When we talk about inflammation, it’s rarely about eliminating it entirely.
Inflammation is part of healing.
The key is balance.
And one of the quiet drivers of that balance is your omega-3 to omega-6 ratio.
After 50, that ratio becomes increasingly relevant for:
- Joint comfort
- Heart health
- Hormone stability
- Brain clarity
- Recovery
It’s not just about taking omega-3.
It’s about the relationship between fats.
Understanding the Ratio
Omega-3 and omega-6 are both essential fatty acids.
Your body needs both.
Omega-3 fats tend to support anti-inflammatory processes.
Omega-6 fats tend to support pro-inflammatory signalling (which is necessary in moderation).
The challenge in modern diets?
Omega-6 intake is often significantly higher than omega-3 intake.
That imbalance can tip the system toward chronic low-grade inflammation.
Why This Matters More After 50
As we age:
- Recovery slows
- Joint stiffness may increase
- Cardiovascular risk becomes more relevant
- Hormone shifts influence inflammatory pathways
If omega-6 intake is consistently high and omega-3 intake is low, the body may struggle to maintain balance.
The goal is not elimination.
It’s correction.
Common Sources of Omega-6 (Often Overconsumed)
- Processed seed oils
- Fried foods
- Packaged snacks
- Highly processed convenience meals
These can quietly increase omega-6 load without you realising it.
Common Sources of Omega-3
- Oily fish (salmon, sardines, mackerel)
- Chia seeds
- Flaxseeds
- Walnuts
- High-quality fish oil supplements
Even two portions of oily fish per week can improve balance.
A Practical Midlife Approach
Rather than obsessing over numbers:
1️⃣ Increase omega-3 intake gently
2️⃣ Reduce excessive processed oils
3️⃣ Choose whole foods over packaged
4️⃣ Use olive oil instead of seed oils where possible
Small shifts compound.
Omega-3 and Hormone Balance
Healthy fats play a role in:
- Oestrogen metabolism
- Cell membrane flexibility
- Brain neurotransmitter signalling
That means omega-3s support not just joints — but mood and hormonal steadiness too.
Optional Supplement Support
Some people choose to support intake with a high-quality omega-3 supplement, particularly if fish consumption is low.
When choosing a supplement, look for:
- Clear EPA/DHA amounts
- Clean sourcing
- No unnecessary fillers
Balanced foundational options can be explored here if helpful — always optional:
👉 https://www.livegood.com/wellnesschoices
Long-Term Health Patterns
Inflammation balance isn’t dramatic.
It’s cumulative.
Daily fats influence long-term health patterns.
After 50, small nutritional adjustments often make noticeable differences over months — not days.
Steady input.
Steady correction.
Steady outcomes.
