Omega-3 vs. Omega-6 Fatty Acids: What’s the Difference?
Nutrition & FitnessDiet & Nutrition

What’s the Difference Between Omega-3 and Omega-6 Fatty Acids?

What’s the Difference Between Omega-3 and Omega-6 Fatty Acids?
Everyday Health
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Published on April 29, 2025
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Note: The U.S. Food and Drug Administration (FDA) does not approve supplements for safety or effectiveness. Talk to a healthcare professional about whether a supplement is the right fit for your individual health, and about any potential drug interactions or safety concerns.

You’ve probably heard that omega-3s are good for you and that omega-6s are … not so great. But is that true? And what does that really tell you about how to approach these fatty acids in your diet? Turns out, both of these essential fats play important roles in the body — but it’s a little more complicated than you may have seen on TikTok.

Omega-3 fatty acids are well known for their health benefits.

 “For starters, omega-3s are considered anti-inflammatory,” says Kathy Levin, RDN, CDCES, a diplomate of the American College of Lifestyle Medicine and the owner of Nutritiously Simple, in Springfield, Illinois.

Omega-6 fatty acids, on the other hand, have a reputation for being inflammatory. “Modern diets tend to lead to inflammation, chronic disease, and metabolic issues,” says Sean Bourke, MD, the founder and chief medical officer at Jumpstart MD, based in Burlingame, California.

“They are also typically high in omega-6s and low in omega-3s,” he points out.

So, how do you strike the right balance between these two essential fatty acids? And what foods should you be eating more (or less) of? Here’s everything you need to know according to experts and research to make the best choices for your health.

What Are Omega-3 Fatty Acids?

Omega-3s are essential polyunsaturated fatty acids that the body can’t make on its own. The three main fatty acids are eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). You need to get them in your diet or through supplements. ALA is found mainly in plant oils such as flaxseed, soybean, and canola oils. DHA and EPA are found in fish and other seafood.

Omega-3s are renowned for their anti-inflammatory benefits, and they play a crucial role in brain and heart health.

 Some studies suggest they may even have metabolic benefits, helping to reduce belly fat.

Common Sources of Omega-3s

Fatty fish are excellent sources of these essential fats — the American Heart Association recommends you eat them twice a week.

 But plant-based options can also contribute to your intake.

Here are some of the best food sources of omega-3s:

  • Fatty fish (salmon, sardines, mackerel, trout)
  • Flaxseed
  • Chia seeds
  • Walnuts
  • Algal oil (for a plant-based source of DHA and EPA)

What Are Omega-6 Fatty Acids?

Omega-6 fatty acids are another essential type of polyunsaturated fat. They provide the body with energy and play a role in growth and development. For example, they’re important parts of cell membrane phospholipids, and thus influence cell function. Common types of omega-6s include linoleic acid (LA), gamma-linolenic acid (GLA), and arachidonic acid (AA). LA, the most prevalent omega-6 in the diet, is found in vegetable oils like soybean, corn, and sunflower oil and can be converted into other omega-6 fats. GLA, found in less common foods like borage oil, may have anti-inflammatory effects. AA is found in animal products like meat and eggs.

Common Sources of Omega-6s

Omega-6 fatty acids are abundant in many everyday foods, especially in processed and fried foods. While some amount of these fatty acids is essential, too much can lead to an imbalance that may promote inflammation.

Here are some of the most common dietary sources of omega-6s.


  • Vegetable oils (soybean, corn, sunflower, safflower)
  • Chicken
  • Nuts and seeds
Because 57 percent of calories in the typical American diet come from processed foods, and processed foods tend to be rich in omega-6s, it’s reasonable for most people to assume that the overabundance of omega-6s is coming from processed foods and not the canola oil used in home kitchens.

What’s the Difference Between Omega-3 and Omega-6?

Both omega-3 and omega-6 are polyunsaturated fats that aren’t found in the body. They need to come from dietary sources. Many foods contain both omega-3s and omega-6s, so there is some overlap. But, in general, food sources will be richer in one or the other. An omega-3-rich food such as salmon will have a different impact on the body’s inflammation response than an omega-6-rich bag of chips.

Omega-3s Are Anti-Inflammatory

Research consistently highlights the anti-inflammatory benefits of omega-3 fatty acids. Omega-3s influence the production of molecules called eicosanoids. These are signaling molecules involved in inflammation. Omega-3s have been shown to promote the production of anti-inflammatory eicosanoids and reduce proinflammatory ones.

Why does this matter? Chronic systemic inflammation (CSI) is a significant driver of various diseases. Elevated inflammation contributes to heart disease, diabetes, cancer, arthritis, and bowel diseases like Crohn's disease and ulcerative colitis.

 So, getting enough omega-3s can help lower your inflammation and risk of diseases driven by inflammation.

Are Omega-6s Inflammatory?

“Omega-6s are infamous for promoting inflammation, but it appears the truth about omega-6s isn't this simple,” says Caylee Clay, RDN, the Brooklyn, New York–based author of Gain Control Over Your Psoriasis. “Omega-6s got their bad reputation because a common omega-6 fatty acid, linolenic acid, can be converted in the body to arachidonic acid, which is a building block for inflammation.”

And some research backs this theory up. For example, one study found a positive correlation between omega-6 fatty acids and inflammation in people with rheumatoid arthritis.

The research, however, is mixed. Clay notes that, according to an American Heart Association science advisory, eating more omega-6s did not increase inflammation.

 “In fact, eating more omega-6 reduced or had no effect on inflammation, plus rates of heart disease went down,” says Clay.

It may be that it’s not omega-6s that contribute to inflammation, but a balance between omega-6s and omega-3s. “Historically, the ratio of omega-6 to omega-3 in our diet was around 4:1 or less,” explains Levin. “But modern diets tend to be closer to 20:1 in favor of omega-6s, which may contribute to chronic inflammation.”

Why Your Ratio of Omega-3 to Omega-6 Matters

Maintaining a healthy ratio of omega-6 to omega-3 fatty acids may play a role in keeping inflammation in check, especially for people with health conditions in which inflammation plays a role.

 Reducing omega-6s may help you achieve a better balance.

“This doesn’t mean eliminating omega-6s entirely — they’re essential, too — but reducing the excess may lower inflammation and support overall health,” says Dr. Bourke. “Most people are getting far too much omega-6, especially from processed foods.”

In other words, eating fewer processed and restaurant foods and more whole foods, in general, will help you start going in the right direction, Levin suggests.

While the exact role of omega-6s may still be up for debate, it’s clear that processed foods do increase inflammation.

Practical Tips to Strike a Better Balance

Experts say most people can improve their omega-3 to omega-6 ratio with a few simple dietary shifts. Here are some practical ways to rebalance your intake and reduce inflammation.

Eat More Omega-3-Rich Foods

“The best way to boost omega-3 intake is to eat fatty fish like salmon, mackerel, and sardines at least twice a week,” says Bourke. For plant-based eaters, Levin recommends flaxseed, chia seeds, walnuts, and hemp seeds. “If you don’t eat fish, algal oil is a great plant-based source of DHA and EPA,” Levin adds.

Cut Back on Processed and Fried Foods

“One of the biggest drivers of excessive omega-6 intake is processed and fried foods,” says Levin. Reducing consumption of packaged snacks, fast food, and commercially fried foods can help restore a better omega-3 to omega-6 ratio.

Be Mindful of Omega-3 Supplements

If you don’t regularly consume fatty fish, you may want to consider an omega-3 supplement. Levin suggests looking for an omega-3 only supplement (not a combined omega-3-6-9 supplement) with at least 500 milligrams of combined EPA and DHA. But she cautions, “Always check with your doctor before starting a supplement.” Keep in mind that supplements aren’t regulated by the FDA the same way medications are, so it’s important to choose reputable brands, read labels carefully, and watch for third-party testing.

Watch Condiments

“It’s not just about cutting fried foods,” says Levin. “A lot of salad dressings, mayonnaise, and dips are packed with omega-6-rich oils.” Check ingredient labels to avoid hidden sources of excess omega-6s, such as soybean oil, corn oil, sunflower oil, safflower oil, cottonseed oil, and grapeseed oil. These oils are very common in packaged snacks, baked goods, salad dressings, and fast food.

The Takeaway

  • Omega-3s have strong anti-inflammatory benefits, while omega-6s can contribute to inflammation if consumed in excess.
  • Examples of omega-3s are fatty fish, nuts, and seeds, while examples of omega-6s are vegetable oils and chicken as well as nuts and seeds.
  • The right balance of these nutrients, obtained through whole foods and mindful dietary choices, can help optimize your overall health.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
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  16. Harris WS et al. Omega-6 Fatty Acids and Risk for Cardiovascular Disease: A Science Advisory From the American Heart Association Nutrition Subcommittee of the Council on Nutrition, Physical Activity, and Metabolism; Council on Cardiovascular Nursing; and Council on Epidemiology and Prevention. Circulation. January 26, 2009.
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Kayli Anderson, RDN

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Kayli Anderson has over a decade of experience in nutrition, culinary education, and lifestyle medicine. She believes that eating well should be simple, pleasurable, and sustainable. Anderson has worked with clients from all walks of life, but she currently specializes in nutrition therapy and lifestyle medicine for women. She’s the founder of PlantBasedMavens.com, a hub for women to get evidence-based, practical, and woman-centered guidance on nutrition and cooking, hormone health, fertility, pregnancy, movement, mental well-being, nontoxic living, and more.

Anderson is board-certified in lifestyle medicine and serves as lead faculty of the American College of Lifestyle Medicine’s (ACLM) "Food as Medicine" course. She is past chair of the ACLM's registered dietitian member interest group, secretary of the women's health member interest group, and nutrition faculty for many of ACLM's other course offerings. She is the coauthor of the Plant-Based Nutrition Quick Start Guide and works with many of the leading organizations in nutrition and lifestyle medicine to develop nutrition content, recipes, and educational programs.

Anderson frequently speaks on the topics of women’s health and plant-based nutrition and has coauthored two lifestyle medicine textbooks, including the first one on women’s health, Improving Women's Health Across the Lifespan.

She received a master's degree in nutrition and physical performance and is certified as an exercise physiologist and intuitive eating counselor. She's a student of herbal medicine and women's integrative and functional medicine. She lives with her husband in the Colorado Rocky Mountains, where you’ll find her out on a trail or in her garden.

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Joy Manning is a health writer and former nutrition editor for Prevention magazine. Her writing has appeared in Men’s Health, EatingWell, and Shape, and on WebMD, among others, and has garnered a James Beard Journalism Award nomination. She’s also the author of the books Is Our Food Killing Us? and Stuff Every Cook Should Know. 

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