Omega-3 and 6 | The Fatty Acids You Need

We might think of omega-3 and 6 as vitamins, but they are actually fats! Both omega-3 and omega-6 are biologically active fats and have essential roles in processes like blood clotting and reducing inflammation.

What does the word “fat” make you think of? Some of us have a taboo on the word “fat”,  but fat is an essential macronutrient that we must all get enough of to remain healthy. Omega-3 and omega-6 are two common fats that play important roles in our bodies - and they can bring health benefits, too!¹

What are Omega-3 and Omega-6?

Omega-3s are polyunsaturated fatty acids, and they come in three main forms: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is the most common omega-3 fatty acid in your diet, as it’s found in plant foods like flaxseed, spinach, kale, or canola oil,² while EPA and DHA are most commonly found in fish oils.

Omega-6s are also polyunsaturated fatty acids but have a different chemical structure. The four types of omega-6 fats include arachidonic acid (ARA), linoleic acid (LA), gamma linoleic acid (GLA), and conjugated linoleic acid (CLA).  Of these, the most common omega-6 fat is linoleic acid (LA), which is then converted to arachidonic acid (ARA) in the body. Omega-6 fats are primarily found in vegetable oils, such as soy, corn, and canola oil.  

Omega-3 and 6 Benefits

Both omega-3s and omega-6s are used in the body for energy, but they also play other important physiological roles. Together, both omega-3 and omega-6 fats are an essential part of the cell membrane that surrounds every cell in the body, but individual forms also play more specific roles: for example, docosahexaenoic acid (DHA) is an important component of skin and the retinas in your eye, and also plays a role in brain development. 

Another important role of both omega-3 and omega-6 fats is in our immune system.³ Though these two forms of fat are very similar, they appear to have very different roles in helping protect us from infection and disease.

Benefits of Omega-3 in the Immune System 

Omega-3s support processes in our body that regulate the immune system. For example, the presence of omega-3 fatty acids promotes the release of anti-inflammatory prostaglandins and helps regulate blood clotting. This anti-inflammatory effect is one of the main reasons why people believe omega-3s can help with rheumatoid arthritis, cancer prevention, and cardiovascular disease:^4,5 There have been numerous studies that indicate that people who ate fatty fish like salmon or tuna at least once a week were less likely to die of heart disease than those who do not eat seafood.⁶ A deficiency in omega-3s can also cause rough, scaly skin, and red rashes, and might even disrupt your rest and increase allergy symptoms.⁷

Find out more about other plant-based sources of omega-3.

Benefits and Potential Harms of Omega-6

Though the impact of omega-6 on health remains controversial, studies show that omega-6 stimulates the immune system to be more active. Arachidonic acid (ARA) is used as a building block for molecules that promote inflammation, blood clotting and the constriction of blood vessels. Because of this link between omega-6 and inflammation, critics once viewed omega-6s as unhealthy. 

However, omega-6s are important for our general health, helping stimulate skin and hair growth, maintain bone health, regulate metabolism, and maintain the reproductive system. Some research has also suggested that omega-6 may bring benefits to treating chronic diseases, such as using a high dose of gamma linoleic acid (GLA) to help reduce the symptoms of rheumatoid arthritis.⁸

While current research has not been conclusive regarding the harms or benefits of omega-6s in the body, researchers have found that most modern Western diets contain more omega-6 fatty acids than necessary. Therefore, some experts recommend that individuals reduce their omega-6 intake by reducing the consumption of vegetable oils (sunflower oil, canola oil, and corn oil) and processed foods, which are generally rich in omega-6.⁹ 

Sources of Omega-3 and 6

Created by Paulina Cerna-Fraga

Sources of Omega-3 in Your Diet

The European Food Safety Authority recommends eating 2g of ALA and 250-300 mg of EPA and DHA for a healthy adult daily - which is slightly more than the average European adult generally consumes daily.⁹ 

ALA is often found in plant oils such as flaxseed, soybean, and canola oils, making it the most common form of omega-3. DHA and EPA are less common, though oily fish and other seafood are rich in both of these forms of omega-3, as are eggs. 

In 100g of the following, you’ll get:
     - Chia seeds: 4.9 g of ALA Flax seeds: 2.3g of ALA 
     - Salmon: 4.0g EPA and DHA
     - Sardines: 2.2g of EPA and DHA¹⁰

Though the evidence is clear that eating more omega-3 in our diets brings health benefits, it’s unclear whether we can get those same benefits from omega-3 supplements.

Sources of Omega-6 in Your Diet

Meanwhile, the European Food Safety Authority recommends that a healthy individual should intake 10 g/day of omega-6 fats, primarily made up of linoleic acid (LA) and, to a lesser extent, arachidonic acid (ARA). This is generally less than the average European adult eats in a day.⁹

Omega-6 is primarily found in vegetable oil, so there are loads of good sources of omega-6. This ranges from safflower oil and sunflower oil to walnuts, sunflower seeds, and pumpkin seeds.   It’s very easy to reach this daily recommendation of omega-6, which is why studies have suggested focusing on decreasing our intake of omega-6 fats. 

In 100g of the following, you’ll get:
     - Sunflower seeds: 34g of omega-6 
     - Walnuts: 37g of omega-6 
     - Soybean oil: 50g of omega-6¹⁰