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Omega-3 to Omega-6 Ratio Experiment

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In the last month or so I've started using Cronometer (before I used Myfitnesspall for a year) and with the new data available to me in Cronometer, I decided to drive my Omega-3 to Omega-6 ratio closer to 1:1 and see what happens in 6 months.

My main source of Omega-3 is unfortified brown flax meal of which I eat between 40 and 70 grams a day. I eat smaller amounts of chia seeds and steel cut oats (all organic, so not fortified). I also eat about 15-20 grams of walnuts and about 20 grams of "raw" cacao nibs every day. I've started eating mushrooms every day as well, in addition to legumes (Black Gram, since it has a great Omega-3 to Omega-6 ratio, lentils, quinoa, chick peas, occasionally black rice, etc.). I also eat a good amount of leafy greens, roots, broccoli sprouts and an apple or a pear almost every day.
My last test showed (I am in my late 50s):

Cholesterol: 170
LDL: 87
HDL: 73
Triglycerides: 54
HSCRP: 0.35 (this was a weird jump from 0.02 a year earlier, but the change doesn't appear significant).

My resting heart rate is 50-51 on Fitbit and 48 according to Cardiogram.

I've stopped taking multi-vitamins, now I take:
B12 (2000)
D (2000) (I am genetically predisposed to have somewhat lower absorption of both and my numbers show me at the lower end)

gGlucosamine (1000)
Q10 (200)
Citracal (half a dose (1 caplet), mostly because I found a large bottle :)
Alpha-GPC (300)
Curcumin (Natrol 2x250 CurcuWin)

I also take 2 caps of Olive Leaf extract, but when I run out, I am switching to bulk Olive Leaf Powder from Frontier, maybe 3-4 grams a day.

I am a vegetarian, mostly vegan, except that I eat cheese maybe three times a month and eggs maybe once a month.

Since I started being more religious about tracking my food intake and nutrients with Cronometer, as well as going for a three mile hilly hike/run 5-6 days a week, my BMI has dropped to the high 18 and my body fat, according to my scale hovers about 10%. I now eat within a 9-12 hour window. I am almost struggling to eat enough to keep up to 80%-85% of my caloric requirement, based on Fitbit and Cronometer -- I have to often eat over 2000 calories to do it. Don't need to get skinnier :) I am 6'1", 141 lbs today, 13.8 lbs fat, 120.6 lbs muscle mass, 6.5 lbs bone mass and 85.7 lbs body water.

I'll post what happens based on the Omega-3 to Omega-6 ratio change in about six months, when I'll have another blood panel. I like data and this is kind of fun for me.

I am curious if someone else has already done it?

Edited by Ron Put
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My experiments run more in the line of nutrients versus bodyweight/bodymass. Buy the way, the new feature in the gold cronometer version allows direct correlation between variables, for example you can choose plots to superimpose your bodyweight to omega 3/6 ratio and see the joint behaviour of them.

It is more usually used to monitor Calories vs bodyweight but ha sno limitations I reckon. Only drawback you must subscribe to the gold edition.

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On 7/6/2019 at 4:37 PM, Ron Put said:

in addition to legumes (Black Gram, since it has a great Omega-3 to Omega-6 ratio

I wouldn't be too concerned about the ratio for Black Gram since it's almost fat free.

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17 hours ago, Kenton said:

I wouldn't be too concerned about the ratio for Black Gram since it's almost fat free.

Here is the nutritional data I have found for Black Gram (also known as mungo beans or Urad Dal):

"Mungo beans — aka Urad Dal — are by far the best choice with 603mg Omega 3 and just 43mg Omega 6 in one cup cooked (not to be confused with mung beans)."


Edited by Ron Put
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  • 1 month later...

So, after running close to 1:1 ration of Omega-3 to Omega-6, I noticed some significant changes:

Cholesterol: 153
LDL: 72
HDL: 71
Triglycerides: 51

My testosterone has gone up a bit, to just over 900 ng/dL

Interestingly, my IGF-1 has also gone up to over 180 ng/mL, although my insulin is pretty low at 2.5 uIU/mL, with glucose at 83. My protein intake (all plant) is 1.39g per kg, which is kind of high, I guess, but I don't know if I can drop it significantly and still stay all green for all the nutrients in Cronometer.

Today Withings has me at 64.2kg, 18.7 BMI,  9.6% body fat and 85.8% muscle mass.


I am a vegetarian, almost vegan, so my Omega 3 comes from stuff like flax, chia, legumes, walnuts and greens. Almost no olive oil (maybe 3-4 times a month, about 2 tbsp at a time or so). I do take olive leaf powder almost every day.

So, the big change is the drop in total cholesterol. I wonder what's with the IGF-1, but I am happy with my numbers overall and will likely keep the the 1:1 Omega 3 to Omega 6 ratio going forward.

Edited by Ron Put
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