Omega-3s and Omega-6s: Why They Matter, How Much You Need, and the Balance Between Them
What you need to know about essential fats, seed oils, and the role ultra-processed foods play in our modern omega imbalance
If you’re vegan and think it’s enough to just eat flax seeds for omega-3s, this is essential reading!
Most of us know omega-3s are “good for us,” but few of us know just how essential they are—or how easy it is to fall short. These powerful fats influence everything from heart and brain health to mood, longevity, and inflammation balance, yet most people aren’t getting enough of them. In this piece, I break down what omega-3s actually do, why the balance with omega-6s matters, how to reach optimal levels (not just “good enough”), and what I learned from testing and fine-tuning my own omega-3 intake.
Understanding Omega-3s
Omega-3 (and Omega-6) fatty acids are essential fats—meaning our bodies can’t make them, so we must get them from food or supplements. They play critical roles in reducing inflammation, supporting heart and brain health, maintaining cell membrane integrity, and even influencing mood and cognition.
In fact, clinical research shows that EPA-rich omega-3 supplements can modestly reduce depressive symptoms, and adequate DHA and EPA support healthy brain structure and signaling across the lifespan. Beyond mood, omega-3s help lower triglycerides, support vascular function, and are important during pregnancy and lactation for fetal and infant brain and eye development.
In short, omega-3s are fundamental to how every cell in our body functions.
Omega-3s come in three main forms:
ALA (alpha-linolenic acid) — found in flaxseeds, chia seeds, hemp seeds, and walnuts.
EPA (eicosapentaenoic acid) — found in fish and algae.
DHA (docosahexaenoic acid) — found in fish and algae.
ALA is the plant-based omega-3 that our bodies must convert into EPA and DHA, but that conversion process is very inefficient—only a small percentage of ALA becomes EPA, and even less becomes DHA. Since DHA is especially important for brain, mood, and cognitive health, relying solely on ALA sources (even if you eat flax and chia every day) often isn’t enough to maintain optimal levels.
That’s why many experts recommend taking a direct source of EPA and DHA, and of course you’ll often hear them recommend fish oil or eating fatty fish like salmon, sardines, mackerel, herring, or anchovies. Now, it’s important to acknowledge that—yes—it’s true those fish have omega-3 fatty acids in their flesh, but that’s only because they eat algae (or they eat smaller fish who eat algae). Algae—not fish—is the source of omega-3s. So it makes sense to skip the middle fish (and the heavy metals, microplastics, and ocean damage) and go straight to the source.
An algae-based omega-3 supplement provides consistent, sustainable, and completely plant-based EPA and DHA—no cholesterol, no contamination, no compromise. You can find many brands out there, but Complement is my go-to trusted brand. (I’m an affiliate of Complement because of their integrity and quality. Use this link or the button below for any of their products and JOYFULVEGAN as the code to receive 15% off every purchase!)
Algae is the source of omega-3s, not fish. So it makes sense to skip the middle fish (and the heavy metals, microplastics, and ocean damage) and go straight to the source.
What About Omega-6s?
Omega-6 fats are also essential. We need them for cell structure, skin health, hormone function, and immune support. They occur naturally in nuts, seeds, and whole soy foods like tofu and tempeh. The problem is that most people are getting too many omega-6s and not enough omega-3s. Why?
Because the modern food supply leans heavily on omega-6–rich seed oils—soybean, corn, sunflower, and safflower for packaged, ultra-processed foods. These oils are cheap, shelf-stable, and neutral-tasting, so they end up in everything: chips, crackers, pastries, cookies, microwave popcorn, instant noodles, fried fast foods, frozen breaded items, and so much more.
However, because these seed oils have been demonized, it’s easy to miss the real issue. While it’s true that people’s overload of omega-6s is coming from these seed oils, it’s not because they’re sautéing vegetables at home with a bit of sunflower or safflower oil. It’s because people are eating an abundance of ultra-processed foods. And that’s tipping the balance in a negative way—leaving most people with far more omega-6s than omega-3s.
That’s a problem because omega-6s and omega-3s compete for the same enzymes to be converted into their active forms. When omega-6s dominate, they crowd out omega-3 conversion—leaving tissue EPA and DHA low, even if you’re eating ALA-rich foods.
So, seed oils aren’t the villain here; ultra-processed foods are.
Having said that, I still think that even at home, when cooking or baking with oils, there are options that are higher-quality than seed oils. For instance:
Use extra-virgin olive oil for low-to-medium heat cooking or salad dressings.
Choose avocado oil for roasting or sautéing, thanks to its higher smoke point.
Add cold-pressed sesame or sunflower oil in small amounts for flavor and variety.
Seed oils aren’t the villain here; ultra-processed foods are.
The bottom line: focus on reducing ultra-processed foods and on increasing your intake of DHA/EPA supplements.
How Much Is Recommended?
Most omega-3 recommendations suggest ~250–500 mg/day of omega-3s, and as we discussed, it’s best not to rely on ALA but rather on EPA + DHA directly. Feel free to enjoy flax seeds, chia seeds, walnuts, and hemp seeds as part of a healthful, whole-foods diet, but they shouldn’t be relied on for optimal omega-3 intake.
However, given my experience, my test results (see below), and recent research, even 500 mg/day looks too low for many. Studies focused on raising Omega‑3s to optimal levels suggest that to reach the desired threshold of ~8 % (which has been linked to better cardiovascular, brain, and longevity outcomes), intake of ~1,000–1,500 mg/day of combined EPA+DHA is needed—especially in those who don’t eat fish regularly; i.e. vegetarians and vegans.
There are many brands that source omega-3s from algal oil; just look for one with a high EPA/DHA combo per capsule, since you’ll likely need a few to reach ~1,500 mg. In addition, be sure to eliminate or limit ultra-processed foods—in part because a high omega-6 load can interfere with EPA/DHA uptake and function.
For many, optimal omega-3 levels require about 1,500 mg/day of EPA + DHA—not 500 mg, and not from flax seeds.
At this stage, this is what my daily intake of Omegas looks like:
Complement Essentials, which—among other nutrients—contains 450 mg of combined EPA + DHA
Complement Omega Complex, which contains—among other Omegas—707 mg of combined EPA + DHA; I also take an additional half dose (~353 mg), bringing me to a total of 1,509 mg of combined EPA + DHA.
Use this link and the code JOYFULVEGAN for your 15% discount.
How do you know if you’re getting enough? By testing, not guessing!
Test Don’t Guess
In Your Daily Supplement Guide: The Non-Negotiables and the Helpful Boosts, we talked about the importance of blood tests to gauge where you’re at with different biomarkers. Testing Omega-3 levels is not usually included in standard panels and may not be covered by insurance. But it’s worth asking your health practitioner first to find out. Another option is an at-home test. You can find several online, including the one from Complement that I use (enter JOYFULVEGAN for 15% off!)
The Omega-3 Index measures the percentage of EPA and DHA in red blood cell membranes. Because red blood cells live about four months, it reflects your average omega-3 status over the past 90–120 days. You can certainly review your results with your health practitioner, but the researchers who proposed the Index (Harris & von Schacky) also outlined simple cutoffs that help you interpret what the number means:
Below 4%: higher risk for cardiovascular and cognitive issues
4–8%: intermediate
8–12%: optimal range linked to the lowest risk of heart disease, stroke, depression, and dementia
When I tested in early 2024, my Omega-3 Index was 4.24%—barely above the “low” threshold. David’s was even lower at 3.02%. We were both taking Complement Essentials daily, which provides 450 mg combined DHA and EPA, well within most official recommendations (typically 250–500 mg/day). But clearly, that wasn’t enough to get us into the optimal zone.
So, we added Complement’s Omega Complex, which provides an additional 707 mg of combined EPA and DHA—bringing our daily total to about 1,150 mg/day. After 6 months, we tested again. The results?
my level rose by 63%, from 4.24% to 6.92%
David’s more than doubled, reaching 6.18%
That was definitely progress—but still not optimal. And I want optimal. After another year of consistency, I tested again. This time, after a year of 1,150 mg a day, I was at 7.67%—better, but not yet in the ideal 8–12% range.
So now, I’m making one more tweak: I’m adding one more capsule of Complement Omega Complex, which will bring my total daily intake to the recommended 1,500 mg of combined EPA and DHA—that’s 450 mg from Complement Essentials plus three Omega Complex capsules, which provide roughly 1,060 mg, giving me a grand total of about 1,510 mg per day. I plan on taking this amount consistently for 6 months, then testing again with the hopes that I’ll be in the optimal range between 8% and 12%! Be sure to subscribe to stay tuned, and join me in our private chats—a perk for paying subscribers.
NOTE: In my recent podcast episode, I miscalculated my new total by counting all the omegas in the Omega Complex formula. I mistakenly said I’d be taking over 1,800 mg of DHA/EPA combined. In fact, the additional Omega Complex capsule puts me at 1,510 mg — right at the recommended amount.
In summary:
Do your homework. Review the sources recommending higher EPA+DHA—especially if you’re in a group likely to benefit, including those with low omega-3 index scores, older adults, individuals with inflammatory conditions, pregnant/lactating people, high-training athletes, and anyone suffering from mood disorders or depression.
Prioritize direct DHA+EPA. Aim for 1,000–1,500 mg per day of combined EPA+DHA (algae-based is a great option).
Limit (or eliminate) ultra-processed foods. This is beneficial for many reasons—including keeping the omega-3/omega-6 balance from tipping the wrong way.
Test, don’t guess. Get a baseline (blood panel or at-home omega-3 index), make any necessary changes, then retest after 3–6 months.
And enjoy the process. This isn’t about obsession; it’s about data. You don’t know what you don’t know—testing lets you improve. “Good enough” isn’t enough for me; I’m willing to take an extra capsule or two to reach optimal. I can’t control outcomes, but I can control inputs—and small tweaks can add up.
How are you doing? Have you made changes or tested yet? Need support? Join our private chat and ask anything!
Thanks for reading, everyone! Stay tuned for some live Q&As on this topic, as well!
Boost Your Omegas
Even with a nutrient-rich plant-based diet, we can thrive even more with thoughtful support. That’s where Complement comes in, I take Complement Essential as my daily multivitamin for B12, D3, iodine, zinc, and magnesium; Omega Complex for essential fats; and as part of my strength-training and muscle-building routine, I fuel up with their clean Organic Protein. With Complement and my nutrient-rich diet, I have everything I need to fuel my body, support my strength, and thrive so I can do my work in the world for animals — both human and non-human.
Complement your diet and and get 15% off everything you order—every time you order—using THIS LINK and the code: JOYFULVEGAN.
Additional Resources
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