by Tony Gjokaj April 04, 2020 2 min read

On Omega-3’s and Omega-6’s

Omega-3’s and Omega-6’s are polyunsaturated fatty acids. These fatty acids normally assist with inflammation and blood flow. Based on current research, we believe Omega-6’s are inflammatory while Omega-3’s are anti-inflammatory.

When people think of inflammation, they think of it as a negative thing. This is not necessarily true. We need inflammation to protect from infection, injury, and to provide immune health. The problem comes with this: Omega-6’s are fatty acids that society consumes a large amount of (Americans consume over 15 times MORE Omega-6’s compared to Omega-3’s)!

If we consume more Omega-6’s (again, compared to Omega-3’s), we could encounter adverse health effects. The following are the types of foods that contain Omega-6’s:

  • Meat, Eggs, and Fish: Most Omega-6’s come from red meat and egg consumption.
  • Some oils, soybeans, and corn.
  • Nuts and seeds.

With that being said, Omega-3 fatty acids are considered the “better fats” because of this. These fatty acids help to reduce triglyceride levels, and reducing these levels is good for your heart health. Fatty acids that are classified as Omega-3’s are the following:

  • EPA and DHA: These fatty acids come from fish oils and fish in general.
  • ALA: These fatty acids come from consuming nuts and seeds like almonds.

So understanding all of this, to begin with, you need to bring awareness towards your daily diet. Do you consume more Omega-6’s? Do you even know what an Omega-3 is? Have you ever supplemented with fish oil?

Let’s dive into Omega-3’s!

Benefits of Omega-3’s

There are a plethora of benefits to consuming Omega-3’s. To maximize these benefits, it's better to have AT LEAST a 1:1 ratio of Omega-3 and Omega-6 consumption.

The following benefits are acquired from Omega-3’s (EPA/DHA, ALAs, and Fish Oils) in particular:

  • Cardiovascular Health: Consuming Omega-3’s will help both cardiovascular exercise and heart health.
  • Reduces depression: There are some studies that have found a reduction in depression in consuming fish oils. This meta-analysis is a great example.
  • Reduction in inflammation: There is a correlation to inflammation reduction through consuming Omega-3’s and fish oils.
  • Possible nootropic brain enhancement: There is some correlation to brain health/power in consuming Omega-3’s and fish oils.

To conclude this section, overconsumption of Omega-6’s could potentially lead to the opposite results. Please be aware of the fats you consume. If your intake leans more on red meats and other saturated foods, be sure to balance it out with nuts, seeds, fish, and fish oils!

If supplementing with fish oils, your goal is to have at least 1g of EPA/DHA combined, per day. Most fish oils are limited in this, so you may have to consume more than two fish oils depending on the brand you use.

The Conclusion

I hope this brief blog post provided some insight into understanding the fat macronutrient a little bit more. To simplify all of this, have AT LEAST 1:1 ratio of Omega-3’s and 6’s daily. Ideally, shoot for a 2:1 ratio by having more Omega-3’s.

If you want to focus on Omega-3 and Omega-6 balance, the best example to take a look at the Mediterranean Diet. Based on research, individuals who eat similarly to the Mediterranean diet will likely have a healthier heart.

If you have any additional questions or comments, throw them below or direct message us! Thanks for reading!

Tony Gjokaj
Tony Gjokaj

Tony is the Owner of Reforged Performance Nutrition. He has been in the fitness space for over a decade, previously coaching individuals in body recomposition and strength training. His goal is to connect others with the knowledge they need to reach their greatest potential.


Leave a comment


Also in Reforge Yourself

Five Barriers That Hold Us Back From Fitness In 2020... And How to Overcome Them!
Five Barriers That Hold Us Back From Fitness In 2020... And How to Overcome Them!

by Tony Gjokaj September 25, 2020 6 min read

One of the most difficult things to implement is a diet or exercise regiment. According to one study, more than 50% of people will drop out of their exercise program within 6 months. Most of the time, this is a result of our exercise program not meeting expectations. Our hesitations typically come from ourselves - and it's never always one reason.

There are typically multiple reasons as to why we drop out of our exercise and nutrition regiments.

In this post, we are going to go over the five barriers that hold most of us back from fitness.

Let's dive in!

Read More
Why Fat Loss Is Never Consistent... And What You Can Do About It!
Why Fat Loss Is Never Consistent... And What You Can Do About It!

by Tony Gjokaj September 09, 2020 4 min read

We all witness the initial water weight loss that comes from dieting... it's so cool to drop 5-10lbs in one week when we start.

And then, it slows down... it even stops.

Some people get disheartened from this and believe that it's in their genetics... that the diet didn't work... that no matter what they do, it's useless.

I've been there.

Read More
The Ultimate "On The Go" Guide to Flexible Dieting
The Ultimate "On The Go" Guide to Flexible Dieting

by Tony Gjokaj September 06, 2020 11 min read

I've tried Intermittent Fasting, Ketogenic, and low-carb diets way before they were cool. To be honest, most of these methods were never sustainable for me in the long-term: I would eventually always stop them. Being that I grew up with a family whose meals were Mediterranean-styled, fruits, vegetables, and complex carbs were always a part of my life.

Sometimes, having trouble eliminating food groups in diets is not because of willpower or discipline... it's because of adherence. To us, adherence is the most important thing in a diet, as it eventually breeds discipline and consistency.

It was not until I incorporated Flexible Dieting that my entire lifestyle changed for the better. 

In this post, we will explore the Flexible Dieting system in its entirety. It's a system I have used through quite a few successful fat loss and muscle gain phases since 2013.

Read More

Join the Reforged Legion.