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.

• Worsened mental health: A diet too high in omega-6 may raise the risk of depression and anxiety. This may be partly due to the way omega-6 interferes with omega-3 function in the brain.

• Gut disruption: Excess omega-6 can negatively affect your intestinal health. It may throw off the gut microbiome and promote inflammation in the digestive tract.

• Poor omega-3 balance: Too much omega-6 makes it harder for your body to use omega-3s effectively. This imbalance can impair brain function and weaken your anti-inflammatory defenses⁹.

• Metabolic problems: High omega-6 intake is associated with insulin resistance and metabolic syndrome. Over time, this can lead to type 2 diabetes or other metabolic conditions.

• Higher obesity risk: Diets high in omega-6 fats are linked to weight gain and a greater risk of obesity. This may stem from inflammation, metabolic effects, or poor appetite regulation.

🔁 Omega-6 vs. Omega-3: What Are the Differences?

Omega-6 and omega-3 fats are both essential, but they work differently in the body. Omega-6 is common in oils like soybean, corn, and sunflower. Omega-3 shows up in fatty fish, flaxseeds, and walnuts¹⁰.

The key difference is how they affect inflammation. Omega-3s help lower it, while too much omega-6 can raise it. They also compete for the same enzymes, so too much omega-6 can block omega-3 from doing its job.

You don’t need to cut omega-6, just bring in more omega-3 and cut back on ultra-processed foods to improve the balance.

🔬 Too Much Omega-6 Can Be Bad

Too much omega-6 can tip your body toward inflammation. These fats can be converted into compounds called eicosanoids, which may trigger or worsen inflammatory responses, especially when omega-6 intake is high and omega-3 intake is low.

Omega-3s help counter that effect by producing anti-inflammatory compounds, but they can’t do much if omega-6 is crowding them out. A high omega-6 to omega-3 ratio has been linked to a higher risk of autoimmune issues, asthma, and allergies¹.

Shifting the balance (essentially, eating fewer processed foods rich in omega-6 and more omega-3-rich foods like fatty fish and flaxseeds) can help lower your risk of chronic inflammation, heart disease, and even certain cancers¹¹.

⚖️ How to Get the Right Balance of Omega-3 & Omega-6

Balancing omega-3 and omega-6 starts with cutting back on the excess. Most people already get plenty of omega-6, so the focus should be on reducing consumption of it while adding more omega-3-rich foods. Here’s how to get the right balance between omega-6s and omega-3s:

• Cut back on processed foods: Most packaged snacks and fast foods are full of omega-6-heavy oils like soybean, corn, and sunflower. Reducing these foods is one of the fastest ways to improve your fat ratio.

• Focus on whole food sources: Omega-3s from foods like salmon, flaxseeds, walnuts, and chia seeds are easy to add to your meals. These foods offer extra nutrients alongside healthy fats.

• Aim for a better ratio: Many experts suggest a ratio between 1:1 and 4:1 of omega-3 to omega-6 for better health. While exact numbers aren’t always practical, aiming for a better balance is still helpful.

• Use supplements if needed: Omega-3 supplements like fish oil or algae oil can help close the gap, especially if you don’t eat much seafood. Still, getting your fats from real food is usually more beneficial.

• Switch to healthier oils: Switch out seed oils for avocado or olive oil when cooking. Even small changes like this can shift your fat balance over time.

🐟 Best Sources of Omega-3 Fatty Acids

To get the most out of omega-3s, it’s best to focus on food sources that are rich in this vital nutrient. Below are some of the best omega-3-rich foods you can incorporate into your diet.

🏷️ How to Check Food Labels & Moderate Your Intake of Omega-6

Understanding food labels can help you manage how much omega-6 you're actually eating, especially if you’re trying to balance it with omega-3. Here’s what to look out for on food labels:

• Look at the ingredients list: Scan for oils like soybean, sunflower, safflower, or corn oil. These are all high in omega-6 and commonly used in packaged foods.

• Scan for “omega-6” on the label: Most labels won’t list it outright. To estimate, subtract saturated and trans fats from total fat—what’s left includes omega-6, omega-3, and other unsaturated fats.

• Mind the serving size: Fat content is based on one serving, which might be smaller than you think. Multiply by how much you actually eat to get a realistic picture.

• Watch out for oil blends: If you see “vegetable oil” or “oil blend,” check which oils are used. Some blends are much heavier in omega-6 than others.

• Choose cold-pressed or extra virgin oils: These are less processed and preserve more of the beneficial fats. They also tend to be higher quality than refined oil versions.

💸 How to Save Money While Balancing Omega-3 & Omega-6 Intake

You don’t have to break the bank to improve your omega-3 to omega-6 ratio. These practical tips can help you make healthier swaps without overspending:

• Swap out common oils: Replace soybean, corn, or generic vegetable oils with canola or olive oil. They offer a better omega balance and are easy one-for-one substitutes in cooking.

• Buy canned fish instead of fresh: Canned sardines, mackerel, and salmon are rich in omega-3s and much cheaper than fresh fillets. They’re also shelf-stable and super versatile.

• Use flax or chia seeds regularly: A small bag goes a long way, and they’re packed with plant-based omega-3s. Add them to oatmeal, smoothies, or yogurt for an easy boost.

• Eat eggs enriched with omega-3: These cost a bit more than regular eggs but are still budget-friendly. You get a steady source of omega-3s without needing separate supplements.

• Limit processed and deep-fried foods: Cutting back on these foods naturally lowers your omega-6 intake. This move saves money and improves your overall diet at the same time.

• Buy in bulk when possible: Stocking up on nuts, seeds, and oils from warehouse stores or co-ops can bring the price down. Just store them properly so they stay fresh longer.

💊 Are Omega Supplements Worth It?

Most people get plenty of omega-6 from their diet, so there’s rarely a need to supplement it. Omega-6 fats are already found in large amounts in common vegetable oils, processed foods, and animal products. Adding more through supplements could actually make your fatty acid balance worse, especially if you're not also increasing your omega-3 intake. 

Omega-3s are a different story. EPA and DHA, the most beneficial forms of omega-3, are mainly found in fatty fish like salmon, sardines, and mackerel – foods many people don’t eat regularly. This makes omega-3 supplements like fish oil, krill oil, or algae oil a practical option, especially for those who are plant-based or just don’t like seafood.

Research suggests that omega-3 supplementation might be more helpful for people at risk of cardiovascular disease than for healthy individuals. EPA-only formulations, in particular, have shown promise in reducing heart-related events in at-risk groups¹².

That said, supplements should support a good diet, not take its place. Whole foods offer nutrients and fiber that capsules can’t match. In fact, eating fish has been shown to improve your omega-3 profile more effectively than taking supplements¹³.

🍟 Why You Get Too Much Omega-6 When Dining Out

Dining out often leads to higher omega-6 intake. Many restaurants and eateries tend to use cheap oils like soybean, corn, and sunflower oil in frying, sautéing, and dressings, all of which are rich in omega-6 and show up even in meals that seem healthy.

Fast food and takeout are especially high in omega-6 due to deep-frying and heavy use of oil-based sauces. Without balancing those meals at home with omega-3-rich foods, your fatty acid ratio can quickly tip in the wrong direction, raising inflammation and long-term health risks.

To help restore balance, cook more at home with olive or avocado oil and include foods like fatty fish, flaxseeds, and leafy greens. When eating out, go for grilled or roasted options and skip deep-fried sides or oil-heavy dressings. Small swaps like picking baked potatoes over fries can make a meaningful difference.

🥄 Simple Swaps to Reduce Omega-6 at Home

There’s lots you can do to limit your intake of omega-6 fatty acids, or just get a better balance of both omega-3s and omega-6s. Try these replacements and tips to get you started:

• Choose healthier oils: Cook with olive oil or avocado oil instead of vegetable oils like soybean, corn, or sunflower oil, which are much higher in omega-6. These options are less processed and contain a better fat profile.

• Use nut butters instead: Swap out processed spreads that contain hydrogenated oils for almond or walnut butter. These alternatives offer better fats faƒnd fewer additives.

• Snack smarter: Replace packaged snacks like chips and crackers with whole-food options like fruit, raw veggies, or unsalted nuts. This helps lower omega-6 intake and adds fiber.

• Pick better dips: Choose plain yogurt or hummus instead of creamy dressings or sauces made with vegetable oils. These options are more balanced and nutrient-dense.

• Change how you cook: Grill, bake, or roast foods instead of frying to avoid the extra oils that come with pan- or deep-frying. This cuts down on hidden omega-6 fats.

• Stick to simple foods: Buy minimally processed products with short ingredient lists. This reduces your chances of consuming hidden oils high in omega-6.

• Choose better meat: Go for grass-fed or pasture-raised meats when possible. These tend to have a better omega-3 to omega-6 ratio than conventionally raised options.

• Make your own dressings: Use olive oil and vinegar to make salad dressings at home. This avoids store-bought versions that often use soybean or other omega-6-rich oils.

Omega-3 & Omega-6-Balanced Recipe Ideas

While knowing what to eat is great, it’s not the same as having recipes right in front of you! To help you get started balancing your intake of omega-3 and omega-6 much more easily, here are some amazing recipe ideas you can eat for breakfast, lunch, and dinner.

Omega-3 & Omega-6-Balanced Breakfast Ideas

🍮 Chia Pudding With Almond Butter, Berries, & Oranges

🧑‍🍳 Method

1. Whisk chia seeds, almond milk, almond butter, honey, and vanilla until combined.

2. Let mixture sit for 5–10 mins, then whisk again to break up clumps.

3. Pour into a jar or container, cover, and refrigerate for at least 2 hours or overnight.

4. Stir and divide into bowls, then top with orange slices, berries, pepitas (if using), and cinnamon.

✅ Author’s Notes

I love using chia seeds because they perfectly balance out almond butter's omega-6 content. The combination helps support a better omega-3 to omega-6 ratio, and the berries and citrus keep it feeling fresh and light.

🥣 Omega-3 Boosted Oatmeal & Poached Eggs

🧑‍🍳 Method

1. Add oats and milk to a saucepan and bring to a gentle simmer over medium heat.

2. Stir in hemp seeds, flax seeds, and cinnamon if using, then cook for 5–7 minutes until creamy.

3. In a separate pot, poach eggs in simmering water for about 3–4 minutes until whites are set and yolks are soft.

4. While oatmeal cooks, warm the berries in a small pan or microwave until soft and juicy.

5. Divide oatmeal between two bowls, top with berries, a poached egg, and drizzle with honey or maple syrup if desired.

✅ Author’s Notes

I love this one because hemp and flax add a great omega-3 boost to a base that’s already fiber-rich. The egg gives it staying power, and poaching avoids extra omega-6-heavy oils you’d get from frying.

Omega-3 & Omega-6-Balanced Lunch Recipes

🐟 Mediterranean Salmon Bowl

🧑‍🍳 Method

1. Season salmon fillets with olive oil, oregano, salt, and pepper, then place on a baking sheet.

2. Bake at 400°F (200°C) for 12–15 minutes until the salmon is flaky and cooked through.

3. While the salmon bakes, rinse quinoa under cold water, then combine with water in a saucepan and bring to a boil.

4. Reduce heat, cover, and simmer quinoa for about 15 minutes or until fluffy, then let it sit covered for 5 more minutes.

5. In a bowl, toss cherry tomatoes, cucumber, red onion, lemon juice, and a pinch of salt and pepper.

6. Divide quinoa between two bowls, top with baked salmon, veggie mix, and crumbled feta.

✅ Author’s Notes

Salmon is one of the best sources of omega-3s you can get, and pairing it with quinoa and fresh produce keeps the omega-6 content low. I also like avoiding seed oils here and stick to olive oil or canola oil to keep things balanced and anti-inflammatory.

🥗 Avocado & Walnut Salad With Lemon Dressing

🧑‍🍳 Method

1. Add mixed greens, cucumber, carrot, avocado, and walnuts to a large bowl.

2. In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper until well combined.

3. Pour dressing over the salad and toss gently to coat everything evenly.

4. Divide between two plates and serve immediately.

✅ Author’s Notes

Walnuts are one of the few nuts that actually contribute omega-3s instead of just omega-6s. I like pairing them with avocado and olive oil, which are rich in monounsaturated fats but still low in omega-6, to keep the overall fat profile balanced.

Omega-3 & Omega-6-Balanced Dinner Recipes

🐟 Tuna Sandwiches With Fresh Greek Village Salad

🧑‍🍳 Method

1. In a bowl, mix tuna with mayonnaise (if using), Dijon mustard, and a pinch of salt and pepper.

2. Spread the tuna mixture onto one slice of bread, top with cheddar cheese, and place the second slice on top.

3. Toast the sandwich in a pan over medium heat for 2–3 minutes per side until the bread is golden and the cheese is melted.

4. In a separate bowl, combine cucumber, tomato, red onion, olives, and feta.

5. Drizzle with olive oil and red wine vinegar, toss gently, and season with salt and pepper.

6. Serve sandwiches alongside the fresh Greek salad.

✅ Author’s Notes

Tuna is a great source of omega-3s and easy to keep on hand for quick meals. Pairing it with a Greek salad keeps the fats mostly monounsaturated and skips the extra omega-6s you’d get from processed dressings or chips. Just keep in mind that tuna contains mercury, so it’s best enjoyed in moderation.

🐟🥔 Pan-Seared Mackerel With Roasted Veggies & Baby Potatoes

🧑‍🍳 Method 

1. Toss baby potatoes, zucchini, bell pepper, and red onion with 1 tbsp olive oil, thyme, paprika, salt, and pepper in a mixing bowl.

2. Spread the vegetables on a sheet pan and roast in a 400°F (200°C) oven for 25–30 minutes until tender and golden.

3. Heat the remaining olive oil in a skillet over medium-high heat.

4. Season mackerel fillets with salt and pepper, then sear skin-side down for 4–5 minutes until crispy.

5. Flip and cook for another 2–3 minutes until cooked through.

6. Serve mackerel with roasted veggies and baby potatoes, garnished with lemon wedges.

✅ Author’s Notes

Mackerel is packed with omega-3s and much richer than many fish options, making it a great choice for a dinner that satisfies both taste and nutrition. Roasting the veggies with olive oil keeps the omega-6s low while adding flavor and texture without unhealthy fats.

FAQ

Is omega-6 good or bad for you?

Omega-6 fatty acids are essential fats your body needs for normal growth and development. They play important roles in brain function and skin health.

However, consuming too much omega-6 can promote inflammation (especially compared to omega-3), which may increase the risk of chronic diseases. Balance between omega-6 and omega-3 intake is key to staying healthy.

Which food is high in omega-6?

Foods high in omega-6 include many vegetable oils like corn oil, soybean oil, sunflower oil, and safflower oil. These oils are commonly used in processed and fried foods, and they’re most common in foods found in restaurants.

Other sources include nuts and seeds, such as walnuts and pumpkin seeds, but these also contain beneficial nutrients. It’s important to watch intake from processed foods to avoid excess omega-6.

Is omega-6 better than omega-3?

Neither omega-6 nor omega-3 is better, as they both serve different essential functions in the body. Omega-6 supports skin health, hormone production, and immune function, while omega-3 is important for heart and brain health.

The key is maintaining a healthy balance between them. Most diets today tend to be too high in omega-6 and low in omega-3, which can cause health problems.

How does omega-6 cause inflammation?

Omega-6 fatty acids can promote inflammation when consumed in excess because they are precursors to pro-inflammatory molecules called eicosanoids. These molecules help the body respond to injury or infection.

While inflammation is a natural part of healing, chronic high levels driven by too much omega-6 can contribute to diseases like arthritis, heart disease, and other inflammatory conditions. Balancing with omega-3s helps manage this.

References

1. https://pubmed.ncbi.nlm.nih.gov/29715470/

2. https://www.ahajournals.org/doi/10.1161/circulationaha.108.191627

3. https://pubmed.ncbi.nlm.nih.gov/29610056/

4. https://pmc.ncbi.nlm.nih.gov/articles/PMC8465090/

5. https://pmc.ncbi.nlm.nih.gov/articles/PMC11719646/

6. https://pmc.ncbi.nlm.nih.gov/articles/PMC10765383/

7. https://pmc.ncbi.nlm.nih.gov/articles/PMC3335257/

8. https://pubmed.ncbi.nlm.nih.gov/27497148/

9. https://pmc.ncbi.nlm.nih.gov/articles/PMC4808858/

10. https://pubmed.ncbi.nlm.nih.gov/12848284/

11. https://pmc.ncbi.nlm.nih.gov/articles/PMC8504498/

12. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/

13. https://pubmed.ncbi.nlm.nih.gov/29259181/