Overview

Omega-6 fatty acids are types of fats. Some types are found in vegetable oils, including corn, evening primrose seed, safflower, and soybean oils. Other types of omega-6 fatty acids are found in black currant seed, borage seed, and evening primrose oils.

Omega-6 fatty acids are used for many conditions, but so far, the best information that science can provide is that putting arachidonic acid, a particular omega-6 fatty acid, in infant formula doesn't improve infant development. Not enough research has been done on omega-6 fatty acids to judge whether or not they are effective for other uses.

Most of the information we have on omega-6 fatty acid supplements comes from studying specific omega-6 fatty acids or plant oils containing omega-6 fatty acids. See the separate listings for gamma linolenic acid, as well as evening primrose, borage, and black currant.

Classification

Is a Form of:

Fats

Primary Functions:

Heart disease

Also Known As:

Acides Gras Essentiels N-6, Acides Gras Oméga-6, Acides Gras Omégas 6, Acides Gras Polyinsaturés

How Does It Work?

Omega-6 fatty acids are found everywhere in the body. They help with the function of all cells. If people don't eat enough omega-6 fatty acids, cells won't work properly. Too much omega-6 fatty acids can change the way cells react and have harmful effects on cells in the heart and blood vessels.

Uses

• Heart disease. Most research shows that higher intake of omega-6 fatty acids doesn't reduce the risk of heart disease or heart-related adverse events. There is some evidence that different kinds of omega-6 fatty acids might affect the heart and blood vessels differently. But this still needs to be confirmed.
• Infant development. Adding the omega-6 fatty acid arachidonic acid along with an omega-3 fatty acid called docosahexaenoic acid (DHA) to infant formula does not seem to improve brain development, vision, or growth in infants.
• Multiple sclerosis (MS). Taking omega-6 fatty acids does not seem to prevent the progression of MS.

Recommended Dosing

The appropriate dose of omega-6 fatty acids depends on several factors such as the user's age, health, and several other conditions. At this time there is not enough scientific information to determine an appropriate range of doses for omega-6 fatty acids. Keep in mind that natural products are not always necessarily safe and dosages can be important. Be sure to follow relevant directions on product labels and consult your pharmacist or physician or other healthcare professional before using.

Omega 6 Fatty Acids Supplements Frequently Asked Questions

Are omega 6 fatty acids good for you?

Omega-6 fatty acids are used for reducing the risk of heart disease, lowering total cholesterol levels, lowering "bad" (LDL) cholesterol levels, raising "good" (HDL) cholesterol levels, and reducing cancer risk.

What foods are high in omega 6 fatty acids?

Omega-6 fats are found in:

• safflower and sunflower oils.
• nutsand seeds.
• meat, poultry, fish and eggs.

Why Omega 6 is bad for you?

Unfortunately, we eat way too much omega-6, which is found in the corn oil and vegetable oils used in so much American food. Too much omega 6 can raise your blood pressure, lead to blood clots that can cause heart attack and stroke, and cause your body to retain water.

Do I need omega 6 supplements?

Omega-6s are essential in certain quantities, but they are in many foods and people following a Western diet already consume too many of them. Additionally, omega-9 fats can be produced by the body and are easily obtained in the diet, so you don't need to take them in supplement form.

Are eggs high omega 6?

Foods like nuts, seeds, eggs, and vegetable oils are all excellent sources of omega-6 fatty acids.

Is omega 6 bad for arthritis?

Omega 6 Fatty Acids

Excess consumption of omega-6s can trigger the body to produce pro-inflammatory chemicals, and the American diet tends to be very high in omega-6s. They aren't especially bad and shouldn't be avoided, but you don't want them to dominate your intake.

Is Avocado high in omega 6?

Rich in Oleic Acid, a Very Healthy Fat

Almost 70% of avocado oil consists of heart-healthy oleic acid, a monounsaturated omega-9 fatty acid. While avocado oil has a high omega-6 to omega-3 ratio, this shouldn't be of concern as the total amount of omega-6 is relatively low.

Is peanut butter high in omega 6?

Peanut butter also contains some linoleic acid, an essential omega-6 fatty acid abundant in most vegetable oils. Some studies suggest that a high intake of omega-6 fatty acids, relative to omega-3, may increase inflammation and the risk of chronic disease.

Does Omega 6 cause inflammation?

Omega 6 Fatty Acids

Omega 6 fatty acids are an essential fatty acid that the body needs for normal growth and development. The body needs a healthy balance of omega-6 and omega-3 fatty acids. Excess consumption of omega-6s can trigger the body to produce pro-inflammatory chemicals.

What is better Omega 3 or Omega 6?

Omega-6 fats from vegetable oils and other sources — like their cousins, the omega-3 fats from fish — are good for the heart and body. To improve the ratio of omega-3 fats to omega-6 fats, eat more omega-3s, not fewer omega-6s.

Does olive oil contain omega 6?

You can see that butter, coconut oil, lard, palm oil and olive oil are all relatively low in omega-6. If you are concerned about omega-6 fatty acids, use vegetable oils that contain low amounts of omega-6 fatty acids, such as olive oil. Also, consider taking omega-3 supplements or eating fatty fish twice per week.

Does Omega 6 reduce inflammation?

Omega-3 fatty acids help reduce inflammation, and some omega-6 fatty acids tend to promote inflammation. Most omega-6 fatty acids in the diet come from vegetable oils, such as linoleic acid (LA), not to be confused with alpha-linolenic acid (ALA), which is an omega-3 fatty acid.

Does olive oil have more omega 3 or 6?

Some people have criticized olive oil for having a high omega-6 to omega-3 ratio (over 10:1). However, its total amount of polyunsaturated fats is still relatively low, so this shouldn't be a cause for concern. Summary Olive oil is very high in monounsaturated fats and contains a modest amount of vitamins E and K.

How do I lower my omega 6?

Steps to Reducing your Omega-6 Load

• Stop cooking with seed oils.
• Cut out restaurant-cooked or store-bought fried foods: french fries. chips. packaged baked goods. virtually all junk foods.
• Go easy on poultry and chicken dark meat.
• Eat home-cooked foods. Restaurants rely heavily soybean oil.

Is omega 6 bad for cholesterol?

The omega-6 fatty acids include the essential linoleic acid (LA) found mainly in corn and soybean oils, seeds and nuts. Diets high in omega-6 fatty acids are associated with lower blood levels of total cholesterol and LDL-cholesterol, but also with lower blood levels of the protective HDL cholesterol.

Do nuts contain omega 6?

Foods like nuts, seeds, eggs, and vegetable oils are all excellent sources of omega-6 fatty acids.

How do omega 6 fats cause inflammation?

The main charge against omega-6 fats is that the body can convert the most common one, linolenic acid, into another fatty acid called arachidonic acid, and arachidonic acid is a building block for molecules that can promote inflammation, blood clotting, and the constriction of blood vessels.

How much omega 6 should I take daily?

According to the Food and Nutrition Board of the US Institute of Medicine, the adequate intake of omega-6s per day is 17 grams for men and 12 grams for women, for adults from 19–50 years old.

What does omega 6 do to the body?

Omega-6 fatty acids are used for reducing the risk of heart disease, lowering total cholesterol levels, lowering "bad" (LDL) cholesterol levels, raising "good" (HDL) cholesterol levels, and reducing cancer risk.

Can too much omega 6 cause hair loss?

Research by Ohio State University in 2014 also found an increase risk of arthritis, heart disease and type 2 diabetes in those who had a higher omega-6 to omega-3 ratio. Signs you need more eczema or dry, irritated skin, water loss, hair loss, drying eyes, arthritis and high cholesterol.

Does Omega 6 cause high cholesterol?

The omega-6 fatty acids include the essential linoleic acid (LA) found mainly in corn and soybean oils, seeds and nuts. Diets high in omega-6 fatty acids are associated with lower blood levels of total cholesterol and LDL-cholesterol, but also with lower blood levels of the protective HDL cholesterol.

Clinical Studies