It's difficult if not impossible to increase your intake of omega-3 without increasing your intake of omega-6 even more. I am not sure that's worth it.
The O3:O6 ratio matters more. And with the right diet it's very easy to get tons of O3 with an excellent O6 ratio (1:4 vs. the 1:10+ of the standard western diet). Vegan with some seeds (hemp, flax, chia, etc.) and a fish oil or algal EPA/DHA supplement will do it quite easily. As long as you use olive/avocado oil over the O6-heavy cooking oils. Other diets are probably also capable of this.
I’m not aware of any compelling evidence that the n3:n6 ratio actually matters as long as you’re meeting the absolute required levels of each.
There was a big push for this hypothesis in the 2010s, but on closer inspection the only research that seemed to support it was where the “low n3:n6 ratio” cohort were there by virtue of low n3, not high n6.
Where studies compare groups of people where ratios were manipulated but both were at adequate levels, I don’t believe we see any evidence of a deleterious effect.
unfortunately the effectiveness from Omega 3 is from DHA and EPA but ALA (seed based omega 3) is minimal effective. Algae based omega 3 might be fine though
