A 2-minute self-assessment
How balanced is your omega lifestyle?
Estimated omega-6 to omega-3 in a typical Malaysian week
EstimateEstimated omega-6 to omega-3 in a typical Malaysian week: ~13 : 1
Tap a swap and watch it move.
Start the AssessmentMost Malaysians eat 15 to 20 times more omega-6 than omega-3. The healthy ratio is closer to 3 to 1. Take the free assessment and see where you stand.
Free · 2 minutes · No sign-up required
By the numbers
How much more omega-6 than omega-3 the average Malaysian eats
The omega-6 to omega-3 ratio researchers consider healthy
The Omega-3 Index researchers point to as desirable (Harris & von Schacky, 2004)
Who built this
Hi, I’m Mikael.
I’ve spent 23 years in health and wellness. Since 2002, I’ve taken omega-3 supplements daily — different brands, different forms, sometimes two at a time. I assumed I was covered.
When I finally tested my actual blood ratio, the number was nowhere near what I expected. Years of supplementing, no measurable change.
18 : 1Modern Western/Urban Average
Research points to about 3:1 to 4:1.
After 23 years of daily fish oil. One person’s result, not a prediction for yours.
What I changed next →That’s when I went deep into the research. What I learned reshaped how I think about omega-3 entirely — the ratio matters more than totals, plant ALA isn’t the same as marine EPA/DHA, a supplement only helps if the dose is high enough and the oil is still fresh, and reducing the omega-6 side is the bigger lever.
I built myomegahealth to share that framework, without the marketing fluff. The educational content here is free, whether or not you ever buy anything.
Why omega balance matters
Modern diets are heavy in omega-6
Cooking oils, fried foods, and processed snacks are concentrated in omega-6 fatty acids. Most people consume 15–20 times more omega-6 than omega-3.
Your body needs both — in proportion
Omega-3 (EPA and DHA) supports normal heart, brain, and vision function. The ratio between the two fats matters as much as the totals.
Lifestyle is the lever
Diet, oily fish frequency, and supplementation are the three biggest levers. The assessment helps you see which to focus on first.
How the Malaysian plate shifted
Ratios: Simopoulos, 2002
about1–4 : 1
Omega-3Omega-6
Most of human history
Fish, greens, little oil
Omega-6 and omega-3 arrived in rough balance.
1970s–90s
Seed oils get cheap
Soy, corn and sunflower oil, rich in omega-6, move into every kitchen.
1990s–2010s
Mamak, fast food, instant noodles
More meals are fried, and cooked outside the home.
2000s onward
Farmed fish replaces wild
Grain-fed farmed fish carries less omega-3, and more omega-6, than the small wild fish it replaced.
Today
The average plate
Omega-6 now outweighs omega-3 many times over.
Where does your plate sit?
Honest questions
Things people actually ask before they message me.
Free guide
The Malaysian Omega Audit
A 7-page PDF: cooking oil rankings, the top 10 omega-6-heavy local foods, and a one-week swap plan. Free.
Send the word “AUDIT” to Mikael on WhatsApp. He'll send the PDF back. No email opt-in.
Send “AUDIT” on WhatsAppOmega Balance Lifestyle Assessment
7 quick questions. No personal data required to see your result.
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