Omega-6 fatty acids are polyunsaturated fats essential for human health. They play an important role in brain function, skin and hair growth, bone health, reproduction and metabolism. There is evidence that replacing saturated fat in the diet with omega-6 fatty acids may be beneficial to heart health.
Health Benefits
A type of omega-6 called gamma-linolenic acid, or GLA, may reduce inflammation. According to the University of Maryland Medical Center, some studies show that GLA may reduce nerve pain in individuals with diabetic neuropathy if taken for 6 months or more, and that omega-6 fatty acids may be useful for other conditions, including eczema, PMS, high blood pressure and osteoporosis, as well.
Recommended Intake
The American Heart Association suggests that 5 to 10 percent of your daily calories come form omega-6 fatty acids. Daily intake should range between 12 to 22 g, depending on activity level, age, and gender. Most Americans meet these guidelines with their current intakes of oils found in foods. Talk to your doctor if you think you could benefit from supplements.
Dietary Sources
Omega-6 fatty acids are primarily found in vegetable oils, including corn, sunflower, safflower and soy oils. Seeds and nuts also contain omega-6 fatty acids. Vegetable oils are abundant in the Western diet, as vegetables oils are used in many processed foods, so deficiency is not an issue for healthy individuals. Gamma-linolenic acid is found in plant-based oils such as evening primrose, borage and black currant seed oil.
Considerations
There is some controversy with regard to the high level of omega-6 fatty acids found in the diet compared to omega-3 fatty acids, another group of essential fatty acids. The University of Maryland Medical Center recommends a ratio of 2:1 to 4:1, omega-6 to omega-3, for general health.
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