What is omega-6 good for?
Role in the immune system and inflammation
Their main function is to provide energy, but they also seem to play a role in our immune system. Specifically, some of the acids formed in omega-6 produce what are known as eicosanoids, specifically a pro-inflammatory type of eicosanoid, which serve an important function in how our immune system deals with inflammation.The problem is that when the body produces too many of these pro-inflammatory eicosanoids, they can increase the risk of inflammation and related diseases, and this is one of the main reasons why omega-6 fatty acids have a somewhat negative reputation.
Balance between omega-6 and omega-3
In fact, the topic that seems to come up the most regarding omega-6 fatty acids is not necessarily what they do, but rather how to ensure a correct ratio of omega-3 and omega-6 intake to avoid any health problems that could arise from an imbalance.Research suggests that early humans naturally consumed omega-6 and omega-3 fatty acids through their diet in a ratio that was somewhere between 1:1 and 4:1 respectively, and that this was the ratio the research points to.
Prevalence of omega-6 in the modern diet
However, in modern times, especially in the west, people end up consuming far more omega-6 fatty acids due to their prevalence in processed foods, resulting in a ratio of 20:1 or even higher, and it is this imbalance and excess omega-6 intake which is thought to potentially cause inflammation, and consequently increase the risk of developing chronic health problems as a result.
Good examples of omega-6 supplements are evening primrose oil or pumpkin seed oil, which are often taken in combination with omega-3 fatty acid supplements, such as fish oil, in order to ensure an optimal balance between omega-3s and omega-6s.
As mentioned above, the average modern diet provides plenty of omega-6 fatty acids, often in excessive amounts, so supplements are usually not necessary, and people with specific health conditions, such as eczema, psoriasis, arthritis, diabetes or mastalgia for example, may want to ask their trusted doctors before taking any omega-6 supplementation.
Alternative perspectives & further research
All that said, there does not appear to be a definitive consensus on whether such an excess in omega-6 fatty acids is as harmful as often portrayed, with some researchers stating that studies on humans are either too limited, or otherwise inconclusive, and that there is a need for more clinical trials.When should I take omega-6?
There is no particular time of day that seems to be best suited for taking omega-6, however, just like their omega-3 counterparts, omega-6 supplements are best taken with a meal in order to maximize absorption, ideally with a meal that contains dietary fat, such as fish, fatty meat, nuts, seeds, avocados, and similar foods.
What else pairs well with omega-6?
Also taken with omega-3 supplements
Studies have demonstrated that a combined supplementation of omega-3 and omega-6 fatty acids is more effective than when the supplements are taken individually, so you may consider incorporating fish oil or krill oil into your vitamin schedule for example, if you are taking an omega-6 supplement, in order to get the most out of both.What should I avoid taking omega-6 with?
Avoid taking omega-6 at the same time as other omega-6 supplements
Certain supplements, such as evening primrose oil or pumpkin seed oil, are rich sources of omega-6 fatty acids, which means that they should not be combined, or taken with additional omega-6 supplementation, in order to avoid excessive omega-6 fatty acid intake.Avoid taking omega-6 at the same time as multivitamin
A multivitamin might already carry omega-6 fats, and the pair puts the same fat into the day twice without needing to, so make sure to read the label of the multivitamin before an omega-6 supplement goes beside it.What are natural sources of omega-6?
If you are interested in obtaining your daily omega-6 through your diet, you can often find it in:
Possible side effects of omega-6
Possible side effects from taking omega-6 supplements may include (but are not limited to) the following:
- Stomach upset
- Headache
A high omega-6 intake, with very little omega-3 beside it, is the pattern people mean when they talk about the balance drifting toward inflammation.
If you are experiencing negative side effects from taking omega-6 supplements, stop taking them immediately and reach out to your trusted healthcare professional.
Drug interactions with omega-6
The medicines listed below are the ones most often named in interaction reports for omega-6, but it is by no means a comprehensive list:
- Blood thinners
Blood-thinning medication
People taking blood thinners should avoid taking omega-6 supplementation at the same time, as it can exacerbate the effects of the medication, such as increased bleeding or bruising.If you are taking any prescription drugs or medication, check with your trusted healthcare professional before taking omega-6 supplements.
Can I take omega-6 while pregnant or breastfeeding?
Omega-6 fats are essential in the diet, although pregnancy doesn't increase the requirement for essential fatty acids beyond the ordinary needs. The balance with omega-3 is the part studied during pregnancy, because a diet heavy in omega-6 and low in oily fish shifts the ratio, so make sure your diet involves adequate amounts of both, and only resort to supplements where there is a significant gap.
Remember to always discuss any vitamins or supplements with your trusted healthcare professional while pregnant or breastfeeding, or while attempting to conceive.
What are deficiency symptoms of omega-6?
Possible signs of omega-6 deficiency may include (but are not limited to) the following:
- Dry scaly rash
- Poor wound healing
- Infections
- Slower growth in children
Linoleic acid is the essential omega-6 fatty acid, and a true shortage is rare. It shows up as a dry, scaly rash, slower growth in infants and children, poor wound healing and more infections, and it has also been documented in people fed fat-free mixtures through a drip and in chronic fat malabsorption or cystic fibrosis.
In everyday eating, the gap closes long before those signs appear, which is why the general advice is to achieve the target through an adequate intake from oils, nuts and seeds rather than from a supplement.
If you are experiencing abnormal symptoms, reach out to your trusted healthcare professional as soon as possible.
Where should I store omega-6?
For optimal shelf life, it is recommended to keep omega-6 supplements stored in the fridge. Always make sure the bottle or container is tightly closed before putting it in the fridge.
Omega-6 data sources & further reading
- 1.
- 2.
- 3.
- 4.
- 5.
- 6.
- 7.
- 8.
- 9.
- 10.
- 11.
