Compound

Omega-3 fatty acids

Also known as: Omega-3, n-3 fatty acids, ALA, EPA, DHA

A family of polyunsaturated fatty acids essential for human health, named for the position of the first double bond at the third carbon from the methyl end. The three nutritionally significant forms are *ALA* (alpha-linolenic acid, plant-derived), *EPA* (eicosapentaenoic acid, marine and produced from ALA), and *DHA* (docosahexaenoic acid, marine and produced from ALA). Foundational components of cell membranes, especially in brain, retina, and nervous system. Anti-inflammatory in their downstream effects. The ratio of dietary omega-3 to omega-6 (the related but inflammation-promoting fatty-acid family) has shifted dramatically in modern industrial diets — from roughly 1:1 in ancestral diets to 1:15 or worse — which is one of the underlying drivers of chronic inflammation.

The three forms

ALA (alpha-linolenic acid) — found in flaxseed, chia, hemp, walnuts, purslane, leafy greens. The body converts a small fraction of ALA to EPA/DHA — typically less than 10% — so plant-only sources require either high intake or efficient conversion
EPA (eicosapentaenoic acid) — found in fatty fish, fish oil, some algae oils. Anti-inflammatory effects are largely EPA-mediated
DHA (docosahexaenoic acid) — found in fatty fish, fish oil, algae oils. The dominant structural fatty acid of the brain, retina, and [[nervous-system|nervous system]]

What it does

Cell membrane structure — omega-3 fatty acids are incorporated into phospholipid bilayers, especially in the brain and retina, influencing membrane fluidity and signaling
Inflammation resolution — omega-3-derived resolvins and protectins actively resolve inflammation; chronic deficiency contributes to ongoing low-grade inflammation
Cardiovascular — modest blood-pressure-lowering effects, reduced triglycerides, anti-arrhythmic effects in some populations
Brain and mood — adequate omega-3 intake correlates with better cognitive function and lower rates of depression in many populations

The omega-6 imbalance

The body uses similar enzyme machinery to process omega-3 and omega-6 fatty acids; they compete. Industrial seed oils ([[soybean|soybean]], corn, [[sunflower|sunflower]], safflower) provide enormous amounts of omega-6 (linoleic acid), while modern diets provide much less omega-3. The ratio has shifted from roughly 1:1 in ancestral and Indigenous diets to 1:15 or worse in industrial diets — driving chronic inflammation in ways the absolute amount of either fat does not capture.

How to improve omega-3 status

Reduce industrial seed oils — most leverage; reduces the denominator of the ratio
Add fatty fish — sardines, mackerel, anchovies, salmon are the densest dietary sources of EPA/DHA
Add plant ALA sources — flax, chia, hemp, walnuts; useful even with modest conversion
Eat wild greens — purslane, lambsquarters, nettles all contain more omega-3 than cultivated lettuces
Algae oil — for plant-only diets, algae-derived DHA bypasses the conversion limitation

Why this matters

Omega-3 status is one of the clearest examples of how industrial-food infrastructure has shifted the chemistry of the human diet — not by adding any single bad ingredient, but by changing the ratios across categories. Restoring the ratio is one of the highest-leverage dietary changes a household can make.

Sources

The Queen of Fats, Susan Allport
Multiple peer-reviewed reviews of n-3/n-6 ratio and chronic inflammation

Rooted in life.

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