What are omega-6?
Omega-6s are essential fatty acids belonging to the polyunsaturated lipid family. As the human body cannot synthesize them, they must be supplied by the diet.
They play a key role in many biological functions, including inflammatory response, hormone regulation and cardiovascular health. However, an excess of omega-6 over omega-3 can promote certain inflammatory pathologies.
The main omega-6s are
Linoleic acid (LA) → A precursor of the other omega-6s, it is transformed into arachidonic acid (AA), necessary for the synthesis of prostaglandins and leukotrienes.
Gamma-linolenic acid (GLA) → Present in certain vegetable oils, it has anti-inflammatory and immunomodulatory properties.
Arachidonic acid (AA) → Essential for brain, muscle and immune system function, but in excess can promote chronic inflammation.
What are the benefits of omega-6?
When consumed in a balanced way, omega-6s provide numerous benefits:
Where to find omega-6 naturally?
Omega-6s are widely present in our diet, mainly in :
Plant sources (linoleic acid - LA and gamma-linolenic acid - GLA)
Vegetable oils → Sunflower oil, corn oil, soybean oil, grapeseed oil.
Seeds and oilseeds → Walnuts, almonds, sunflower seeds, sesame seeds.
Pulses → Chickpeas, lentils, kidney beans.
Animal sources (Arachidonic acid - AA)
Red meats and cold cuts.
Eggs.
Dairy products.
Oily fish (in smaller quantities than omega-3s).
Should I take omega-6 supplements?
Omega-6 supplementation is rarely necessary, as these fatty acids are already widely present in the modern diet. However, some people may benefit from a specific intake of GLA (gamma-linolenic acid) via supplements such as:
Evening primrose oil → Known for its benefits on the skin, the menstrual cycle and inflammation.
Borage oil → Particularly effective for skin hydration and joint comfort.
These supplements are often used to relieve hormonal imbalances, menstrual pain and skin conditions.
What's the right balance between omega-6 and omega-3?
One of the major problems of the modern diet is the imbalance between omega-6 and omega-3. While an ideal ratio would be 3:1, most Western diets reach a ratio of 15:1 or even 20:1, which promotes chronic inflammation and cardiovascular disease.
To restore a healthy balance, we recommend :
Reduce consumption of omega-6-rich oils (sunflower, corn, soy).
Increase omega-3 intake via oily fish, flaxseed oil, rapeseed oil and chia seeds.
Give priority to high-quality omega-6s, such as those found in evening primrose and borage oils.
What are the effects of too much omega-6?
An excess of omega-6, combined with an insufficient intake of omega-3, can be deleterious to health. It can promote :
Chronic inflammation, increasing the risk of cardiovascular disease, arthritis, allergies and autoimmune disorders.
Oxidative stress, accelerating cellular aging.
Obesity and metabolic disorders, by promoting insulin resistance.
Hormonal disorders, impacting the menstrual cycle and endocrine balance.
What are the signs of omega-6 deficiency?
Omega-6 deficiency is rare, but can lead to
These symptoms are mostly observed in cases of fat malabsorption or extremely restrictive diets.
What's the difference between omega-6 and omega-3?
Omega-6 → Present in large quantities in the modern diet, they are necessary but should be consumed in moderation.
Omega-3 → Essential for anti-inflammatory balance, their intake must be increased to re-establish a good ratio with omega-6.
The two are complementary, but too much omega-6 without enough omega-3 can upset the body's balance.
What foods should I choose for a good omega-6 balance?
Rather than eliminating omega-6s altogether, it is preferable to :
Choose balanced oils (rapeseed, olive, camelina).
Limit excessive omega-6-rich oils (sunflower, corn, soy).
Increase sources of omega-3s, notably through oily fish and flaxseed.
Omega-6s are essential fatty acids, indispensable for numerous physiological functions. However, their excessive consumption, combined with an insufficient intake of omega-3s, can lead to an inflammatory imbalance. It is therefore crucial to rebalance your diet, favoring a better balance between omega-6 and omega-3, while giving priority to quality sources such as evening primrose and borage oils.
