Omega-3 and omega-6 fatty acids have long been called the “building blocks” of health, but their true role is much broader than commonly thought. A new review published in the journal Foods shows that the right ratio of these fats can lower triglyceride levels, protect the heart and brain, reduce the risk of depression, and slow the development of age-related diseases – from Alzheimer's to cancer.
We used to think that omega-3 and omega-6 were just important ingredients, like flour or sugar. Now we understand that the key is their correct ratio, like in a good cake. If you add too much of one and not enough of the other, the result will not be at all what was expected. It is this balance that helps the body function properly and protect against serious diseases.
Scientists remind us that our bodies cannot synthesize omega-3 and omega-6 on their own, so they must come from food or supplements. It is not only the fact of consumption that is important, but also the balance – it is believed that the optimal ratio of omega-6 to omega-3 for various aspects of health can range from 4:1 to 1:1, although this issue continues to be actively studied. The modern Western diet is usually strongly biased towards omega-6, which can increase inflammatory processes.
It's like playing a seesaw. On the one hand, there is omega-6, which in small doses helps trigger protective reactions (for example, inflammation to fight infections). On the other, there is omega-3, which “calms” these reactions. Ideally, the seesaw should be balanced. But modern products (fast food, sunflower oil, baked goods) contain so much omega-6 that its side greatly outweighs it. Because of this, constant, barely noticeable inflammation occurs in the body, which over the years “erodes” health from the inside.
The authors also highlight the downside: fish oil supplements may contain impurities such as methylmercury or oxidize during storage, reducing their effectiveness. In addition, omega-3 intake can enhance the effects of anticoagulants and antihypertensive drugs, so a doctor's supervision is necessary.
Buying omega-3 supplements is like choosing fresh produce at the market. You wouldn't buy fish that smells strange, would you? The same goes for fish oil: it can “go bad” (oxidize) if stored improperly and become not just useless but also harmful. And impurities are like pesticides you don't know about. Also, if you're already taking medication, adding omega-3s without your doctor's advice is like putting a different type of fuel in your car's engine without knowing if it's safe.
The main conclusion of the study: omega-3 and omega-6 have a noticeable impact on health – from brain function to the level of inflammation in the body. But for them to be beneficial, it is not the number of capsules that is important, but a balanced diet, a competent choice of supplements and clear rules for their regulation on the market.
