Omega-6: What It Is & How Much of It to Eat in 2025
Omega-6 fatty acids are everywhere in the modern diet. You’ll find them in vegetable oils, snacks, fast food, and even health foods. Most people are eating far more omega-6 than they realize – or even should.
Some experts say we’re consuming way too much omega-6. Others argue it’s only a problem when your diet lacks omega-3s or other key nutrients. The debate can get confusing quickly, and there’s a lot of conflicting information out there.
So what’s the truth? This guide breaks down what omega-6 really is, where it comes from, and how it fits into a healthy diet. You’ll get clear, practical advice along with insights into the ideal ratio of omega-6 to omega-3. Find out how each one supports your long-term health now.
🧬 What Are Omega-6 Fatty Acids?
Omega-6 fatty acids are a type of polyunsaturated fat, essential for human health, and they’re widely considered one of the healthiest fats. Since they're classified as essential fatty acids, your body can’t produce them on its own, so they must be obtained through your diet. These fatty acids are crucial for cellular functions and maintaining structural integrity within the body1.
🥑 Who Should Care About Omega-6 Fatty Acids?
While omega-6 is essential for health, some people should be more mindful of how much they’re getting. If you’re dealing with chronic inflammation or an autoimmune condition, high levels of certain omega-6 fats might make things worse2.
Still, not all omega-6s are the problem. Linoleic acid (LA), the kind found in most whole foods, doesn’t seem to cause inflammation and might even help reduce it. Other types, especially in heavily processed oils, may be more harmful3.
People with heart issues or risk factors like high blood pressure or high cholesterol should also pay attention. Too many processed foods can push your omega-6 levels way up while your omega-3s fall behind. That imbalance could make it harder to support your heart, so shifting to more whole foods and healthy fats can really help.
If you're trying to eat more balanced overall, omega-6 is worth thinking about. Most processed snacks, fast foods, and packaged meals are loaded with it. You don’t need to obsess if you’re already eating a varied, whole-food diet, but if not, cutting back on ultra-processed stuff is a smart place to start.
The Pareto principle is a great guide here. If 80 to 90% of your calories come from whole foods, there’s plenty of room to get 10 to 20% of your calories from any food you want – including heavily processed snacks that you really enjoy – while not compromising on your overall health4.
💧 Types of Omega-6 Fatty Acids
Omega-6 fatty acids come in several forms, each with distinct properties and potential health benefits. Understanding these types can help you make informed choices about incorporating omega-6 into your meals. Here are the main types:
Linoleic acid (LA): The most prevalent omega-6 fatty acid in the typical Western diet, linoleic acid is primarily found in vegetable oils like soybean, sunflower, corn, and safflower oils. It’s also present in nuts, seeds, and some meats. It cannot be synthesized in the body.
Arachidonic acid (AA): Found mainly in animal products like meat, eggs, and dairy, arachidonic acid is also produced from linoleic acid in the body. It plays a key role in regulating inflammation, supporting immune function, and maintaining brain health.
Gamma-linolenic acid (GLA): GLA is found in plant-based oils such as evening primrose, borage, and black currant seed oils. It’s particularly known for its anti-inflammatory effects, which may help alleviate symptoms of conditions like eczema and rheumatoid arthritis.
Dihomo-gamma-linolenic acid (DGLA): A metabolite of GLA, DGLA helps regulate inflammation and modulate immune responses, potentially influencing conditions like asthma and cardiovascular diseases.
Eicosadienoic acid (EDA): Less common than other omega-6s, EDA is found in small amounts in certain plant oils, including hemp and pumpkin seed oils. Despite its lower abundance, it still contributes to overall omega-6 intake and has potential effects on inflammation.
💪 Potential Health Benefits of Omega-6 Fatty Acids
Omega-6 fats have gotten a mixed reputation, but some of them may actually support your health in meaningful ways. Research is still evolving, and not all benefits are confirmed, but there are a few promising areas worth noting.
Linoleic acid (LA) and arachidonic acid (AA) may help maintain healthy skin, hair, and cell membranes. These fats play a structural role in your body and can support overall skin health and healing5.
Some studies suggest that AA and another omega-6 fat called docosapentaenoic acid (DPA) might help slow cognitive decline in older adults. The evidence isn’t rock-solid yet, but early results show potential for brain health as you age6.
❌ How Eating Too Much Omega-6 Can Harm Your Health
Too much omega-6, especially from processed foods, can disrupt important systems in your body7. It’s not about avoiding omega-6 entirely, but chronic overconsumption can raise several health concerns. Here’s what you can expect if you have too much omega-6 in your diet8:
Increased inflammation: High omega-6 intake can trigger inflammatory responses, especially in your arteries. This can lead to plaque buildup and increase your risk of heart disease.
Joint and autoimmune problems: Omega-6 overload is linked to higher rates of rheumatoid arthritis and other inflammation-driven conditions. It may worsen symptoms in people with autoimmune disorders.