Omega-6 Fatty Acids
Essential but overabundant. Omega-6 fatty acids are necessary for health, but modern diets provide far too much relative to omega-3s. The ancestral ratio was about 1:1; today it's often 15:1 or higher, potentially driving chronic inflammation.
The Omega-6 Family
Linoleic Acid (LA)
The parent omega-6. Essential - must come from diet. Found in seeds, nuts, vegetable oils.
Gamma-Linolenic Acid (GLA)
Made from LA, or from evening primrose/borage oil. Paradoxically anti-inflammatory.
Dihomo-GLA (DGLA)
Intermediate that produces anti-inflammatory prostaglandin E1 (PGE1).
Arachidonic Acid (AA)
The end product. Essential for brain, but produces pro-inflammatory eicosanoids.
Prostaglandins
Hormone-like compounds made from AA. Some promote inflammation, others resolve it.
Leukotrienes
Made from AA via LOX enzymes. Involved in asthma, allergies, and inflammation.
The Ratio Problem
Omega-6 and omega-3 compete for the same enzymes. When omega-6 dominates:
More Inflammatory Mediators
Enzymes preferentially make pro-inflammatory compounds from abundant omega-6s.
Less Resolution
Omega-3 derived resolvins and protectins that turn off inflammation are crowded out.
Cell Membrane Composition
Cell membranes become rich in omega-6, affecting fluidity and signaling.
Chronic Low-Grade Inflammation
May contribute to heart disease, diabetes, obesity, and other inflammatory conditions.
Modern Sources of Omega-6
Very High
- Soybean oil
- Corn oil
- Sunflower oil
- Safflower oil
- Cottonseed oil
- Grapeseed oil
Moderate
- Walnuts
- Pine nuts
- Sesame seeds
- Pumpkin seeds
- Chicken (esp. skin)
- Pork
Better Choices
- Olive oil (low ω6)
- Avocado oil
- Coconut oil
- Butter/ghee
- Macadamia nuts
- Grass-fed beef
How to Improve Your Ratio
Reduce Omega-6
Avoid vegetable/seed oils. Cook with olive oil, butter, or coconut oil. Eat less fried/processed food.
Increase Omega-3
Eat fatty fish 2-3x/week. Consider fish oil or algae oil. Choose grass-fed/pasture-raised meats.
Read Labels
Soybean oil is in almost everything processed. Restaurant food is usually cooked in seed oils.
Target Ratio
Aim for 4:1 or lower. Some researchers suggest 2:1 or 1:1 is optimal.
The GLA Exception
Not all omega-6s are created equal. GLA (gamma-linolenic acid) is paradoxically anti-inflammatory:
How It Works
GLA converts to DGLA, which produces anti-inflammatory PGE1. It can also inhibit AA production.
Sources
Evening primrose oil, borage oil, black currant seed oil. Not found in regular food in significant amounts.