Omega-6 is a healthy type of fat found in foods like walnuts, soybean oil, and seeds. It can support heart health by helping lower levels of LDL (“bad”) cholesterol in the blood.
Omega-6 also has antioxidant and anti-inflammatory effects in the body. It may help improve insulin sensitivity, which supports healthy blood sugar control.
Omega-6 is also sold as a capsule supplement. It is often combined with other fats, such as omega-3 and omega-9.
Health benefits
The main benefits of omega-6 include:
1. Preventing cardiovascular disease
Omega-6 is a healthy fat with antioxidant properties that protect the body's fats from oxidation. This process may lower total cholesterol and LDL ("bad") cholesterol levels in the blood, supporting heart and blood vessel health while potentially reducing the risk of heart attack and stroke.
Omega-6 also has anti-inflammatory properties that may support circulation and help reduce fatty buildup in blood vessels, which can help prevent atherosclerosis.
2. Preventing diabetes
Getting enough omega-6 in the diet may help insulin work better. This can support more stable blood sugar levels and may help reduce insulin resistance and the risk of diabetes.
3. Helping treat skin conditions
Linoleic acid, a type of omega-6 fatty acid, offers anti-inflammatory benefits and helps maintain skin hydration. It can be used to help manage certain skin conditions, including psoriasis, eczema, and dermatitis.
4. Supporting emotional regulation
Omega-6 may help reduce inflammation in the central nervous system. It may help support emotional regulation and reduce symptoms such as anxiety or agitation in autistic individuals.
Omega-3 vs omega-6
Omega-3 is a polyunsaturated fat made up of eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). This type of polyunsaturated fatty acid has anti-inflammatory and antioxidant properties.
Omega-6 is also a polyunsaturated fat, but it is made up of linoleic acid and arachidonic acid, which the body produces from linoleic acid. Omega-6 also has anti-inflammatory and antioxidant effects.
Food sources
The following table shows the amount of omega-6 in 100 g of various foods:
It is important to remember that to get the benefits of omega-6, these foods should be part of a balanced diet and paired with regular physical activity.
Recommended amount
The American Heart Association (AHA) recommends that omega-6 make up about 5% to 10% of total daily calories. For example, someone who eats 2,000 calories per day would aim for about 11 g to 22 g of omega-6 daily.
The European Food Safety Authority has proposed omega-6 intake, in the form of linoleic acid, at 4% of total daily calories.
Is omega-6 inflammatory?
Some people believe omega-6 is inflammatory because higher intake could increase the body’s production of arachidonic acid. Arachidonic acid is linked to the production of certain pro-inflammatory compounds, which could increase the risk of cardiovascular disease.
However, not all products made from arachidonic acid trigger inflammation. Some more recent studies also suggest there is no conclusive evidence that omega-6 intake worsens inflammation, heart disease, or other health problems.
When to take supplements
Because many foods contain omega-6, supplements are usually only recommended to support treatment for specific conditions, such as psoriasis, eczema, or diabetes.
Omega-6 supplements are sold as capsules containing vegetable oils such as evening primrose oil, safflower oil, grapeseed oil, or borage oil.
How you take these supplements and the dose can vary depending on the condition being treated. For that reason, supplements should only be used with guidance from a doctor or registered dietitian.
Possible side effects
The main side effects linked to omega-6 supplementation include headache, abdominal pain, nausea, and diarrhea.
Contraindications for use
Omega-6 supplements are not recommended during childhood, pregnancy, or breastfeeding due to insufficient studies confirming their safety in these stages.
Omega-6 supplements are also not recommended for people with seizures or chronic obstructive pulmonary disease (COPD).
In addition, people taking medications such as anticoagulants, chemotherapy drugs, ceftazidime, cyclosporine, or phenothiazines should only use omega-6 supplements if advised by a healthcare provider.