In the typical Western diet, the ratio between omega-6 and omega-3 can be as high as 15:1 or even 25:1, which is considered too high and may negatively impact health.
The goal is to increase omega-3 intake and reduce excessive omega-6 to achieve a more balanced ratio, ideally around 3:1.
However, modern nutrition guidelines no longer recommend fixed omega-6 to omega-3 ratios in the diet.
The current Nordic Nutrition Recommendations (NNR 2023) and earlier evaluations by EFSA and WHO/FAO instead focus on absolute intake levels of individual fatty acids, because research has shown that dietary ratios alone are not a reliable predictor of the fatty-acid composition in the body.
For example, current recommendations emphasize:
- Linoleic acid (omega-6): about 4–9% of energy intake
- Alpha-linolenic acid (omega-3): ≥1% of energy intake
- EPA + DHA (marine omega-3): ≥250 mg per day
Because dietary ratios do not necessarily reflect the fatty-acid balance in the body, some researchers study blood biomarkers that directly measure fatty acids circulating in the body.
These biomarkers can provide insight into the relative levels of omega-6 and omega-3 fatty acids actually available for biological processes.
If you want to know your personal ratio, a blood test (like the Balance Test) can help you measure and track your progress.