Are You Getting Enough Omega-3?

The  Essential Fatty Acid Story Your Body Wishes You Knew

Paul Clayton, clinical pharmacologist and pharmaco-nutritionist, emphasizes a balanced omega-6 to omega-3 ratio, and the method of achieving it, rather than prescribing a fixed milligram amount.

From his article “Watch Your Six,” he notes that standard European fish-oil supplements typically improve the average omega-6:3 ratio from around 15:1 down to about 10:1—but he considers that still too high. He suggests aiming for closer to a 3:1 ratio instead, implying that dosage should be adjusted based on where you're starting and your individual response.

He also takes issue with isolated omega-3 supplements, especially those stripped of their natural lipid-soluble polyphenols—modern processes often remove these cofactors, which he believes are critical for proper function. This leads him to favor whole-food sources or more holistic supplement blends that deliver both omega-3s and their natural companions.

In Plain Terms

Rather than a one-size-fits-all “take this much omega-3 daily,” Clayton encourages:

• Testing your omega-6:3 ratio (for instance via the Zinzino Balance Test).
• Supplementing—or adjusting your intake—until your ratio is nearer 3:1.
• Choosing omega-3 products that preserve their natural components (like polyphenols), rather than ultra-refined isolates.

It’s a more precise and balance-based approach, not a generic dosage prescription.

Suffice it to say, “Clayton recommends balancing your omega-6:3 ratio to about 3:1, using well-formulated oils rich in natural cofactors. Individual omega-3 needs will vary—but testing your ratio helps target the right amount.”

The Silent Foundation

Think of omega-3s as the foundation of your cellular home. When that foundation starts cracking, you'll feel it—maybe not dramatically at first, but in those little ways that make you think, "I just don't feel like myself lately."

Let me share what I've discovered after delving deeply into the research on this essential nutrient that we're all likely missing.

What Are These Magical Fats, Anyway?

Omega-3s are essential fatty acids—"essential" meaning your body can't make them on its own. You've got to get them from what you eat. There are three leading players:

• ALA: Found in plant foods like flaxseeds, chia seeds, and walnuts
• EPA and DHA: The powerhouse duo found primarily in fatty fishlike salmon, sardines, and mackerel

Here's the thing most people don't realize: your body can convert the plant-based ALA into EPA and DHA, but it's incredibly inefficient—only about 5% makes the conversion. That's why getting EPA and DHA directly matters so much.

The Modern Imbalance That's Hurting Us All

The real story isn't just about omega-3 deficiency—it's about balance.

Our ancestors ate a diet with roughly equal amounts of omega-6s (another type of fatty acid) and omega-3s. Today? Most of us are walking around with an omega-6 to omega-3 ratio of 20:1 or higher, when ideally it should be closer to 3:1 or even 1:1.

Why does this matter? Because while omega-3s calm inflammation, excessive omega-6s (found in processed foods and vegetable oils) can promote it. And chronic inflammation is now recognized as the root of almost every modern health concern.

The Signs Your Body Might Be Crying Out for Omega-3s

If you're experiencing any of these, your body might be waving a red flag:

1. That Mid-Afternoon Mental Fog

Your brain is nearly 60% fat, and much of that is DHA (one of those omega-3s). When you're running low, your thinking can get cloudy. Forgetting where you put your keys again? Having trouble focusing on important tasks? Research shows that boosting your DHA can actually improve memory and mental processing. Many people report feeling mentally sharper within weeks of correcting their deficiency.

2. Skin That Just Won't Behave

Does your skin feel dry no matter how much moisturizer you slather on? Do you have patches of irritation that come and go? Your skin cells need omega-3s to maintain their natural moisture barrier. Without enough, you're fighting an uphill battle with your skin care routine.

3. Those Creaky Joints That Make You Feel Older Than You Are

If you wince getting out of bed in the morning or feel stiff after sitting through a movie, low omega-3s might be part of the problem. EPA helps regulate your body's inflammatory response, especially in your joints. People with healthy omega-3 levels often report moving more freely and with less discomfort.

4. The Mood Roller Coaster

Feeling unusually blue or anxious? Research has found that people with depression often have lower levels of omega-3s. Your brain uses these fats to produce the neurotransmitters that regulate mood. In clinical studies, increasing EPA intake significantly improved symptoms of depression for many participants.

5. Eyes That Just Aren't What They Used to Be

If you've noticed changes in your vision or constantly reach for eye drops to soothe dryness, your eyes might be telling you they need more DHA—a crucial building block of your retina.

6. That Cold You Can't Seem to Kick

Catching everything going around the office? Low omega-3 levels can compromise your immune system's ability to resolve inflammation properly, potentially leaving you more vulnerable to whatever bug is making the rounds.

7. Never Fully Recovering After Your Workouts

If you're doing everything right with your exercise routine but still feeling constantly sore or fatigued, your recovery systems might be missing the omega-3s they need to repair muscle tissue and manage exercise-induced inflammation.

Who Needs to Pay Extra Attention?

You might be especially at risk if:

• You rarely eat fatty fish (or rely on farm-raised varieties that often have less omega-3)
• You love convenience foods, fast food, or packaged snacks (hello, excess omega-6s)
• You're over 50 (your body becomes less efficient at processing these nutrients)
• You follow a vegetarian or vegan diet
• You have ongoing health concerns related to inflammation
• You've never checked your omega-3 status (most people are surprised by their results)

Beyond Guessing: Know Your Numbers

Here's what changed everything for me: actually testing my omega-6:3 ratio. I was eating "healthy" and even taking a fish oil supplement, but my test showed a ratio of 15:1—way above the ideal target.

That's why we created a simple at-home finger-prick test at The Omega Fix. Just 15 drops of blood can reveal exactly where you stand and take the guesswork out of supplementation.

A Different Approach to Fixing the Problem

Rather than just adding more omega-3s (which is what most supplements focus on), the real solution is rebalancing the ratio.

After testing thousands of people, we developed BalanceOil+—a combination of wild-caught anchovy oil (rich in EPA and DHA) enhanced with polyphenols from cold-pressed olives that dramatically improve absorption. We've added natural vitamin D3 because these nutrients work synergistically in your body.

The results speak for themselves: across 700,000+ tests, we've seen people move from dangerous ratios as high as 25:1 down to the ideal 3:1 in just 120 days—the time it takes for your body to replace most of its cells.

What It Feels Like When Things Click Back Into Place

People often notice improvements within weeks: clearer thinking, smoother skin, easier movement, steadier mood, and more resilience against everyday stressors.

It's not just about avoiding problems down the road—it's about feeling better right now.

A Simple Step Toward Feeling Like Yourself Again

In a world where health advice seems to change weekly, this is one fundamental truth that hasn't changed: your cells need omega-3s in the right balance to function optimally.

If something feels off in your body and you can't quite put your finger on what it is—or if you want to age with more energy and clarity than those around you—checking your omega balance could be the missing piece.

Visit TheOmegaFix.com today to order your test kit and BalanceOil+ bundle. Your future self will thank you.

After all, feeling good shouldn't be complicated. Sometimes the simplest solutions make the most significant difference.