There is a lot of controversy over seed oils, with suggestions they cause inflammation. Are seed-based cooking oils harmful due to omega 3 and 6 imbalance? Dr Rakesh Gupta, senior consultant, internal medicine, Indraprastha Apollo Hospitals, says: “Many common cooking oils such as sunflower, soybean, corn and safflower oils are high in omega 6 fatty acids and very low in omega 3. This creates an imbalance because modern diets already provide excess omega 6.
An increased omega 6 to omega 3 ratio may promote low-grade inflammation in some individuals, especially when the diet lacks foods rich in omega 3. That said, seed oils are not harmful by default. They are safe for cooking, contain unsaturated fats and have been linked with heart-protective benefits when used instead of saturated fats. The problem lies in dietary patterns, not the oils alone. If most meals rely heavily on packaged foods, fried items or commercial snacks made with these oils, the imbalance becomes more significant. Balanced use, along with adding omega 3 sources helps reduce concerns without needing to eliminate seed oils entirely.
Can intake of omega 3 restore balance?
Increasing omega 3 intake can help improve the overall omega 6 to omega 3 ratio and support a healthier inflammatory balance in the body. Omega 3 fatty acids, especially EPA and DHA found in fatty fish, have anti-inflammatory properties, while plant-based ALA from flaxseed, chia and walnuts can contribute modestly. Adding these foods routinely can gradually shift the ratio, though it cannot fully compensate if omega 6 intake remains excessively high. The body uses both omega 3 and omega 6 for essential functions, so the goal is not to avoid omega 6 but to ensure adequate omega 3. Including two to three servings of fatty fish a week or regularly consuming plant-based sources is often enough for many people. Improving balance also requires reducing dependence on highly processed foods. When both steps are taken together, people generally see better support for heart, brain and metabolic health over time.
Are omega 3 supplements advised, and who should not use them?
Omega 3 supplements can be helpful for people who do not consume enough fatty fish or have higher needs due to heart-related conditions, high triglycerides or inflammatory disorders. Fish oil or algae-based supplements provide EPA and DHA directly, which the body uses more efficiently than plant-based ALA. However, supplements are not necessary for everyone. Individuals on blood-thinning medication, those with bleeding disorders, people scheduled for surgery and anyone with allergies to fish or algae should be cautious and consult a doctor before starting them. Very high doses may increase bleeding tendency or cause digestive discomfort. Pregnant people can benefit from omega 3 but should choose supplements specifically formulated for pregnancy and avoid products with high vitamin A. For most healthy adults, improving dietary sources is usually the first approach, while supplements serve as a supportive option when food intake is insufficient or medical guidance recommends them.
Is there a test for omega 3, and is it advisable?
Yes, omega 3 levels can be measured through a blood test called the Omega-3 Index. This test assesses the percentage of EPA and DHA in red blood cell membranes, giving a clearer picture of long-term omega 3 status compared with basic blood lipid tests. It is not a routine test and is mainly useful for people with heart disease risk, inflammatory conditions, or those taking supplements who want to monitor effectiveness. For the general population, it is optional rather than essential. The test can provide helpful insight if someone wants personalised nutrition guidance, has symptoms related to deficiency or follows diets with minimal omega 3 sources.
While it may guide more targeted dietary or supplement decisions, many people can improve their omega 3 intake simply by adjusting their diet. The test becomes more relevant when medical professionals need detailed information or when dietary changes are not producing expected improvements.
How important is omega 3 for health?
Omega 3 fatty acids are essential because the body cannot make them, and they play a key role in brain function, heart health, cell structure and inflammation regulation. EPA and DHA support heart rhythm, reduce triglycerides and help maintain healthy blood vessels. DHA is particularly important for the brain, impacting mood, memory and cognitive performance. Omega 3 also supports joint comfort, eye health and development in pregnancy and early childhood. Low intake has been linked with higher chronic disease risk, including heart disease and inflammatory disorders. Despite this importance, many people consume far less omega 3 than recommended due to limited intake of fatty fish or plant-based sources. Maintaining adequate levels through diet or supplements helps promote long-term wellbeing and may reduce the risk of several lifestyle-related health problems. Regular, consistent intake is key because benefits accumulate gradually rather than appearing immediately.
