Health and Fitness Tips

Health and Fitness Tips -Can you overdo it with omega-3 fats?


Let's consider whether it's possible to get too much omega-3 fat. We've all heard that we all need to eat more omega-3 fat in order to increase the ratio of omega-3 to omega-6 fat in our diet. But can you go too far?



Many people have come to think of omega-6 fats as "bad" fats when, in reality, both omega-3 and omega-6 fats are essential to good health--playing different but complementary roles in supporting the immune system, cellular functions, and growth. The two work best when there is a relative balance between them.



Many consider the ideal ratio of omega-6 to omega-3 to be 1:1. But the average American diet has a ratio of 20:1. (That's twenty times as much omega-6 as omega-3.) This huge imbalance causes problems--in this case, mostly in the form of excessive systemic inflammation.



But if the imbalance were in the other direction, 20 times as much omega-3 as omega-6, we'd be likely to see different problems, such as immune insufficiency or cognitive problems.
While it's theoretically possible to get too much omega-3 (or enough omega-3 to create a significant imbalance), it's not likely. You'd have to eat a diet composed almost entirely of fish, seaweed, and flax.



Consuming excessive amounts of fish oil supplements, and severely restricting your intake of grains and vegetable oils could also hypothetically create an imbalance. But, obviously, neither of these are dietary approaches that any nutritionist would recommmend.


If your omega-3 intake is more than twice your omega-6 intake, you might want to back off the fish oil and be sure your diet is otherwise balanced, including a variety of fruits, vegetables, protein foods and whole grains.