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episode #277

What’s the Difference Between Omega 3 and Omega 6 Fatty Acids?

August 14, 2023 in Podcast


This week I discuss the difference between Omega 3 and Omega 6 fatty acids and what role they could play in your health. There are some conflicting views regarding PUFA's so I recommend you do your own research, self experiment and come to your own conclusion.

Omega-3 fatty acids are a group of polyunsaturated fats that are essential to the human body. They are composed of three main components, EPA, DHA, and ALA. EPA and DHA (found in fatty fish, shellfish and some algae), which are the most important forms of Omega-3 fatty acids as they’re easily absorbed by the human body and support numerous bodily functions, including heart and brain health. ALA, on the other hand, is found in a range of plant-based foods, including flaxseed, chia seeds and nuts like walnuts.

Omega-6 fatty acids are also polyunsaturated fats and are found in a variety of foods, including plant oils (such as corn, sunflower, soybean, and safflower oils), nuts and seeds. The main omega-6 fatty acid, known as linoleic acid, is considered to be essential in our body, and it supports a variety of functions, including stimulating skin and hair growth, supporting the transport of nutrients throughout the body, and maintaining a strong immune system.

I believe a good rule of thumb is to not cook with the Omega-6 fatty acids because they become oxidized and create inflammation in your body. Stick to cooking in the more stable saturated fat because they are extremely resistant to damage, and they aren’t converted to dangerous compounds.

Jay Feldman is against any PUFA's while Dr. Bill Harris believes Omega 3's are beneficial in every way possible. I will leave links to Jay's article on PUFA's and Dr Harris' research on Omega 3's below. I recommend listening to my interview with Jay and my interview with Dr. Harris in order to come to your own conclusion.

Have a great day!

Episode links:



Brian (1s):

Hello and welcome to the GETLEAN and Eat Clean podcast. My name is Brian Gryn. I'm a certified health coach, trainer and author, and this podcast is for middle aged men and women looking to optimize their health and get their bodies back to what it once was 10 to 15 years ago. I will give you simple, actionable items to get long term sustainable results. Thanks for listening and enjoy the show. All, right Welcome to the Get Lean Eat Clean podcast. My name is Brian Gryn and hopefully had a great weekend. Happy Tuesday if you're listening to this on Tuesday and hopefully you'll listen to my interview with Dr.

Brian (42s):

Bill Harris. We touched on all about the benefits of Omega threes. I mean, he's been studying them for quite a long time with over 300 scientific papers on Fatty Acids in health, so lot of research. and we touched on his Omega three index, which he was a co-inventor of, as well as Omega sixes and much, much more. So definitely check out episode 2 76 with my interview with Bill Harris. If you haven't already. Now on today's micro podcast, I figured I'd just touch on what Omega threes, what Omega sixes are, how we get 'em from our diet, and where can you go from there. You'll have differing opinions on both of them, on both Omega threes and Omega sixes and actually polyunsaturated Fatty Acids in general have been getting sort of beaten up by, in the health, I would say the health space in a lot of podcasting interviews with, you know, Dr.

Brian (1m 35s):

Paul Saladino just killing seed oils. I had Dr. Chris Keno on all over seed oils. If you talk to Bill Harris for my recent discussion, you know, he thinks another way. So little bit of a mixed rhetoric out there, what's new. But I think the big thing is, is you know, maybe do your own research, come up with your own conclusions, self experiment, see what works. I think that's most important. So Omega three, Fatty, Acids, what are they? They're a group of polyunsaturated fats that are essential to the human body. They are composed of three main components and we talked about this in the interview. EPA, DHA and ALA.

Brian (2m 16s):

EPA and DHA are found in fatty fish, self shellfish and some algae. They're technically the most important forms of Omega three Fatty Acids because they're easily absorbed in the human body and supported by numerous bodily functions such as heart and brain health. A L n on the other hand, is not as absorbed as well. Dr. Bill Harris mentioned that, and this is mainly in plant-based foods such as flax seeds, chia seeds, nuts like walnut and so not converted so well in the body. ALA, if you are a vegan or vegetarian and you wanna get some Omega threes, it might be beneficial to just supplement.

Brian (2m 58s):

And there's plenty of great companies out there that have some quality Omega threes. So those are the three different Omega three Fatty Acids Omega six Fatty Acids are also a polyunsaturated Fat and they're found in a variety of foods such as plant oils, which like I said, these plant seed oils have been getting a lot of noise in the, in the, in the health space. Corn, sunflower, soybean safflower, mainly because as Dr. Chris Kenobi said, they're sort of invading our food system and they're in everything that we, mostly everything that we eat when you go to restaurants, they're cooking in them. And so a lot of individuals are putting the conclusion that this is the main cause of obesity.

Brian (3m 42s):

And you might have some pushback by some people like Dr. Bill Harris who doesn't believe that, again, come to your own conclusions. But it is what it is. So Omega six Fatty Acids, also known as linoleic acid, is considered to be essential to in our body and they can support a variety of functions, stimulating skin and hair growth, supporting the nutrients, the transport of nutrients throughout the body and maintaining a strong immune system. So there's no way to avoid Omega six, Fatty Acids. I think what is out there a lot is people are talking about the ratio. I brought up the ratio to Dr.

Brian (4m 23s):

Bill Harris. He wasn't a big fan of it, but either way that the o, the ratio of Omega three to Omega six has just gotten out control, right? It's gone from like four to one would be ideal for most people would tell you. And it's gone. It's all the way up to like 20 to one Omega, six to Omega threes. So you know, again com, you know, used with it what you want. There are a lot of studies done on Omega threes. So you can do a ton of research regarding heart health regarding reducing triglycerides, even managing depression and anxiety, improving joint health. So, you know, I think the key is if you're getting Omega sixes, you are gonna get them in your diet some way or the other.

Brian (5m 6s):

Maybe just avoid getting 'em from like the processed foods, right? And a lot of times obviously if you're having processed foods, maybe you're having french fries, these are obviously cooked in Omega six sixes and they're unstable. So they're being heated and oxidizes and oxidized ex, excuse me, oxidized and causing inflammation. So I think that would be the big rule of thumb from all this is you can find a rhetoric each way regarding Fatty Acids because Jay Feldman who I've had previously on will say that polyunsaturated fats inhibit energy production drastically increase energy demands and reduce the efficiency of energy usage.

Brian (5m 49s):

And so he's part of sort of that bioenergetic viewpoint where they don't, they don't believe in any polyunsaturated fats. It should have any, have much at benefit. Some might argue regarding that, but we do know Omega sixes, which are mainly found in seed oils, have been over, well, let's just say over consumed over the last few decades. And maybe it's just something that you need to keep an eye on and when you're cooking just cook and saturated fats and you can avoid getting a lot of your Omega sixes from heating these seed oils. So I'll put a link in the show notes if you wanna look at Jay's articles. I actually sent him to Dr. Bill Harris. He wasn't, he wasn't a big fan, so again, you got differing opinions.

Brian (6m 32s):

You got one guy who studied who's, who's been studying Omega threes for quite a long time and he came out with this Omega three index, his company where they measure the amount of Omega threes that you have in your system. And he believes that, you know, obviously you wanna have a higher, higher amount in your system and this could lead to a lot of positive outcomes down the road. So, so there you have it. I just wanted to sort of touch on the differences between Omega sixes and Omega threes. Omega sixes, like I said, are variety of fruits, mainly plant oils, okay? And it's something called linoleic acid and it does support systems in your body, but you know, obviously you may might not wanna get too many Omega sixes and Omega threes, mainly Fatty fish shellfish.

Brian (7m 19s):

So if you talk to Jay Feldman, he says go for the, the less fattier fishes. And if you talk to Dr. Bill Hills Harris, he'll tell you the opposite. So I'm just here to present information. I know it can be confusion, confusing from time to time, but I think it's important to sort of come up with your own conclusion from the research that's out there. So there you have it. If you have any questions, feel free to email me and if you would love to leave a review, that would be great of my podcast. If you'd if enjoyed the debate, if you enjoy these interviews, that would be helpful. That way I can get more people exposed to these types of things. And, you know, just help as many people as possible so you can go to iTunes or Spotify.

Brian (8m 2s):

Leaving a review would be great. I appreciate it. So anyways, that's all I gotta talk on you today. Omega three threes, Omega, sixes, check out my interview with Dr. Bill Harris, if you wanna learn more about Omega threes and I'll put a sh a link in the show notes if you wanna just learn more about Jay Feldman and his analysis on Omega threes, so, and Fat and polyunsaturated, Fatty Acids in general. So there you have it. Have a great week. I will talk to you on Friday with another great interview. And thanks so much for listening. Thanks for listening to the Get Lean Eat Clean podcast. I understand there are millions of other Podcasts out there and you've chosen to listen to mine and I appreciate that. Check out the show notes at Brian Gryn dot com for everything that was mentioned in this episode.

Brian (8m 47s):

Feel free to subscribe to the podcast and share it with a friend or family member that's looking to get their body back to what it once was. Thanks again, and Have a great day.

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