Omega-3 and omega-6 fatty acids
1. Why this fact sheet?
Section titled “1. Why this fact sheet?”This fact sheet helps you understand and improve your fatty acid balance. Three questions are central:
- What is the Omega-3 Index and why is it important?
- How can you improve your fatty acid balance through nutrition and possibly supplements?
- How do omega-3 fatty acids support your metabolism, muscles, liver and brain, especially in combination with therapeutic carbohydrate restriction (TCR)?
2. What are omega-3 and omega-6?
Section titled “2. What are omega-3 and omega-6?”Omega-3 fatty acids
Section titled “Omega-3 fatty acids”ALA (plant-based)
- Sources: flaxseed, chia seeds, walnuts
- Is only limitedly converted to EPA and DHA, therefore limited usefulness as sole source
EPA and DHA (animal-based)
- Sources: fatty fish (salmon, herring, mackerel, sardines, anchovies), shellfish, to a lesser extent eggs and dairy
- Important for:
- Anti-inflammation and cardiovascular system
- Liver fat and triglycerides
- Muscle mass, recovery and fitness
- Brain, mood and vision
Omega-6 fatty acids
Section titled “Omega-6 fatty acids”- Linoleic acid: mainly in sunflower, soy, corn and peanut oil
- Arachidonic acid (AA): is formed from linoleic acid and plays a role in inflammatory processes
3. The Omega-3 Index: key number for your fatty acid status
Section titled “3. The Omega-3 Index: key number for your fatty acid status”The Omega-3 Index is the percentage of EPA + DHA in red blood cell membranes. This number reflects the intake and incorporation of omega-3 fatty acids over the last 2 to 3 months.
Interpretation Omega-3 Index
Section titled “Interpretation Omega-3 Index”| Value | Meaning |
|---|---|
| < 4% | Clear deficiency in EPA and DHA. Often fits with low fish consumption and much omega-6 |
| 4-8% | Middle range. There is already intake, but further improvement is useful |
| ≥ 8% | Desirable range. Associated with better protection of heart, vessels, liver and brain |
Practical goal: Aim for an Omega-3 Index of at least 8 percent.
Examples of test providers
Section titled “Examples of test providers”Home finger-prick tests (dried blood spot):
These tests often also provide the omega-6 : omega-3 ratio and the AA : EPA ratio besides the Omega-3 Index.
4. What disturbs fatty acid balance?
Section titled “4. What disturbs fatty acid balance?”A low Omega-3 Index and high omega-6 : omega-3 ratio arise mainly from:
- Rarely or never eating fatty fish
- Heavy use of sunflower, soy, corn or peanut oil
- Much processed food, snacks, chips and fast food
- Overweight, insulin resistance and elevated blood pressure
- Fatty liver (MASLD), little exercise, poor sleep and chronic stress
The combination with TCR is logical: fewer fast carbohydrates and a better fatty acid balance address the same metabolic problems from multiple angles.
5. What can you do yourself with nutrition?
Section titled “5. What can you do yourself with nutrition?”5.1 More EPA and DHA through nutrition
Section titled “5.1 More EPA and DHA through nutrition”- At least 2 times per week fatty fish
- Better: 3 to 4 times per week fatty fish in a period when the Omega-3 Index needs to clearly improve
- Alternate between salmon, herring, mackerel, sardines and anchovies
- Small fatty fish often have fewer heavy metals
A good omega-3 status:
- Stimulates the production and function of mitochondria (power plants in the cell)
- Promotes fat burning instead of storage
- Often helps reduce liver fat and improves insulin sensitivity
- Supports muscle recovery, muscle building and fitness (VO2max)
- Provides building blocks for brain and retina
5.2 Phospholipid- and choline-rich sources
Section titled “5.2 Phospholipid- and choline-rich sources”For the brain, not only the amount of DHA is important, but also the form in which it is transported. The body makes from phospholipid-bound DHA a special transport form (Lyso-DHA) that easily reaches the brain.
Food sources that help with this:
- Egg yolk
- Shellfish (mussels, shrimp, crab)
- Fish roe
5.3 Less omega-6 through nutrition
Section titled “5.3 Less omega-6 through nutrition”Limit as much as possible:
- Sunflower, soy, corn and peanut oil
- Fried snacks, chips and fast food
- Processed sauces and ready meals
Choose instead:
- Extra virgin olive oil
- Butter or ghee
- Unprocessed food: fish, meat, eggs, vegetables, nuts in limited amounts
6. Supplements: when and in what order of magnitude?
Section titled “6. Supplements: when and in what order of magnitude?”Nutrition remains the basis. An omega-3 supplement can be useful when:
- The Omega-3 Index is below 8 percent
- Little fatty fish is eaten
- There is metabolic dysregulation, elevated triglycerides or fatty liver
Dosages EPA + DHA per day
Section titled “Dosages EPA + DHA per day”| Omega-3 Index | Dosage |
|---|---|
| < 4% | 2000-3000 mg (correction phase) |
| 4-8% | 1000-2000 mg |
| ≥ 8% | 500-1000 mg (maintenance) |
Practical tips:
- Take omega-3 with a meal, preferably with fat
- Pay attention to the EPA and DHA content per capsule or spoon, not just “fish oil”
- Krill oil contains EPA and DHA mainly in phospholipid form and can be an alternative
By achieving a good omega-3 status:
- Fat burning improves (especially within TCR)
- Liver fat often decreases
- Muscle mass is better maintained during weight loss
- The foundation is strengthened for memory, concentration and mood
7. Practical plan in three steps
Section titled “7. Practical plan in three steps”Step 1: Initial measurement
Section titled “Step 1: Initial measurement”- Have the Omega-3 Index determined (for example via home finger-prick)
- Note fish consumption, use of seed oils, weight, waist circumference and any liver or fat disorders
Step 2: Nutrition and supplementation (3 to 4 months)
Section titled “Step 2: Nutrition and supplementation (3 to 4 months)”- Apply TCR: fewer fast carbohydrates, sufficient protein
- At least 2, preferably 3 to 4 times per week fatty fish
- Add phospholipid-rich food (egg yolk, shellfish, fish roe)
- Strongly limit seed oils and processed food
- Possibly use omega-3 supplement according to the guidelines above
Step 3: Evaluation and maintenance
Section titled “Step 3: Evaluation and maintenance”- Have the Omega-3 Index determined again after 3 to 4 months
- Target: 8 percent or higher
- Then adjust dosage and nutrition as needed and have the Omega-3 Index checked annually
Key summary
Section titled “Key summary”- The Omega-3 Index (EPA + DHA in red blood cells) is the most important number for fatty acid status
- Aim for a value of at least 8 percent
- More fatty fish, fewer seed oils, phospholipid-rich food and if needed a suitable omega-3 supplement can clearly improve fatty acid balance within several months
- In combination with TCR, exercise, muscle building, good sleep and stress reduction, this forms a powerful strategy for liver health, fat burning, muscle mass and brain function
Veelgestelde vragen
What is the Omega-3 Index?
The Omega-3 Index is the percentage of EPA + DHA in red blood cell membranes. This number reflects the intake and incorporation of omega-3 fatty acids over the last 2 to 3 months. Target value is at least 8 percent.
Which foods contain a lot of omega-3?
Fatty fish such as salmon, herring, mackerel, sardines and anchovies are the best sources of EPA and DHA. Shellfish, fish roe and to a lesser extent eggs and dairy also contain omega-3.
How much omega-3 supplement do I need?
With an Omega-3 Index below 4%: 2000-3000 mg EPA+DHA per day. At 4-8%: 1000-2000 mg per day. At 8% or higher: 500-1000 mg per day as maintenance. Take with a meal containing fat.
Why should I limit omega-6?
The modern diet often contains too much omega-6 from seed oils (sunflower, soy, corn oil) and processed products. This promotes low-grade inflammation, metabolic dysregulation and fatty liver. Choose olive oil or butter instead.
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