Omega

Balance: What Can Your Fatty Acids Tell You?

We hear quite a lot about omega-3.

Eat more oily fish. Take fish oil. Omega-3 is good for you.

But we hear much less about what omega-3 actually does, why omega-6 matters too, or what we mean when we talk about omega balance.

Both omega-3 and omega-6 fatty acids are important. Our bodies need them, and because we cannot make enough of these essential fatty acids ourselves, we need to obtain them through our diet.

The interesting part is not simply whether you are getting some.

It is understanding the balance and profile of fatty acids within your body.

What are omega-3 and omega-6?

Omega-3 and omega-6 are families of polyunsaturated fatty acids.

They are involved in many processes throughout the body, including the normal function of our cells.

Omega-3 fatty acids include EPA and DHA, which are found particularly in oily fish and seafood, and ALA, which is found in plant foods including flaxseed, chia seeds and walnuts.

Omega-6 fatty acids are found in a wide variety of foods, including nuts, seeds and vegetable oils.

We need both.

So this isn’t about omega-3 being “good” and omega-6 being “bad”.

As with so much in health, it’s more nuanced than that.

What do we mean by omega balance?

When we talk about omega balance, we’re looking at the relationship between different fatty acids in the body, including omega-3 and omega-6.

Modern diets can provide plenty of omega-6 while sometimes being relatively low in the longer-chain omega-3 fatty acids EPA and DHA.

Looking at your own fatty acid profile can give you information about what is actually present in your body, rather than simply estimating it from what you think you eat.

That distinction is useful.

Two people can eat differently, take different supplements and absorb or process nutrients differently.

What goes in isn’t always the same as what we find when we measure.

What is an Omega-3 Index?

One of the measurements you may see on an omega test is your Omega-3 Index.

This looks at the amount of the omega-3 fatty acids EPA and DHA in red blood cell membranes.

Because red blood cells live for around three months, this can provide a longer-term picture of omega-3 status rather than reflecting what you ate yesterday.

It gives us another number that can be considered alongside your nourishment, lifestyle and wider health.

Why might someone want to know their omega balance?

Sometimes we assume that because we’re eating healthily or taking a supplement, we’re getting what we need.

Testing gives us another way to look at that.

Perhaps you eat oily fish regularly and simply want to understand your current levels.

Maybe you don’t eat fish at all.

Perhaps you’re already taking an omega-3 supplement and want to see what your fatty acid profile looks like rather than guessing.

Or you may simply be curious about another aspect of your nutrition and wellbeing.

There doesn’t have to be something wrong before you’re interested in knowing more about your body.

Where do we get omega-3 from?

EPA and DHA are found particularly in oily fish such as salmon, sardines, mackerel, herring and trout.

Plant foods such as walnuts, chia seeds and flaxseed contain ALA.

The body can convert some ALA into EPA and DHA, but that conversion is limited. This can be particularly relevant for people who eat little or no fish.

There are also algae-based sources of EPA and DHA, which can be useful for people following a vegetarian or vegan diet.

Do I need an omega-3 supplement?

Not necessarily.

A supplement shouldn’t automatically be the starting point just because omega-3 is associated with health.

Your diet, individual circumstances, medications and health history all matter.

Testing can provide information about your current fatty acid profile, which can then help inform a conversation about whether changes to food intake or supplementation might be worth considering.

If you’re taking medication or have a health condition, it’s sensible to speak with an appropriate healthcare professional before starting or significantly changing supplements.

It’s another piece of the picture

An omega result doesn’t tell us whether somebody is healthy or unhealthy.

And it certainly isn’t a score for how well you’re eating.

It is simply another piece of information.

Just as cholesterol doesn’t tell us everything about cardiovascular health, and HbA1c doesn’t tell us everything about metabolic health, an omega test shouldn’t be considered in isolation.

The value comes from putting the information into context.

Read: Know Your Numbers, Understand Your Normal

Test, understand, then decide

This is the part I particularly like about testing.

You don’t have to make assumptions.

You can find out where you are, understand what the result means and then decide whether you actually want to do anything differently.

If you make changes, repeating a test later can also give you something objective to compare with.

Has your fatty acid profile changed?

Has your Omega-3 Index improved?

Has the balance shifted?

Rather than relying solely on how you feel, you have information to work with.

Omega Balance testing with KnowU

Omega Balance testing is available through KnowU Wellbeing using a simple home or in-person blood spot test, which is analysed by a laboratory.

Once your results are available, the important part is understanding them.

We’ll go through your results together, look at what they mean in the context of your current nourishment and lifestyle, and discuss any practical changes you may want to consider.

There is no expectation that a test automatically means buying supplements or completely changing how you eat.

The starting point is simply knowing.

Then we can decide what, if anything, comes next.

Because your wellbeing starts with knowing you.

Know your numbers. Understand your normal.