Omega-6 fatty acids
Omega-6 fatty acids are essential fatty acids that the human body cannot synthesize. Being necessary for human health, they have to be obtained from food.
Along with omega-3 fatty acids, omega-6 fatty acids play a crucial role in brain function, and normal growth and development.
Omega-6 is a type of polyunsaturated fatty acid (PUFA), that helps stimulate skin and hair growth, maintain bone health, regulate metabolism, and maintain the reproductive system.
A healthy diet contains a balance of omega-6 and omega-3 fatty acids, in the ratio that ranges from 4:1 to 1:4.
Omega-3 fatty acids help reduce inflammation, while some omega-6 fatty acids are known to promote inflammation.
Some studies have suggested that elevated intakes of omega-6 fatty acids may play a role in complex regional pain syndrome. Incidentally, the typical American diet tends to contain 14 to 25 times more omega-6 fatty acids than omega-3 fatty acids.
On the other hand, the Mediterranean diet, has a healthier balance between omega-3 and omega-6 fatty acids.
Studies have shown that people who follow a Mediterranean-style diet are less likely to develop heart disease.
The Mediterranean diet does not include much meat (which is high in omega-6 fatty acids, though grass fed beef has a more favorable omega-3 to omega-6 fatty acid ratio), and emphasizes foods rich in omega-3 fatty acids, including whole grains, fresh fruits and vegetables, fish, olive oil, garlic, as well as moderate wine consumption.
There are different types of omega-6 fatty acids, and not all 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.
Linoleic acid is converted to gamma-linolenic acid (GLA) in the body that further breaks down to arachidonic acid (AA).
GLA is found in several plant-based oils, including evening primrose oil (EPO), borage oil, and black currant seed oil.
GLA may actually reduce inflammation.
Much of the GLA taken as a supplement is converted to a substance called DGLA that fights inflammation. It is known that having adequate amounts of magnesium, zinc, and vitamins C, B3, and B6 in the body will help promote the conversion of GLA to DGLA.
Omega-6 fatty acids may be useful for the following health conditions:
- Diabetic neuropathy
- Rheumatoid Arthritis
- Allergies
- ADHD (Attention deficit hyperactivity disorder)
- Breast cancer
- Eczema
- Hypertension (high blood pressure)
- PMS (Pre Menstrual Syndrome)
- Menopausal symptoms
- Breast pain (mastalgia)
- Osteoporosis
- Multiple Sclerosis
There should be a balance between omega-6 and omega-3 fatty acids for maintaining good health. The ratio should be in the range of 2:1 to 4:1, omega-6 to omega-3, or even lower.
Omega-6 fatty acids can be found in sunflower, safflower, soy, sesame, and corn oils. The average diet provides plenty of omega-6 fatty acids – hence supplements are usually not necessary.
People with eczema, psoriasis, arthritis, diabetes, or breast tenderness (mastalgia) may be prescribed omega-6 supplements by their doctors.
Omega-6 fatty acids are available in supplemental oils that contain linoleic acid (LA) and GLA, such as EPO (Oenothera biennis) and black currant (Ribes nigrum) oils. Spirulina (often called blue-green algae) also contains GLA.
