What are Omega-3 and Omega-6?

You may not know this, but there is an important balance to maintain when consuming omega-3 and omega-6 fatty acids. Unfortunately, our modern diets tend to be too high in omega-6 and very low in omega-3. This imbalance is a real concern for our overall health and the health of our hair. Let’s look at why.

What are Omega-3 and Omega-6? Omega-3 and omega-6 are essential fatty acids found in fish oils, vegetable oils, and animal fats. These are types of fats that our bodies use for various things like producing energy.

When a nutrient is called “essential”, it means our bodies cannot produce it, so we must obtain it through our diet.

The topic of fatty acids is quite complicated since there are many types. To simplify things, all fatty acids belong to one of three families:

The oils and fats we consume have different fatty acid compositions. This means they have different characteristics. For example, some oils are more heat-stable than others, some are solid at room temperature while others are liquid, etc.

Here is a table showing the fatty acid composition of some commonly consumed oils: 

(This table will soon be translated from french to english. Our website was entirely in french a few months ago).

If you look closely, you’ll notice that most oils and fats contain very little omega-3 but lots of omega-6 (flaxseed oil is an exception). The problem is that by regularly consuming these oils, we get a lot of omega-6 but very little omega-3.

The Balance Between Omega-3 and Omega-6

Now, I want you to know that there has been a long debate about the roles of these fatty acids. For years, people could not agree on how they impact health.

For example, for many years doctors and the media advised against consuming saturated fats found in animal fats and dairy products. They thought many diseases, especially heart disease, were caused or made worse by these saturated fats.

Instead, people were advised to consume “healthy” oils containing unsaturated fats like olive, flaxseed, sunflower or canola oil. Then, as science progressed, many changed their minds. Now they say saturated fats should be consumed because they are good for health.

The polyunsaturated fats, which include omega-6 and omega-3, have always been recommended because they are considered very beneficial for health. In fact, they were even sold in pharmacies.

Now you may ask: if all these fats are good for health, what’s the problem?

The problem is that new studies have discovered there needs to be a balance between omega-3 and omega-6 for them to truly benefit our health. According to these studies, if we consume way too much omega-6 and very little omega-3, it can cause various issues such as:

• Heart disease
• Cancer
• Autoimmune disorders
• Chronic inflammation
• Insulin resistance
• Joint pain
• Cognitive problems

On the other hand, having a proper balance of omega-6 and omega-3 is beneficial and can reduce the health problems caused by excess omega-6.

Currently, Westerners have an omega-6 to omega-3 ratio of around 20:1. This means we consume 20 times more omega-6 than omega-3. Ideally, this ratio should be around 4:1 or even 1:1 if possible. So we should have at most 4 times more omega-6 than omega-3, with a 1:1 ratio being optimal.

For years, we were advised to consume oils very high in omega-6 but low in omega-3. When in fact, we were better off with animal fats that had a good omega-6 to omega-3 balance. Do you understand the problem?

How does the imbalance between omega-6 and 3 affect hair?

According to research, the imbalance between omega-6 and omega-3 could contribute to hair loss in three main ways:

• Chronic Inflammation : studies show that excess omega-6 and an imbalance with omega-3 can cause chronic inflammation in the body. We know that omega-3 has powerful anti-inflammatory properties, which is why it is often recommended for those with chronic inflammation. Chronic inflammation is a known cause of hair loss.
• Autoimmune Problems : an imbalance of omega-6 to omega-3 may contribute to autoimmune disorders, where the body’s immune system attacks itself for no apparent reason. However, the conditions caused by the imbalance like heart issues, insulin resistance, joint pain and cognitive troubles could be triggering the immune response. Autoimmune conditions worsen chronic inflammation, which accelerates hair loss.
• Reduced Blood Flow : excess omega-6 has been linked to cardiovascular problems. This means blood vessels can become damaged and blood flow is reduced. Good blood flow is critical for healthy hair growth. Medications like minoxidil work by increasing blood flow to the hair follicles.

While this imbalance may not directly cause hair loss in everyone, it can act as an aggravating factor, worsening any underlying autoimmune or inflammatory conditions that contribute to shedding. Even small issues like this omega imbalance can sometimes trigger larger negative effects in unexpected ways.

So in summary, keeping omega-6 and omega-3 in proper balance helps reduce chronic inflammation, autoimmune issues, and poor blood flow – all of which are detrimental to hair health and growth. Correcting this imbalance is one piece of maintaining an internal environment favorable for hair.

How can I restore the balance between omega-3 and omega-6

To rebalance the ratio, there are two main things to do:

• 1. Reduce omega-6 consumption
• 2. Increase omega-3 consumption

Let me explain a bit further:

1. Reducing Omega-6

The oils highest in omega-6 that should be reduced are:

• Sunflower oil
• Sesame oil
• Corn oil
• Soybean oil
• Walnut oil
• Peanut oil

In general, I recommend reducing cooking oils and instead using animal fats (saturated fats) that are more heat-stable and have a better omega-6 to omega-3 ratio. You can also use olive oil which is high in omega-9 (which doesn’t compete with 6 and 3). Canola and flaxseed oils are also good sources of omega-3.

2. Increasing Omega-3

To increase omega-3 intake, you need to consume foods rich in omega-3 or take supplements.

There are three main forms of omega-3: ALA, EPA and DHA. Focus on getting EPA and DHA, as the body poorly converts ALA into these active forms (only about 5% conversion).

Currently, the best sources of EPA and DHA omega-3 are fish/seafood, especially:

• Mackerel (very high)
• Salmon (high)
• Cod liver/oil (high)
• Herring (high)
• Sardines (high)
• Caviar/fish eggs (high)
• Sea bass (moderately high)
• Oysters (moderate)
• Anchovies (moderate)

I also recommend choosing eggs and meat from pasture-raised animals, as their products have a healthier omega-6 to omega-3 ratio compared to industrially-raised animals.

Omega-3 supplements are essential

Unless you eat fish 3-4 times per week, you are likely deficient in omega-3s. While eating that much fish can be difficult, taking supplements is easy. Since the majority of people lack sufficient omega-3s, I believe everyone should use an omega-3 supplement.

Additionally, omega-3s are excellent for brain and cardiovascular health. Regular consumption can also help reduce “brain fog” – that foggy-headed feeling where it’s hard to think clearly.

You have a few options for omega-3 supplements:

• Fish oil
• Cod liver oil
• Omega-3 (fish extract)
• Omega-3 (algae extract – for vegetarians/vegans)

If choosing fish-based omega-3s, I recommend capsule forms rather than liquids which can taste unpleasant.

Omega-3 recommendations vary by source, but to achieve an ideal 4:1 or even 1:1 omega-6 to omega-3 ratio, I advise first reducing omega-6 intake, then taking 1500-3000mg of EPA+DHA omega-3 per day.

Personally, I take 2300mg of omega-3 daily. My favorite is Moller’s green apple flavored cod liver oil.

When buying an omega-3 product, check the back for the combined EPA+DHA amount:

In this example, it provides 1600mg EPA+DHA omega-3 per 4 capsules.