Omega-3 and omega-6 fatty acids are the only essential fatty acids in humans. An essential fatty acid is a fat that the body needs to function but cannot produce itself. Modern diets are typically much higher in omega-6 fatty acids than omega-3 fatty acids. Although the best ratio is 1:1 omega-3 to omega-6, a diet that is neither deficient nor overly abundant in either is healthy.
Physiology
Omega-3 and omega-6 fatty acids are polyunsaturated fatty acids. These fatty acids are important structural components of cellular membranes, especially in the eye and the nervous system, according to the Linus Pauling Institute. Essential fatty acids are involved in gene expression and the production of pro-inflammatory, omega-6, and anti-inflammatory, omega-3, signals.
Omega-3 Fatty Acids
Omega-3 fatty acids promote anti-inflammatory signals in the body. Increased intake may improve outcome in heart disease, high cholesterol, hypertension, diabetes, inflammatory diseases and some psychological disorders. Foods rich in omega-3 fatty acids include cold-water fish, flaxseeds, chia seeds and walnuts. The University of Maryland Medical Center, or UMMC, suggests supplementing with up to 3 grams of omega-3 fatty acids a day without the supervision of a doctor.
Omega-6 Fatty Acids
Omega-6 fatty acids are mainly pro-inflammatory in the body. Despite the link of inflammation and high dietary omega-6 to diseases, omega-6 fatty acids are still essential nutrients. Omega-6 fatty acids are concentrated in the skin and hair, maintain bone health and metabolism and are essential for reproductive health, according to the UMMC. Most people do not need to supplement with omega-6 fatty acids due to the high content in the modern diet.
Dietary Intake
Typical diets contain 10 to 25 times the amount of omega-6 fatty acids than omega-3 fatty acids. Most can benefit by supplementing with omega-3 fatty acids. The University of Maryland Medical Center recommends avoiding foods with more than four times the content of omega-6 to omega-3 fatty acids.
References
- University of Maryland Medical Center: Medical Reference: Complementary Medicine: Omega-3 Fatty Acids
- University of Maryland Medical Center: Medical Reference: Complementary Medicine: Omega-6 Fatty Acids
- Oregon State University: Linus Pauling Institute: Micronutrient Information Center: Essential Fatty Acids
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