The Omega-6 : Omega-3 Balanceω-6 : ω-3 平衡

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两家脂肪抢同一套酶 · 绝对量与来源比任何比值都重要 · 比例假说仍有争议

Two essential fats

Stop 1/6

两种必需脂肪

Many people, on hearing 'omega-3 is good', immediately think 'just take more fish oil'. But fixating on one number frames the problem too narrowly. What actually sets your body's inflammatory tone is how omega-6 and omega-3 are balanced, and where they come from.

First, meet the two families. Both are polyunsaturated fatty acids (PUFA) — they differ only in where the first double bond sits from the methyl end: carbon 6 makes it omega-6, carbon 3 makes it omega-3.

Linoleic acid (LA, 18:2) is the starting point of the omega-6 branch — from soybean, corn, sunflower oil, and nuts.α-linolenic acid (ALA, 18:3) is the starting point of the omega-3 branch — from flax, chia, and walnuts.
The key sits at the liver level: humans lack two enzymes (Δ-12 and Δ-15 desaturase), so we cannot make these two starting points ourselves — they must come from food, which is why they're called essential fatty acids. What the body actually wants are their long-chain downstream products: EPA and DHA on the omega-3 side, arachidonic acid on the omega-6 side. And those two lines collide, at the very next step, on one shared set of enzymes.

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