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Omega-3 and Omega-6 Fatty Acids: What is the Difference?

28 de outubro de 2025

2 min de leitura

For many years, fats were considered to be extremely harmful. Only recently have they been rehabilitated and divided into harmful and useful. The latter include omega-3 and omega-6 fatty acids. Why are they not just useful but necessary, and how do they differ from each other?

Pontos principais

For many years, fats were considered to be extremely harmful.
Similar, but not the same
Omega-3: protect the heart

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Autor do artigo

Dra. Mary

Cardiologista

Similar, but not the same

Omega-3 and omega-6 fatty acids belong to polyunsaturated fats, which our body cannot synthesize, so they must be obtained from food. These substances play an important role in maintaining the functioning of various body systems, including the cardiovascular, nervous, and immune systems. Despite the similar name and chemical structure, omega-3 and omega-6 perform different bodily functions and have unique health benefits.

Omega-3: protect the heart

Omega-3s are divided into three main types: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). If you have ever purchased omega-3 supplements, you've probably seen these names in the lineup.

The main sources of omega-3 are fish (especially fatty fish), seafood and seaweed, cod liver, cold-pressed vegetable oils, flax, avocados, chia seeds, walnuts, and almonds. Omega-3 fatty acids are necessary in a diet as they do the following:

Reduce triglyceride levels, reduce the risk of heart attacks, normalize blood pressure
Have anti-inflammatory properties
Support the immune system

In addition to these benefits, DHA is a key component of brain cell membranes, responsible for cognitive function, memory, and concentration, and essential for eye health, especially retinal health.

Omega-6: energy and cell growth

The best-known omega-6 acid is linoleic acid (LA), converted into arachidonic acid (AA) when it enters the human body. Omega-6 is found in vegetable oils (sunflower, corn, soybean), meat, butter, nuts and seeds, and eggs. Here are the roles omega-6 fatty acids play in the body:

Participate in the construction of cell membranes and maintain their integrity
Stimulate normal cell growth and regeneration
Help the immune system fight infection and damage

It's all about balance

While omega-3 and omega-6 are beneficial, the right balance is just as important. Typically, there is an equal amount of each in the human diet. However, in modern diets, especially in Western countries, this ratio has shifted significantly towards omega-6, reaching 15:1, negating the latter's benefits.

A significant predominance of omega-6 may contribute to increased inflammatory processes in the body. A person who has low levels of omega-3s cannot counteract inflammation. Therefore, maintaining a balance between these fatty acids is important in maintaining health and preventing chronic diseases such as cardiovascular disease, arthritis, and some cancers.

How do you achieve the right ratio?

Getting enough of both is simple: consume omega-6 sources in moderation and, conversely, increase the amount of omega-3-rich foods on your menu. Additionally, consider taking omega-3 supplements if necessary, especially if your diet is not rich in oily fish.

There are a few contraindications to taking omega-3 supplements. As a rule, the recommended dose is 1 gram per day. However, working with your doctor to choose the ideal amount is best.

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