Diets with a high ratio of omega-6 to omega-3 fatty acids are linked to higher levels of inflammation and greater body fat in humans, while diets with a balanced ratio are linked to lower...

What we’ve found so far is that one assertion links a high omega-6 to omega-3 ratio with increased inflammation and greater body fat in humans, while a more balanced ratio is associated with lower inflammation and reduced obesity risk [1]. We did not find any studies that contradict this claim in our current review. Omega-6 and omega-3 are both types of essential fats your body needs but can’t make on its own. Omega-6 fats are common in vegetable oils like soybean and corn oil, while omega-3s are found in fatty fish, flaxseeds, and walnuts. When omega-6 intake is much higher than omega-3, some research suggests the body may produce more signaling molecules that promote inflammation — a process that, over time, could affect how fat is stored and regulated. This one assertion points to a pattern where diets heavy in omega-6 and low in omega-3 align with higher inflammation markers and more body fat, compared to diets with a more even balance of the two. We only reviewed one assertion, and no studies were included to test or challenge it directly. Because of this, we can’t say how strong or consistent this link might be across different populations, diets, or lifestyles. The evidence we’ve reviewed so far leans toward a connection between a high omega-6 to omega-3 ratio and inflammation and body fat, but it’s based on limited data. In everyday terms, if you eat a lot of processed foods and vegetable oils but rarely eat fish or nuts, your fat intake may be skewed. Swapping some of those oils for sources of omega-3 — like salmon, chia seeds, or flax — might help bring your intake into a more balanced range, even if we don’t yet know exactly how much that changes your health.