October 29, 2026 , Ted Slanker

A Few of Omega-3’s Benefits

One of the most frequently recommended nutrients is Omega-3 fatty acids. Our bodies don’t make this nutrient because it never had to for all of time. That’s because Omega-3 was always available in its proper 1:1 ratio with Omega-6 fatty acids in the natural diet. But, as man got “smarter,” he changed his diet and slowly over time he changed his diet’s essential fatty acid balance to 15:1 favoring Omega-6.
Essential fatty acids in health and disease

A ratio of 15:1 represents a severe deficiency of Omega-3. Even a ratio of 10:1 is a deficiency. Studies have noted that the incidences of chronic disease begin to increase significantly when the ratio exceeds 4:1. Your ratio can only be determined with a blood test. In my essay of a few weeks ago “Does Omega-3 Actually Reduce Joint Pain?” I explained the importance of the blood test provided by Lipid Technologies. I also explained that it takes at least ten weeks to change the ratio and how it’s done.

There is strong evidence for Omega-3 benefiting heart health, depression and anxiety, brain health, menstrual pain, sleep, skin health, cancer, diabetes, and quite a few other chronic diseases. In our nation today, depression and anxiety is almost ubiquitous. Cancer is a persistent problem which can be suppressed. Back in 2008 it was determined that a ratio of 2.5:1 reduced rectal cell proliferation in patients with colorectal cancer. But a ratio of 4:1 had no effect. Heart disease and stroke continue to be big killers.

With this in mind let’s zoom in on a few chronic diseases and how Omega-3 helps.

There is powerful evidence for Omega-3 keeping your heart healthy. Decades ago it was observed that fish-eating communities had very low rates of these diseases. Omega-3s can reduce very high triglyceride levels and even The American Heart Association (AHA) recommends two to four grams per day of EPA and DHA for people with high triglycerides. Some clinical trials suggest that Omega-3s can raise HDL (good) cholesterol levels in people at risk of cardiovascular disease.

Making sure you get enough Omega-3s from your diet can help support your overall heart health.

The main symptom of depression is typically a lingering low, sad, or hopeless mood, while anxiety mainly involves overwhelming feelings of worry, nervousness, and fear. Research suggests that Omega-3 supplements may help improve symptoms of depression and anxiety. Unfortunately many tests do not measure the EFA ratios to see what it takes to have the best impact.

Omega-3 is proven to improve learning, memory, cognitive well-being, and brain blood flow.
As an infant, maternal Omega-3 is known to support brain development in a growing fetus. This Omega-3 source is primarily the mother’s brain! Therefore, it is critical for pregnant women to focus on increasing their Omega-3 foods. Getting enough from your diet during pregnancy is critical.

As people age, often there is a decline in brain function. There is no question that even Alzheimer's disease can be reversed by diet. It is worth improving your EFA balance as you get older to help prevent or lessen cognitive decline as well as other lifestyle factors that support brain health.

For women experiencing menstrual pain, they know it can greatly affect their quality of life. Some studies suggest Omega-3 can help reduce menstrual pain. A 2023 meta-analysis noted that an Omega-3 supplement reduced pain and the need for pain relievers during menstruation. Unfortunately, as happens all too often, researchers rarely measure what changes in the EFA ratios were made which is a common problem with studies that “suggest” improvements. They just figured that taking a supplement for a few weeks or months was a test. Although, scientists theorize that Omega-3 acts by reducing prostaglandin levels, an inflammatory signaling molecule involved in menstrual pain.

A 2024 review of eight clinical trials found that Omega-3s improved how much time a person spent asleep while lying in bed. It did not study how long it took to fall asleep or how long they slept for in total. Therefore, if you want to try improving your sleep, lowering your EFA ratio may be your solution.

DHA is a natural component of your skin. It keeps your cell membranes healthy which are the outer layers of your cells. That’s most of your skin. It’s known that inflammation plays a role in acne, so making sure you have a healthy EFA balance will be helpful in ending acne.

This review list could go on and on. But the point is, that knowing your EFA balance and establishing a diet that keeps you EFA balance below 2:1 is one of the best steps you can take in improving your long-term health and well-being. The best foods for accomplishing this are the grass-fed meats which usually have EFA balances around 1:1. The Omega-3 chicken is in the 1.2:1 range. Omega-3 pork is around 3:1. And of course, the king of Omega-3 sources will be the wild-caught seafood.