Omega-3, Inflammation, and Why Your Ratios Matter
When it comes to fats in our diet, much of the attention goes to Omega-3s—and with good reason. These essential fats support cell structure, help modulate inflammation, and align with overall wellness. But what’s less frequently discussed is how individual differences affect how your body uses fats, and why supplementation (if used) should often be personalized to your unique needs.
What the Research Says: Omega-3s + Ratios + Individual Differences
Long-chain Omega-3s like EPA and DHA are essential for many bodily processes—nervous system support, healthy inflammatory balance, and cellular membrane integrity, among others. Because the body doesn’t produce them in large amounts, getting enough through diet (fish, algae) or supplementation matters.
A widely cited study by Albert et al. found that people with Omega-3 readings of around 9% or higher demonstrated much more favorable long-term heart wellness patterns. This supports aiming for higher Omega-3 levels, but not everyone will reach such levels the same way.
This is where “Precision Nutrition and Omega-3 Polyunsaturated Fatty Acids” (Chilton et al. 2017, Nutrients) becomes especially relevant. Their review highlights that because of individualized differences—dietary exposure, genetics, lifestyle—there is no one-size-fits-all recommendation for Omega-3 supplementation. Instead, precision nutrition suggests matching your intake to your unique baseline status and ratios.
Why Your Omega-6:Omega-3 & AA:EPA Ratios Still Matter
Knowing your Omega-3 level is useful, but if your Omega-6 intake is very high, or your AA/EPA ratio is skewed, your body may still struggle to maintain balanced inflammation signaling—even with a moderate Omega-3 intake.
A high Omega-6:Omega-3 ratio can mean more competition for conversion enzymes and more tendency toward inflammatory signaling.
A high AA/EPA ratio suggests that AA (which helps generate certain inflammatory mediators) is dominating relative to EPA (which supports resolving those mediators).
These markers provide context that makes your Omega-3 level more meaningful and help guide a truly personalized approach.
Supporting Balance Through Diet & Lifestyle
The encouraging news is that small, consistent choices can help shift these ratios over time. While the details are unique to each individual, general strategies that many people find helpful include:
Eating more cold-water fish like wild caught pacific salmon, sardines, or mackerel.
Including plant-based sources such as flax, chia, or walnuts.
Choosing oils like olive or avocado instead of heavily refined seed oils.
Limiting highly processed and fried foods that contribute excess Omega-6.
Exploring algae-based Omega-3s as an option for non-fish eaters.
Supporting overall balance with stress management, quality sleep, and movement.
These shifts can work together with your unique physiology to support better Omega-3 balance—but the most effective path is different for everyone.
The Takeaway
Your wellness is unique. Two people can eat the same foods or take the same Omega-3 supplement and still have very different results. That’s why at Natura Sophia Wellness, we don’t just look at “more Omega-3”—we look at your personal balance.
To better understand your unique needs, testing can provide valuable insights. The Omega-3 and Inflammation Test™ from Equi.Life with a personal health coaching session, available through NaturaSophiaWellness.com, give you the numbers you need to see your Omega-3 level, your Omega-6:Omega-3 ratio, and your AA/EPA ratio. From there, a personalized wellness plan can be created that fits you, not a one-size-fits-all guideline.
In other words, your numbers tell a story—and once you know them, you can start writing a healthier one.