In 30 seconds
- The main omega-6 is linoleic acid, an essential fat your body cannot make. EFSA sets an adequate intake of 4% of energy: about 9 g a day on 2,000 kcal.
- Seeds, nuts and their oils provide more than enough: 30 g of walnuts give you 11.4 g, and a tablespoon of sunflower oil, 6.6 g.
- In a review of 15 trials in healthy people, adding linoleic acid to the diet did not raise markers of inflammation.
- What is usually missing is the omega-3s EPA and DHA: the body converts less than 15% of plant omega-3 into them.
Omega-6 is a family of essential fats: your body cannot make them, so they have to come from food. Its main member, linoleic acid, is part of the skin barrier and has an authorised EU claim on cholesterol. And it is easy to cover: there is plenty of it in seeds, nuts and vegetable oils.
What omega-6 is
“Omega-6” is the name of a family of polyunsaturated fatty acids. The head of the family is linoleic acid. Together with alpha-linolenic acid (ALA), the plant omega-3, it is one of the two fats your body cannot make and that have to come from your diet 1.
From linoleic acid, the body produces other omega-6 fats 1:
- Gamma-linolenic acid (GLA). You also get it ready-made from evening primrose and borage oils 1 and, in smaller amounts, from hemp seeds: 1.3 g per 100 g 2.
- Arachidonic acid. As well as making it, you get it ready-made from meat, eggs and some fish, about 0.15 g a day in a typical US diet 5.
What omega-6 does: its benefits
Cholesterol: the official claim
The EU recognises that “linoleic acid contributes to the maintenance of normal blood cholesterol levels”. The effect is obtained with a daily intake of 10 g of linoleic acid, and the claim only applies to foods with at least 1.5 g per 100 g and per 100 kcal 4. A varied and balanced diet and a healthy lifestyle are important.
The American Heart Association (AHA) considers this effect well established in human trials. In a meta-analysis of 6 trials, replacing saturated fat with polyunsaturated fat reduced coronary events by 24% 5.
For the skin
Linoleic acid is the most abundant polyunsaturated fatty acid in the epidermis. It is built into the ceramides of the outermost layer, and its presence goes hand in hand with good barrier function 1. When essential fats are lacking, dermatitis appears and the skin loses more water 1.
GLA has also been studied for the skin. In one study, 1.5 g a day of evening primrose oil improved skin hydration 1.
If you exercise, whether you are a man or a woman
EFSA's reference is a percentage of energy, the same for all adults 3. If you exercise and eat more, the grams you need go up automatically, and so does what your meals provide.
Omega-6 a day
Omega-6 as a share of your energy
How much omega-6 you need and how to get it
EFSA sets an adequate intake of linoleic acid of 4% of energy. It was calculated from the lowest intakes in several European population groups with no signs of deficiency 3. The AHA aims higher: at least 5-10% of energy from omega-6 5.
| What you eat a day | 4% of energy | An example of how to get there |
|---|---|---|
| 1,800 kcal | 8.0 g | 1 tablespoon of sunflower oil and 1 of sesame |
| 2,000 kcal | 8.9 g | 30 g of pine nuts |
| 2,500 kcal | 11.1 g | 30 g of walnuts |
| 3,000 kcal | 13.3 g | 30 g of sunflower seeds and 1 tablespoon of sunflower oil |
Our own calculation using EFSA's adequate intake (4% of energy) and USDA FoodData Central data. Each gram of fat provides 9 kcal. The rest of your diet also counts.
You get it with food, without complications: a handful of nuts or seeds and vegetable oil in your meals. With 30 g of walnuts you already go past the 10 g a day of the cholesterol claim.
Omega-6 per serving
What one serving provides, compared with what you need
Omega-6 in a vegan diet: plant foods
Seeds, nuts and their oils are concentrated sources of omega-6. If you eat a vegan diet, it is easy for you 2:
| Food (portion) | Omega-6 per portion | Omega-6 per 100 g | Omega-3 (ALA) per 100 g |
|---|---|---|---|
| Safflower oil (1 tablespoon, 10 g) | 7.5 g | 74.6 g | 0 g |
| Sunflower oil (1 tablespoon, 10 g) | 6.6 g | 65.7 g | 0 g |
| Soya oil (1 tablespoon, 10 g) | 5.1 g | 51.0 g | 6.8 g |
| Olive oil (1 tablespoon, 10 g) | 1.0 g | 9.8 g | 0.8 g |
| Walnuts (30 g) | 11.4 g | 38.1 g | 9.1 g |
| Pine nuts (30 g) | 10.0 g | 33.2 g | 0.1 g |
| Hulled hemp seeds (30 g) | 8.2 g | 27.4 g | 8.7 g |
| Hulled sunflower seeds (30 g) | 6.9 g | 23.0 g | 0.1 g |
| Hulled pumpkin seeds (30 g) | 6.2 g | 20.7 g | 0.1 g |
| Peanuts (30 g) | 4.7 g | 15.6 g | 0 g |
| Almonds (30 g) | 3.7 g | 12.3 g | 0 g |
| Sesame (1 tablespoon, 10 g) | 2.1 g | 21.4 g | 0.4 g |
| Chia seeds (1 tablespoon, 10 g) | 0.6 g | 5.8 g | 17.8 g |
| Linseed (1 tablespoon, 10 g) | 0.6 g | 5.9 g | 22.8 g |
Source: USDA FoodData Central (SR Legacy). Omega-6 = linoleic acid; omega-3 = alpha-linolenic acid. Portions are approximate.
- Seed oils are the most concentrated: a tablespoon of sunflower oil provides 6.6 g.
- Walnuts give you both essential fats: in 30 g, 11.4 g of omega-6 and 2.7 g of omega-3 ALA 2.
- Olive oil is mainly omega-9: 71.3 g of oleic acid per 100 g, and only 9.8 g of omega-6 2.
- Watch out for “high oleic”. In high-oleic safflower oil, omega-6 drops from 74.6 to 12.7 g per 100 g 2. Check the label on your oil.
What is usually missing: EPA and DHA
With a plant-based diet, omega-6 is not the issue. The gap is usually in EPA and DHA, the long-chain omega-3s. Chia, linseed and walnuts provide ALA, but the body converts less than 15% of it into EPA and DHA 7.
The direct plant source is algal oil: it usually provides about 100-300 mg of DHA, and some also contain EPA 7. We explain it in EPA and DHA: what they are and how they differ.
Is it inflammatory?
What was seen when it was measured in people
Is omega-6 inflammatory?
This is the question people ask most. The idea is that a lot of omega-6 would favour the production of pro-inflammatory eicosanoids, which come from arachidonic acid 6. But when it has been measured in people, this has not been confirmed:
- Trials: a systematic review brought together 15 randomised trials in healthy people. They measured C-reactive protein, fibrinogen, cytokines and other markers. Conclusion: there is virtually no evidence that adding linoleic acid to the diet raises markers of inflammation 6.
- Observational studies: higher omega-6 intake was associated with the same or lower markers of inflammation 5.
- Arachidonic acid: in a 7-week study with about 7 times the usual amount, platelet aggregation, bleeding time and the immune response did not change 5.
That is why the AHA supports getting at least 5-10% of energy from omega-6 5. You can use your oils and nuts with peace of mind.
Omega-6 and omega-3: does the ratio matter?
The two compete for the same enzymes: ALA slows the metabolism of linoleic acid, and vice versa 7. That is where the idea of an ideal ratio comes from. But that ratio, if it exists, has not been defined. Most experts consider raising blood levels of EPA and DHA much more important than lowering linoleic acid 7.
EFSA gives a reference for each: 4% of energy for linoleic acid, 0.5% for ALA and 250 mg of EPA and DHA 3. On your plate: there is no need to cut out omega-6, just make sure you get your omega-3. We set it out step by step in the omega-3 guide.
Omega-6 and omega-9: how they differ
The most familiar omega-9 is oleic acid, the main fat in olive oil 2. It is not essential: the only essential fats are linoleic acid and ALA 1.
In the European list, oleic acid carries this claim: “Replacing saturated fats in the diet with unsaturated fats contributes to the maintenance of normal blood cholesterol levels”. It applies to foods high in unsaturated fatty acids 4.
And “omega 3-6-9” supplements? You already get omega-6 and omega-9 from oils and nuts. On their label, what is worth checking is the mg of EPA and DHA.
CLA, a relative of linoleic acid
CLA, or conjugated linoleic acid, is a group of forms of linoleic acid with the double bonds arranged differently. It occurs naturally, in small amounts, in meat and dairy products from ruminants 8. It is a different molecule, with its own studies, focused on body composition.
The most cited meta-analysis brought together 18 trials. With 3.2 g of CLA a day, people lost 0.09 kg more fat per week than with placebo, and the effect grew with the dose 8. We tell you about it in CLA: what it does.
Frequently asked questions
What is omega-6 good for?
It is an essential fat: your body cannot make it. Linoleic acid is part of the skin barrier, and the EU recognises that “linoleic acid contributes to the maintenance of normal blood cholesterol levels”, with 10 g a day.
Which foods are highest in omega-6?
Safflower, sunflower and soya oils, walnuts, pine nuts and seeds. With 30 g of walnuts you get 11.4 g of linoleic acid, more than you need in a day on 2,500 kcal.
Is omega-6 inflammatory?
The studies do not support that. In a review of 15 trials in healthy people, adding linoleic acid to the diet did not raise markers of inflammation, and the American Heart Association supports getting at least 5-10% of energy from omega-6.
What is omega-6 good for in women?
The same as in men: it is an essential fat, it is part of the skin barrier and it has its claim on cholesterol. EFSA's reference is also the same, 4% of energy: about 8 g a day if you eat 1,800 kcal.
Sources
- Linus Pauling Institute, Oregon State University. Essential fatty acids and skin health. Micronutrient Information Center. View publication
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: SR Legacy. 2018. View publication
- EFSA (European Food Safety Authority). Dietary reference values for nutrients: summary report. EFSA Supporting Publication. 2017:e15121. View publication
- Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods. View publication
- Harris WS, Mozaffarian D, Rimm E, et al. Omega-6 fatty acids and risk for cardiovascular disease: a science advisory from the American Heart Association Nutrition Subcommittee of the Council on Nutrition, Physical Activity, and Metabolism; Council on Cardiovascular Nursing; and Council on Epidemiology and Prevention. Circulation. 2009;119(6):902-907. View publication
- Johnson GH, Fritsche K. Effect of dietary linoleic acid on markers of inflammation in healthy persons: a systematic review of randomized controlled trials. J Acad Nutr Diet. 2012;112(7):1029-1041. View publication
- Office of Dietary Supplements, National Institutes of Health. Omega-3 fatty acids: fact sheet for health professionals. View publication
- Whigham LD, Watras AC, Schoeller DA. Efficacy of conjugated linoleic acid for reducing fat mass: a meta-analysis in humans. Am J Clin Nutr. 2007;85(5):1203-1211. View publication
Information based on published studies. It does not replace the advice of a doctor or registered dietitian. The results describe what was measured in each study, not the properties of any specific product.
