11/24/2025
What you may not know about supplements:
Why Omega-3 Supplements Alone Cannot “Fix” the Omega-6 Problem
(A brief but important clarification for anyone interested in inflammation, wellness, or nutrition science.)
The average modern diet contains 12–25 grams of omega-6 per day.
By contrast, most people consume less than 0.2 grams of EPA/DHA (the usable forms of omega-3).
This creates an omega-6:omega-3 imbalance of 20:1 to 40:1, which strongly contributes to chronic inflammation.
Many supplement companies claim their products will “correct” this.
But mathematically — and physiologically — that isn’t possible.
Even high-quality omega-3 supplements provide 1–3 grams per day.
To match omega-6 intake gram-for-gram, one would need 12–25 grams of omega-3 daily, which is neither safe nor recommended.
Supplements help.
They improve the ratio.
They reduce inflammation.
But they cannot overcome the daily influx of high-omega-6 foods.
Real correction happens when we address both sides:
1. Reduce omega-6 intake slightly
Minimize seed oils, processed snacks, and fried foods
Replace with olive, avocado, macadamia, or coconut oils
2. Increase omega-3 intake realistically
2–4 servings/week of salmon, sardines, mackerel, or herring
Daily micro-sources like chia, flax, walnuts
1,000–2,000 mg/day of EPA+DHA if supplementing
This combined approach consistently produces better anti-inflammatory outcomes than supplementation alone.
In short:
Omega-3 supplements are powerful — but they work best when the diet stops fighting them.
If anyone would like the simple client/student handout I use to teach this concept, I’m happy to share it.
— Dan Morris
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