 is not "good" or "healthy" per se; its effects are more complex.
These findings are based on an impressive database:
What became particularly clear was that an excess of Omega-6 compared to Omega-3 promotes inflammation.
These , but rather a balanced ratio of omega-3 to omega-6. However, Dr. Hannah Jones, co-author of the study, cautions against having all the answers: Inflammation is a complex interplay of numerous factors, and further research is needed.
Nevertheless, : Instead of focusing solely on omega-3 supplements, consumers should pay attention to a – for example, through a balanced diet including fish, nuts, seeds, and a moderate intake of omega-6-rich foods such as certain vegetable oils.
— Lori Shemek, PhD (@LoriShemek) November 29, 2022There are two common omega fats: omega-3 & omega-6. Theyre both essential to health, but balancing the two is even more important. Many generally eat too many foods high in omega-6s and not enough omega-3s = inflammation.
If adequate, omega 3 helps to fight #inflammation. pic.twitter.com/ojsXZAFlWu
Why is this important? Because– from heart attacks to diabetes to autoimmune diseases. An excessively high proportion of omega-6 compared to omega-3 can promote these processes and thus increase the risk of such diseases.
These studies underscore the importance of no longer basing nutritional recommendations solely on individual nutrients, but rather understanding the complex interplay within the body. Ultimately, it's about balance – not just in fat consumption, but also for a healthy life.
Crick, D.C.P., Halligan, S.L., Davey Smith, G., Khandaker, G.M., Jones, H.J. (2025): „The relationship between polyunsaturated fatty acids and inflammation: evidence from cohort and Mendelian randomization analyses“, International Journal of Epidemiology [Open Access]
University of Queensland, „‘Good’ fats and inflammation: more complex than first thought“, 25. Juni 2025
University of Bristol, „‘Good’ fats and inflammation: more complex than first thought“, Pressemitteilung, 24. Juni 2025
