Omega-3 vs. Omega-6: The Fat Imbalance Fueling Inflammation, Weight Gain, and Fatigue

What Most People Get Wrong About “Healthy” Fats

There’s a hidden problem in most people’s diets that fuels chronic inflammation, weight gain, fatigue, and even brain fog — and it’s not just about eating too much.

It’s about the type of fat you’re eating.

Specifically, the balance between omega-3 and omega-6 fatty acids.

Let’s break this down in plain terms.

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

Both omega-3 and omega-6 fats are essential fatty acids — your body can’t make them on its own, so you must get them from food.

They both play key roles:

• Omega-3s (EPA and DHA) are anti-inflammatory. They support your brain, heart, metabolism, and immune system.
  
  
• Omega-6s support skin, blood clotting, and immune response — but when consumed in excess, they become pro-inflammatory.
  
  

Here’s the issue: our modern diets are packed with omega-6s and deficient in omega-3s. Most people eat a 15:1 or even 20:1 ratio, when our bodies are designed to function closer to a 2:1 or even 1:1 ratio.

How Too Much Omega-6 Drives Chronic Inflammation

Omega-6 fats (from oils like soybean, corn, and sunflower) are converted into arachidonic acid and stored in your cell membranes.

When your body is stressed or injured, that arachidonic acid is used to make inflammatory molecules like:

• Prostaglandins (trigger pain and fever)
  
  
• Leukotrienes (activate immune cells)
  
  
• Thromboxanes (promote blood clotting)
  
  

That’s helpful short term — but when omega-6s are flooding your system daily, this inflammation never turns off.

This creates:

• Low-grade chronic inflammation
  
  
• Insulin resistance
  
  
• Weight gain and fat cell dysfunction
  
  
• Oxidative stress and mitochondrial damage
  
  
• Higher risk of heart disease, autoimmune issues, and cognitive decline
  
  

What Omega-3s Do Instead

Omega-3s — found in fatty fish like salmon and sardines — are used to make Specialized Pro-Resolving Mediators (SPMs) like:

• Resolvins
  
  
• Protectins
  
  
• Maresins
  
  

These molecules resolve inflammation and promote healing. They help:

• Calm the immune system
  
  
• Clear out inflammatory debris
  
  
• Support tissue repair
  
  
• Improve brain, heart, and mitochondrial health
  
  

DHA, in particular, is essential for brain function, mood, and protecting against neurodegeneration.

Why Flax Seeds and Chia Aren’t Enough

Plant foods like flax, chia, and walnuts contain ALA, a precursor to EPA and DHA. But the conversion process is inefficient:

• Only 5–10% of ALA becomes EPA
  
  
• Less than 1% becomes DHA
  
  

And that’s under ideal conditions — which most people don’t have.

If you’re plant-based, consider an algae-based EPA/DHA supplement to meet your body’s needs.

How Much Omega-3 Do You Need?

For therapeutic benefit, many people need 2–3 grams of EPA + DHA per day.

To get that through food alone, you’d need:

• ~1 lb of mackerel per week
  
  
• ~2–2.5 lbs of wild salmon or sardines per week
  (That’s 3–4 servings of fatty fish weekly.)
  
  

If that’s not realistic, supplementing with a high-quality fish oil or algae-based EPA/DHA is a great option. Look for at least 1000 mg of EPA + DHA per dose, and choose brands that are third-party tested.

5 Simple Steps to Rebalance Your Omega Fats

Here’s what you can start doing right now:

1. Ditch Industrial Seed Oils

Eliminate soybean, corn, canola, sunflower, and safflower oils. Check ingredient labels on packaged foods, salad dressings, sauces, and chips.

2. Eat More Fatty Fish

Aim for wild-caught salmon, sardines, mackerel, or anchovies at least 2–3 times a week.

3. Supplement If Needed

A good omega-3 supplement ensures consistent daily intake, especially if you’re not eating enough fish. (Use code: 104567 to create an account and order)

4. Cut Processed Foods

Most processed snacks and baked goods are loaded with omega-6-heavy oils.

5. Test Your Omega-3 Levels

Ask your doctor for an Omega-3 Index test (or order one here) to see where you stand and how you’re improving over time. (Use code: 104567 to create an account and order)

Final Thoughts

The imbalance between omega-6 and omega-3 fats isn’t just a nutrition detail — it’s a core driver of inflammation, metabolic dysfunction, and weight struggles.

But it’s fixable.

Every bite is a chance to either build inflammation or resolve it. By choosing fats that support healing — not harm — you’re taking a powerful step toward better energy, metabolism, and long-term health.

Ready to Take the Next Step?

Inside Lifestyle School, I help women use real food, fasting, and personalized strategies to lower insulin, reduce inflammation, and lose body fat for good — no macro counting or food guilt required.

➡️ Want to go deeper? Click here to listen to the full podcast episode on Spotify or Apple Podcasts