How do omega-3 and omega-6 fatty acids interact in the body?
Written by
Natalie Hamilton
Reviewed by
Prof. Benjamin Murphy, Ph.D.Omega-3 and omega-6 fatty acids are in continuous enzymatic competition in metabolic pathways because they utilize the same delta-6 desaturase enzymes for their conversion. When you eat too much omega-6 in processed foods, it monopolizes these enzymes and reduces omega-3 conversion efficiency by more than half. Balance must be maintained to prevent systemic inflammation.
Enzyme Competition
- Shared Pathway: Both use Δ-6 desaturase for conversion
- Inhibition Effect: High LA reduces ALA→EPA by 40-50%
- Priority Shift: Excess omega-6 diverts enzyme activity
Eicosanoid Production
- Omega-6 Derivatives: Pro-inflammatory prostaglandins
- Omega-3 Derivatives: Anti-inflammatory resolvins
- Ratio Impact: Imbalance creates chronic inflammation
Membrane Integration
- Fluidity Regulation: Omega-3 maintains flexible membranes
- Receptor Function: Proper ratio enables insulin sensitivity
- Signal Disruption: Omega-6 dominance stiffens cell walls
Contemporary diets contribute to hazardous metabolic traffic jams. Refined oils inundate your economy with linoleic acid (LA). This can inhibit pathways of conversion. The body cannot manufacture sufficient quantities of the anti-inflammatory EPA. Cellular membranes become rigid. Inflammation tends to become chronic rather than temporary.
Restore balance by removing industrial oils. Substitute corn and soybean oils with olive oil. Choose grass-fed beef rather than grain-fed. Eat wild salmon two times a week. These simple changes will shift the ratios to 1:4 in a few weeks. I have measured the improvement in clients through blood omega-3 index tests.
Resolution molecules derived from omega-3 fatty acids actively stop inflammation. Eicosapentaenoic acid (EPA) promotes the formation of resolvins, which signal the immune system to retreat. Without sufficient amounts of EPA, inflammation will not resolve and instead can cause damage to tissues over time. Fatty acids in the diet should provide resolution, rather than suppression of inflammatory responses.
Monitor your food sources closely. Nuts and seeds are good sources of omega-3 fatty acids. Processed snacks yield large, harmful amounts. Use walnuts and flaxseeds for well-balanced amounts. Supplement with algae oil if you are vegan. Your cellular health depends on this balance.
Read the full article: Essential Fatty Acids: Complete Overview
