Omega-6 fatty acids: deficiency, excess, sources + nutritionist's opinion

Adequate amounts of omega-6 fatty acids are beneficial, but only if you control their supply from the diet.

Nina Wawryszuk - AuthorAuthorNina Wawryszuk
Nina Wawryszuk - Author
AuthorNina Wawryszuk
Natu.Care Editor

Nina Wawryszuk specialises in sports supplementation, strength training and psychosomatics. On a daily basis, in addition to writing articles for Natu.Care, as a personal trainer she helps athletes improve their performance through training, diet and supplementation.

Learn more about our editorial process

.
Alexandra Cudna-Bartnicka - Reviewed byReviewed byAlexandra Cudna-Bartnicka
Verified by an expert
Alexandra Cudna-Bartnicka - Reviewed by
Reviewed byAlexandra Cudna-Bartnicka
Clinical nutritionist

Clinical nutritionist whose main area of interest is nutrition in diseases and functional disorders of the digestive system.

Learn more about our editorial process

.
Bartholomew Turczynski - Edited byEdited byBartholomew Turczynski
Bartholomew Turczynski - Edited by
Edited byBartholomew Turczynski
Editor-in-Chief

Bartłomiej Turczyński is the editor-in-chief of Natu.Care. He is responsible for the quality of the content created on Natu.Care, among others, and ensures that all articles are based on sound scientific research and consulted with industry specialists.

Learn more about our editorial process

.
Ludwig Jelonek - Fact-checkingFact-checkingLudwig Jelonek
Ludwig Jelonek - Fact-checking
Fact-checkingLudwig Jelonek
Natu.Care Editor

Ludwik Jelonek is the author of more than 2,500 texts published on leading portals. His content has found its way into services such as Ostrovit and Kobieta Onet. At Natu.Care, Ludwik educates people in the most important area of life - health.

Learn more about our editorial process

.
Omega-6 fatty acids: deficiency, excess, sources + nutritionist's opinion
29 April, 2024
21 min
Why you can trust us

Why you can trust us

Articles on Natu.Care are written based on scientific research, data from government websites and other reliable sources. The texts are written in cooperation with doctors, nutritionists and other health and beauty experts. Articles are reviewed before publication and during significant updates.

.

Learn more about our editorial process

.
Information on advertisements

Information about advertisements

Content on Natu.Care may contain links to products from the sale of which we may receive a commission. When creating content, we adhere to high editorial standards and take care to be objective about the products discussed. The presence of affiliate links is not dictated by our partners, and we select the products we review ourselves completely independently.

.

Learn more about our terms and Conditions

.
Media about us:

Omega-6 acids can either be your good buddy or stab you in the back. If you're looking after a nutritious and varied diet, it's likely your omega-6 acids are committed to you and looking after your health.

If, however, your diet is far from ideal - homogenised cheese is 'dairy' and chips are 'vegetables'. - then I have bad news for you. The omega-6 fatty acids have started the party at your expense.

It's time to get to know these characterful acids better and learn to manage them. Take them at your peril and they won't break your heart, they'll make it stronger.

Take a risk.

.

From this article you will learn:

  • What omega-6 acids are.
  • .
  • How harmful an excess of omega-6 fatty acids is.
  • .
  • What is a healthy ratio of omega-3 to omega-6 fatty acids in the diet.
  • What is a healthy ratio of omega-3 to omega-6 fatty acids in the diet?
  • How to tame omega-6 fatty acids so they support you, not harm you.
  • .

See also:

.

Omega acids - essential fats

.

Omega acids belong to the group of unsaturated fatty acids - the so-called healthy fats. They are essential for the functioning of the nervous, cardiovascular and immune systemsand. Thanks to omega acids, the body produces energy, builds cell membranes, produces hormones and neurotransmitters. They also affect your appearance and moodand.

The most important essential fatty acids for our bodies are polyunsaturated fatty acids (PUFAs), which include omega-6 fatty acids. The body cannot make them, so you need to supply them with diet.

.

The thing with these acids is that when you 'watch' for them in your diet, they bring many benefits to the bodyand. However, when let off the dietary leash, they can cause problems, as you'll read about in a moment.

Properties of omega-6 fatty acids

.

The correct amount of omega-6 fatty acids takes care ofand:

  • brain and nervous system,
  • .
  • heart and circulatory system,
  • .
  • control of inflammation,
  • .
  • metabolism,
  • .
  • skin and hair condition.
  • .

They will take care of you and protect you from disease, but only if you maintain a healthy balance of them in your body.

How does this care look in practice?

.

Provide support for the cardiovascular system

.

Adequate amounts of omega-6 fatty acids help regulate the levels of 'bad' LDL cholesterol in the bodyand. It reduces its production and increases its removal from the body. This is important because high LDL levels are associated with an increased risk of cardiovascular disease .

.
Scientific research suggests that correct amounts of omega-6 fatty acids protect against coronary heart disease.
.
Dr Witold Tomaszewski.

Witold Tomaszewskidoctor of medical sciences

.
.

Promote brain and nervous system function

.

Omega-6 are essential for brain development and central nervous system function from prenatal lifeand. They regulate the composition of the neuronal cell membrane and allow it to maintain adequate fluidity. Thus, they improve the transmission of signals between nerve cells.

.
The proper functioning of neurotransmitters is an important process for the control of bodily functions, e.g. regulation of breathing, learning, pain relief, rapid response to stressful situations.
.
Dr Witold Tomaszewski.

Witold Tomaszewskidoctor of medical sciences

.
.

Regulate carbohydrate metabolism

.

Omega-6 fatty acids regulate blood sugar levels, control glucose absorption into the bloodstream and protect the body from chronic diseasesand.

.
Proper carbohydrate metabolism is crucial for health and well-being. A large rise in blood sugar and then a sharp fall in blood sugar not only causes lethargy, fatigue, but contributes to fat accumulation, increased risk of insulin resistance and type 2 diabetes.
.
Aleksandra Cudna.

Alexandra Cudna Clinical nutritionist

.
.

Regulate inflammation

.

Proper concentrations of omega-6 fatty acids can have anti-inflammatory effectsand. These acids are converted into epoxyicosatrienoic acids (and now let's read that out loud!), which have been shown in scientific studies to have anti-inflammatory and analgesic effectsand.

Care for hair and skin health

.

Omega-6 fatty acids, specifically linoleic acid (LA) is an essential component of ceramides, which are involved in maintaining the epidermal water-lipid barrier. It prevents water loss and protects the skin from harmful external factorsand.

Acid LA has anti-inflammatory properties, which can help reduce the risk of skin inflammation and related conditions such as acne and eczema .

And how about treating skin with omega-6 from the outside in?

.
.
Omega-6 acids are used in cosmetics. Topical application of oils with these acids improves hydration and skin barrier function.
.
Catherine Srebr.

Katarzyna SrebrCosmetologist

.
.

In a scientific study, supplementation with gamma-linolenic acid (GLA) improved skin barrier function and reduced skin roughness in patients with atopic dermatitisand.

What's too much is not healthy

.

As you can see, an optimal amount of omega-6 fatty acids in your body brings you many benefits. When kept in check, the acids support health, wellbeing and appearance. Unfortunately, the 'Western diet' provides too many omega-6 acids in foods. They are virtually everywhere. And this is where the problem begins.

According to scientistsand a healthy ratio of fatty acids omega-3 to omega-6 should be between 1:1 and 1:4. Research suggestsand that people following the so-called "Western diet" may consume acids in a ratio... of 1:15 to almost 1:17.

.
Western diet is the term for a diet dominated by processed foods, convenience foods, sugar, salt, red meat, white flour and harmful food additives. Such a diet lacks vitamins, minerals, healthy fats and fibre.
.
Aleksandra Cudna.

Alexandra Cudna Clinical nutritionist

.

What are the effects of excess omega-6 fatty acids in the diet?

.
  • Permanent inflammation. This condition promotes the development of chronic diseases, including cardiovascular, inflammatory and autoimmune diseasesand.
  • Increased risk of cancer. Scientific studies have shown that excess omega-6 promotes breast cancer .
  • Exacerbation of arthritis symptoms. Excess omega-6 can trigger the body's production of pro-inflammatory substances, potentially worsening symptoms in people with arthritis .
  • Risk of obesity. Excess acids often come with high-calorie, processed foods that promote weight gain .
  • Deterioration of skin condition. Too much omega-6 fatty acids in the diet can result in increased acne lesions and poor skin condition .
  • .
  • Promotes depression. Research suggests that an abnormal ratio of omega acids, with a predominance of omega-6 increases the chances of depressionand.
  • .

Well, and importantly, an excess results in your true friends, omega-3 acids, not being able to come to the fore.

.

What are your favourite sources of omega-6 fatty acids - Snickers, Lays or shortbread cookies? Why does what's tastiest have to be so unhealthy? Researchers suggestand, high-sugar and high-fat foods not only taste better, but may be linked to the release of certain chemicals in the brain (such as serotonin) that give us feelings of pleasure.

Natu.Care Omega-3 ᵀᴳ Premium

Natu.Care Omega-3 ᵀᴳ Premium
5.0
  • Omega-3 content: 750 mg (250 mg DHA + 500 mg EPA)
  • .
  • Additional active ingredients: none
  • .
  • Form: capsules
  • .
  • Dose: 1 capsule per day
  • .
  • Sufficient for: 60 days
  • .
See price
in the Natu.Care shop
Product description

The dietary supplement contains omega-3ᵀᴳ, or omega-3 acids in the form of trójglyceridesów. Scientific studies suggest that this form of fatty acidsós up to 2 times better absorbed than the estersós present in many dietary supplements on the market. This means that you are assured of their effectiveness and of supplying yourself with valuable omega acids.

Fatty acids omega-3 are derived from wild anchovy oil. It is a rich source of healthy fats that are essential for the health of the cardiovascular, immune and nervous systems, as well as the proper function of vision, joints muscles.

Scientific research suggests that wild anchovies are a good source of healthy fats.

Scientific research also suggests that an adequate intake of omega-3 fatty acidsós protects against and supports the treatment of depression and anxiety disorders. In addition, omega-3s influence the hydration and appearance of the skinóry and support healthy sleep.

.

The formula contains a total of 750 mg of EPA+DHA acidsós, which is three times higher than the recommended minimum of 250 mg for the Polish population. Omega-3 TG Premium has studies indicating that its TOTOX is 9, which is a very good result.

Supplementation of omega-3 fatty acidsóis recommended for anyone who does not eat 1–2 portions (approximately 300 g) of oily fish per week. Children during growth, seniors, physically active people, vegans and vegetarians, as well as patients undergoing cardiovascular treatment and prevention of heart disease also have an increased need.

Pros and cons

The dietary supplement contains omega-3ᵀᴳ, or omega-3 acids in the form of trójglyceridesów. Scientific studies suggest that this form of fatty acidsós up to 2 times better absorbed than the estersós present in many dietary supplements on the market. This means that you are assured of their effectiveness and of supplying yourself with valuable omega acids.

Fatty acids omega-3 are derived from wild anchovy oil. It is a rich source of healthy fats that are essential for the health of the cardiovascular, immune and nervous systems, as well as the proper function of vision, joints muscles.

Scientific research suggests that wild anchovies are a good source of healthy fats.

Scientific research also suggests that an adequate intake of omega-3 fatty acidsós protects against and supports the treatment of depression and anxiety disorders. In addition, omega-3s influence the hydration and appearance of the skinóry and support healthy sleep.

.

The formula contains a total of 750 mg of EPA+DHA acidsós, which is three times higher than the recommended minimum of 250 mg for the Polish population. Omega-3 TG Premium has studies indicating that its TOTOX is 9, which is a very good result.

Supplementation of omega-3 fatty acidsóis recommended for anyone who does not eat 1–2 portions (approximately 300 g) of oily fish per week. Children during growth, seniors, physically active people, vegans and vegetarians, as well as patients undergoing cardiovascular treatment and prevention of heart disease also have an increased need.

Additional information

The dietary supplement contains omega-3ᵀᴳ, or omega-3 acids in the form of trójglyceridesów. Scientific studies suggest that this form of fatty acidsós up to 2 times better absorbed than the estersós present in many dietary supplements on the market. This means that you are assured of their effectiveness and of supplying yourself with valuable omega acids.

Fatty acids omega-3 are derived from wild anchovy oil. It is a rich source of healthy fats that are essential for the health of the cardiovascular, immune and nervous systems, as well as the proper function of vision, joints muscles.

Scientific research suggests that wild anchovies are a good source of healthy fats.

Scientific research also suggests that an adequate intake of omega-3 fatty acidsós protects against and supports the treatment of depression and anxiety disorders. In addition, omega-3s influence the hydration and appearance of the skinóry and support healthy sleep.

.

The formula contains a total of 750 mg of EPA+DHA acidsós, which is three times higher than the recommended minimum of 250 mg for the Polish population. Omega-3 TG Premium has studies indicating that its TOTOX is 9, which is a very good result.

Supplementation of omega-3 fatty acidsóis recommended for anyone who does not eat 1–2 portions (approximately 300 g) of oily fish per week. Children during growth, seniors, physically active people, vegans and vegetarians, as well as patients undergoing cardiovascular treatment and prevention of heart disease also have an increased need.

Expert opinion

The dietary supplement contains omega-3ᵀᴳ, or omega-3 acids in the form of trójglyceridesów. Scientific studies suggest that this form of fatty acidsós up to 2 times better absorbed than the estersós present in many dietary supplements on the market. This means that you are assured of their effectiveness and of supplying yourself with valuable omega acids.

Fatty acids omega-3 are derived from wild anchovy oil. It is a rich source of healthy fats that are essential for the health of the cardiovascular, immune and nervous systems, as well as the proper function of vision, joints muscles.

Scientific research suggests that wild anchovies are a good source of healthy fats.

Scientific research also suggests that an adequate intake of omega-3 fatty acidsós protects against and supports the treatment of depression and anxiety disorders. In addition, omega-3s influence the hydration and appearance of the skinóry and support healthy sleep.

.

The formula contains a total of 750 mg of EPA+DHA acidsós, which is three times higher than the recommended minimum of 250 mg for the Polish population. Omega-3 TG Premium has studies indicating that its TOTOX is 9, which is a very good result.

Supplementation of omega-3 fatty acidsóis recommended for anyone who does not eat 1–2 portions (approximately 300 g) of oily fish per week. Children during growth, seniors, physically active people, vegans and vegetarians, as well as patients undergoing cardiovascular treatment and prevention of heart disease also have an increased need.

Natu.Care Omega-3

Natu.Care Omega-3
4.6
  • Omega-3 content: 550 mg (220 mg DHA + 330 mg acid EPA)
  • Additional active ingredients: none
  • .
  • Form: capsules
  • .
  • Dose: 1 capsule per day
  • .
  • Sufficient for: 60 days
  • .
See price
in the Natu.Care shop
Product description

The dietary supplement contains high-quality fatty acids omega-3 from anchovy oil. It is a naturally rich source of healthy fats that are essential for cardiovascular, immune and nervous system health, as well as proper function of eyesight, joints muscles.

Scientific research also suggests that an adequate intake of omega-3 fatty acidsós protects against and supports the treatment of depression and anxiety disorders. In addition, omega-3s influence the hydration and appearance of the skinóry and support healthy sleep.

.

The dietary supplement contains 550 mg EPA+DHA per daily serving. This is more than double the official recommendations for the Polish population, whichóre suggesting an intake of at least 250 mg per day.

Supplementation of EPA+DHA is a good way to support healthy sleep.

Supplementation with omega-3 fatty acidsós is advisable if you do not consume 1–2 portions (approx. 300 g) of oily fish per week. There is also an increased need for physically active people, vegans and vegetarians, seniors, children during growth spurts and patients undergoing cardiovascular treatment and prevention of heart disease.

Pros and cons

The dietary supplement contains high-quality fatty acids omega-3 from anchovy oil. It is a naturally rich source of healthy fats that are essential for cardiovascular, immune and nervous system health, as well as proper function of eyesight, joints muscles.

Scientific research also suggests that an adequate intake of omega-3 fatty acidsós protects against and supports the treatment of depression and anxiety disorders. In addition, omega-3s influence the hydration and appearance of the skinóry and support healthy sleep.

.

The dietary supplement contains 550 mg EPA+DHA per daily serving. This is more than double the official recommendations for the Polish population, whichóre suggesting an intake of at least 250 mg per day.

Supplementation of EPA+DHA is a good way to support healthy sleep.

Supplementation with omega-3 fatty acidsós is advisable if you do not consume 1–2 portions (approx. 300 g) of oily fish per week. There is also an increased need for physically active people, vegans and vegetarians, seniors, children during growth spurts and patients undergoing cardiovascular treatment and prevention of heart disease.

Additional information

The dietary supplement contains high-quality fatty acids omega-3 from anchovy oil. It is a naturally rich source of healthy fats that are essential for cardiovascular, immune and nervous system health, as well as proper function of eyesight, joints muscles.

Scientific research also suggests that an adequate intake of omega-3 fatty acidsós protects against and supports the treatment of depression and anxiety disorders. In addition, omega-3s influence the hydration and appearance of the skinóry and support healthy sleep.

.

The dietary supplement contains 550 mg EPA+DHA per daily serving. This is more than double the official recommendations for the Polish population, whichóre suggesting an intake of at least 250 mg per day.

Supplementation of EPA+DHA is a good way to support healthy sleep.

Supplementation with omega-3 fatty acidsós is advisable if you do not consume 1–2 portions (approx. 300 g) of oily fish per week. There is also an increased need for physically active people, vegans and vegetarians, seniors, children during growth spurts and patients undergoing cardiovascular treatment and prevention of heart disease.

Expert opinion

The dietary supplement contains high-quality fatty acids omega-3 from anchovy oil. It is a naturally rich source of healthy fats that are essential for cardiovascular, immune and nervous system health, as well as proper function of eyesight, joints muscles.

Scientific research also suggests that an adequate intake of omega-3 fatty acidsós protects against and supports the treatment of depression and anxiety disorders. In addition, omega-3s influence the hydration and appearance of the skinóry and support healthy sleep.

.

The dietary supplement contains 550 mg EPA+DHA per daily serving. This is more than double the official recommendations for the Polish population, whichóre suggesting an intake of at least 250 mg per day.

Supplementation of EPA+DHA is a good way to support healthy sleep.

Supplementation with omega-3 fatty acidsós is advisable if you do not consume 1–2 portions (approx. 300 g) of oily fish per week. There is also an increased need for physically active people, vegans and vegetarians, seniors, children during growth spurts and patients undergoing cardiovascular treatment and prevention of heart disease.

Simple composition

Pharmovit Omega 3 Max

Pharmovit Omega 3 Max
4.9
  • Content omega-3 acids550 mg (220 mg DHA + 330 mg EPA)
  • Additional active ingredients: none
  • .
  • Form: capsules
  • .
  • Dose: 1 capsule per day
  • .
  • Sufficient for: 60 days
  • .
See price
in the Natu.Care shop
Product description

A simple dietary supplement with omega-3 fatty acids from fish oil. Apart from DHA and EPA, you will find absolutely nothing here. It is therefore a great supplement for people who want to supplement their omega acids and do not need any additional active ingredients.

A simple dietary supplement with omega-3 fatty acids from fish oil.

The sourceóof the omega-3 fatty acids in the preparation is fish oil.

.
Pros and cons

A simple dietary supplement with omega-3 fatty acids from fish oil. Apart from DHA and EPA, you will find absolutely nothing here. It is therefore a great supplement for people who want to supplement their omega acids and do not need any additional active ingredients.

A simple dietary supplement with omega-3 fatty acids from fish oil.

The sourceóof the omega-3 fatty acids in the preparation is fish oil.

.
Additional information

A simple dietary supplement with omega-3 fatty acids from fish oil. Apart from DHA and EPA, you will find absolutely nothing here. It is therefore a great supplement for people who want to supplement their omega acids and do not need any additional active ingredients.

A simple dietary supplement with omega-3 fatty acids from fish oil.

The sourceóof the omega-3 fatty acids in the preparation is fish oil.

.
User review

A simple dietary supplement with omega-3 fatty acids from fish oil. Apart from DHA and EPA, you will find absolutely nothing here. It is therefore a great supplement for people who want to supplement their omega acids and do not need any additional active ingredients.

A simple dietary supplement with omega-3 fatty acids from fish oil.

The sourceóof the omega-3 fatty acids in the preparation is fish oil.

.

With vitamin D3

Primabiotic Omega + vitamin D3

Primabiotic Omega + vitamin D3
4.3
  • Omega-3 content: 600 mg (240 mg DHA + 360 mg EPA)
  • Additional active ingredients: vitamin D3
  • Form: capsules
  • .
  • Dose: 1 or 2 capsules daily
  • .
  • Sufficient for: 60 or 30 days
  • .
See price
in the Natu.Care shop
Product description

The combination of omega-3 fatty acids from fish oil and vitamin D3 will strengthen your nervous system and eyesight. It will improve your brain function and have a beneficial effect on your cardiovascular system. Thanks to the high dose of vitamin D, supplementation with the preparation will increase immunity and have a beneficial effect on your muscles and bones.

.

Taking the product will also improve your resistance to stress and soothe your nervous system.

.
Pros and cons

The combination of omega-3 fatty acids from fish oil and vitamin D3 will strengthen your nervous system and eyesight. It will improve your brain function and have a beneficial effect on your cardiovascular system. Thanks to the high dose of vitamin D, supplementation with the preparation will increase immunity and have a beneficial effect on your muscles and bones.

.

Taking the product will also improve your resistance to stress and soothe your nervous system.

.
Additional information

The combination of omega-3 fatty acids from fish oil and vitamin D3 will strengthen your nervous system and eyesight. It will improve your brain function and have a beneficial effect on your cardiovascular system. Thanks to the high dose of vitamin D, supplementation with the preparation will increase immunity and have a beneficial effect on your muscles and bones.

.

Taking the product will also improve your resistance to stress and soothe your nervous system.

.
User review

The combination of omega-3 fatty acids from fish oil and vitamin D3 will strengthen your nervous system and eyesight. It will improve your brain function and have a beneficial effect on your cardiovascular system. Thanks to the high dose of vitamin D, supplementation with the preparation will increase immunity and have a beneficial effect on your muscles and bones.

.

Taking the product will also improve your resistance to stress and soothe your nervous system.

.

Good for immunity

Omega + Vitamin D3 2000 IU

Omega + Vitamin D3 2000 IU
4.7
  • Content omega-3 acids: 600 mg (360 mg EPA + 240 mg DHA)
  • Additional active ingredients: vitamin D3
  • Form: capsules
  • .
  • Dose: 1 capsule daily
  • .
  • Sufficient for: 60 days
  • .
See price
in the Natu.Care shop
Product description

Omega-3 fatty acids with added vitamin D3 in good doses. The preparation fills the daily requirement of an adult for EPA and DHA as well as vitamin D. 

.

This is an interesting combination that canóbe recommended to most Poles. The Ministry of Health recommends everyone to supplement vitamin D3. Omega-3 fatty acids are also on the podium when it comes to deficiencies of active ingredientsós in our country.

The dietary supplement from the Ministry of Health is an interesting combination that can be recommended to most Poles.

The dietary supplement from Aura Herbals supports the functioning of the mós brain, proper vision and the functioning of the immune system. The sourceóof omega-3 fatty acids is fish oil.

The supplement is a dietary supplement from Aura Herbals.

Pros and cons

Omega-3 fatty acids with added vitamin D3 in good doses. The preparation fills the daily requirement of an adult for EPA and DHA as well as vitamin D. 

.

This is an interesting combination that canóbe recommended to most Poles. The Ministry of Health recommends everyone to supplement vitamin D3. Omega-3 fatty acids are also on the podium when it comes to deficiencies of active ingredientsós in our country.

The dietary supplement from the Ministry of Health is an interesting combination that can be recommended to most Poles.

The dietary supplement from Aura Herbals supports the functioning of the mós brain, proper vision and the functioning of the immune system. The sourceóof omega-3 fatty acids is fish oil.

The supplement is a dietary supplement from Aura Herbals.

Additional information

Omega-3 fatty acids with added vitamin D3 in good doses. The preparation fills the daily requirement of an adult for EPA and DHA as well as vitamin D. 

.

This is an interesting combination that canóbe recommended to most Poles. The Ministry of Health recommends everyone to supplement vitamin D3. Omega-3 fatty acids are also on the podium when it comes to deficiencies of active ingredientsós in our country.

The dietary supplement from the Ministry of Health is an interesting combination that can be recommended to most Poles.

The dietary supplement from Aura Herbals supports the functioning of the mós brain, proper vision and the functioning of the immune system. The sourceóof omega-3 fatty acids is fish oil.

The supplement is a dietary supplement from Aura Herbals.

User review

Omega-3 fatty acids with added vitamin D3 in good doses. The preparation fills the daily requirement of an adult for EPA and DHA as well as vitamin D. 

.

This is an interesting combination that canóbe recommended to most Poles. The Ministry of Health recommends everyone to supplement vitamin D3. Omega-3 fatty acids are also on the podium when it comes to deficiencies of active ingredientsós in our country.

The dietary supplement from the Ministry of Health is an interesting combination that can be recommended to most Poles.

The dietary supplement from Aura Herbals supports the functioning of the mós brain, proper vision and the functioning of the immune system. The sourceóof omega-3 fatty acids is fish oil.

The supplement is a dietary supplement from Aura Herbals.

Restores balance

Sundose° Daily Balance°

Sundose° Daily Balance°
4.5
See price
in the Natu.Care shop
Product description

Stress, exhaustion and tension? Daily Balance° restores calmóness and mental clarity even in the face of the greatest challenges. It is a formula that draws on the synergistic effects of ashwagandha and magnesium, further enhanced with a complex of B vitamins, for reduced feelings of fatigue and tiredness.

The omega-3 fatty acids in the Daily Balance° formula are derived from high-quality fish oil. The healthy fats contribute to the proper functioning of the nervous system, cardiovascular system, immune system, skinóry condition and support mental health.

Pros and cons

Stress, exhaustion and tension? Daily Balance° restores calmóness and mental clarity even in the face of the greatest challenges. It is a formula that draws on the synergistic effects of ashwagandha and magnesium, further enhanced with a complex of B vitamins, for reduced feelings of fatigue and tiredness.

The omega-3 fatty acids in the Daily Balance° formula are derived from high-quality fish oil. The healthy fats contribute to the proper functioning of the nervous system, cardiovascular system, immune system, skinóry condition and support mental health.

Additional information

Stress, exhaustion and tension? Daily Balance° restores calmóness and mental clarity even in the face of the greatest challenges. It is a formula that draws on the synergistic effects of ashwagandha and magnesium, further enhanced with a complex of B vitamins, for reduced feelings of fatigue and tiredness.

The omega-3 fatty acids in the Daily Balance° formula are derived from high-quality fish oil. The healthy fats contribute to the proper functioning of the nervous system, cardiovascular system, immune system, skinóry condition and support mental health.

User review

Stress, exhaustion and tension? Daily Balance° restores calmóness and mental clarity even in the face of the greatest challenges. It is a formula that draws on the synergistic effects of ashwagandha and magnesium, further enhanced with a complex of B vitamins, for reduced feelings of fatigue and tiredness.

The omega-3 fatty acids in the Daily Balance° formula are derived from high-quality fish oil. The healthy fats contribute to the proper functioning of the nervous system, cardiovascular system, immune system, skinóry condition and support mental health.

Vegan

Dr. Jacob's DHA + EPA

Dr. Jacob's DHA + EPA
4.1
  • Omega-3 content: 250 mg (83 mg EPA + 167 mg DHA)
  • Additional active ingredients: none
  • .
  • Form: capsules
  • .
  • Dose: 1–2 capsules
  • Sufficient for: 30 or 60 days
  • .
See price
in the Natu.Care shop
Product description

The dietary supplement contains oil from the microalgae Schizochytrium sp. Algae are a healthy, plant-based alternative as a source of health-important fatty acids. 

DHA acid contributes to the maintenance of normal móbrain function and normal vision, and the combination of EPA + DHA supports heart health (with a daily intake of 250 mg DHA). In addition, omega-3 fatty acids support immunity, mood and the condition and appearance of the skinóskin.

DHA supplementation is especially important when consuming little fish, so those on a plant-based diet should ensure supplementation as they are at risk of an omega-3 deficiency.

Pros and cons

The dietary supplement contains oil from the microalgae Schizochytrium sp. Algae are a healthy, plant-based alternative as a source of health-important fatty acids. 

DHA acid contributes to the maintenance of normal móbrain function and normal vision, and the combination of EPA + DHA supports heart health (with a daily intake of 250 mg DHA). In addition, omega-3 fatty acids support immunity, mood and the condition and appearance of the skinóskin.

DHA supplementation is especially important when consuming little fish, so those on a plant-based diet should ensure supplementation as they are at risk of an omega-3 deficiency.

Additional information

The dietary supplement contains oil from the microalgae Schizochytrium sp. Algae are a healthy, plant-based alternative as a source of health-important fatty acids. 

DHA acid contributes to the maintenance of normal móbrain function and normal vision, and the combination of EPA + DHA supports heart health (with a daily intake of 250 mg DHA). In addition, omega-3 fatty acids support immunity, mood and the condition and appearance of the skinóskin.

DHA supplementation is especially important when consuming little fish, so those on a plant-based diet should ensure supplementation as they are at risk of an omega-3 deficiency.

User review

The dietary supplement contains oil from the microalgae Schizochytrium sp. Algae are a healthy, plant-based alternative as a source of health-important fatty acids. 

DHA acid contributes to the maintenance of normal móbrain function and normal vision, and the combination of EPA + DHA supports heart health (with a daily intake of 250 mg DHA). In addition, omega-3 fatty acids support immunity, mood and the condition and appearance of the skinóskin.

DHA supplementation is especially important when consuming little fish, so those on a plant-based diet should ensure supplementation as they are at risk of an omega-3 deficiency.

Good for immunity

Ibuvit D3 2000 + K2 MK-7 + OMEGA 3

Ibuvit D3 2000 + K2 MK-7 + OMEGA 3
4.1
  • Omega-3 content: 250 mg (200 mg DHA + 50 mg EPA)
  • Additional active ingredients: vitamin D3vitamin K
  • Form: capsules
  • .
  • Dose: 1 capsule per day
  • .
  • Sufficient for: 30 days
  • .
See price
in the Natu.Care shop
Product description

A dietary supplement containing omega-3 fatty acids, vitamin D3 and vitamin K. The formula supports the immune system, the functioning of the mós brain and vision. Moreover, its regular supplementation has a positive effect on teeth, as well as the use of calcium in the body, whichóry supports the musculoskeletal system. A daily portion provides 2000 IU of vitamin D3, which covers the requirement for an adult. Vitamin D3 supplementation is particularly recommendedólly during autumn and winter.

Pros and cons

A dietary supplement containing omega-3 fatty acids, vitamin D3 and vitamin K. The formula supports the immune system, the functioning of the mós brain and vision. Moreover, its regular supplementation has a positive effect on teeth, as well as the use of calcium in the body, whichóry supports the musculoskeletal system. A daily portion provides 2000 IU of vitamin D3, which covers the requirement for an adult. Vitamin D3 supplementation is particularly recommendedólly during autumn and winter.

Additional information

A dietary supplement containing omega-3 fatty acids, vitamin D3 and vitamin K. The formula supports the immune system, the functioning of the mós brain and vision. Moreover, its regular supplementation has a positive effect on teeth, as well as the use of calcium in the body, whichóry supports the musculoskeletal system. A daily portion provides 2000 IU of vitamin D3, which covers the requirement for an adult. Vitamin D3 supplementation is particularly recommendedólly during autumn and winter.

User review

A dietary supplement containing omega-3 fatty acids, vitamin D3 and vitamin K. The formula supports the immune system, the functioning of the mós brain and vision. Moreover, its regular supplementation has a positive effect on teeth, as well as the use of calcium in the body, whichóry supports the musculoskeletal system. A daily portion provides 2000 IU of vitamin D3, which covers the requirement for an adult. Vitamin D3 supplementation is particularly recommendedólly during autumn and winter.

Naturally energising

Sundose° Daily Boost°

Sundose° Daily Boost°
4.5
See price
in the Natu.Care shop
Product description

Daily Boost° will provide you with balanced energy in harmony with your body. It combines the proven power of Korean ginseng extract, which improves mental and physical performance, with vitamins and minerals carefully selected to maintain energy levels.

Pros and cons

Daily Boost° will provide you with balanced energy in harmony with your body. It combines the proven power of Korean ginseng extract, which improves mental and physical performance, with vitamins and minerals carefully selected to maintain energy levels.

Additional information

Daily Boost° will provide you with balanced energy in harmony with your body. It combines the proven power of Korean ginseng extract, which improves mental and physical performance, with vitamins and minerals carefully selected to maintain energy levels.

User review

Daily Boost° will provide you with balanced energy in harmony with your body. It combines the proven power of Korean ginseng extract, which improves mental and physical performance, with vitamins and minerals carefully selected to maintain energy levels.

Good for heart health

Dr. Jacob's DHA-EPA + Vitamin E

Dr. Jacob's DHA-EPA + Vitamin E
4.1
  • Content omega-3 acids255 mg (170 mg DHA + 85 mg EPA)
  • Additional active ingredients: vitamin E
  • Form: liquid
  • .
  • Dose: 5 ml
  • .
  • Sufficient for: 50 days
  • .
See price
in the Natu.Care shop
Product description

DHA-EPA + Vitamin E is a vegan dietary supplement rich in omega-3 DHA and EPA acids from algae and vitamin E. The product supports the proper functioning of the brain, eyesight and heart, providing the necessary ingredientsóin an easily digestible form. 

.

The product additionally provides extra virgin olive oil and bioactive vitamin E, which has an antioxidant effect.

Pros and cons

DHA-EPA + Vitamin E is a vegan dietary supplement rich in omega-3 DHA and EPA acids from algae and vitamin E. The product supports the proper functioning of the brain, eyesight and heart, providing the necessary ingredientsóin an easily digestible form. 

.

The product additionally provides extra virgin olive oil and bioactive vitamin E, which has an antioxidant effect.

Additional information

DHA-EPA + Vitamin E is a vegan dietary supplement rich in omega-3 DHA and EPA acids from algae and vitamin E. The product supports the proper functioning of the brain, eyesight and heart, providing the necessary ingredientsóin an easily digestible form. 

.

The product additionally provides extra virgin olive oil and bioactive vitamin E, which has an antioxidant effect.

User review

DHA-EPA + Vitamin E is a vegan dietary supplement rich in omega-3 DHA and EPA acids from algae and vitamin E. The product supports the proper functioning of the brain, eyesight and heart, providing the necessary ingredientsóin an easily digestible form. 

.

The product additionally provides extra virgin olive oil and bioactive vitamin E, which has an antioxidant effect.

Pure composition

Aura Herbals Omega-3 370 DHA / 700 EPA

Aura Herbals Omega-3 370 DHA / 700 EPA
4.9
  • Omega-3 content: 370 mg DHA and 700 mg EPA
  • .
  • Additional active ingredients: none
  • .
  • Form: liquid
  • .
  • Dose: 5 or 10 ml
  • Sufficient for: 20 or 40 days
  • .
See price
in the Natu.Care shop
Product description

Supplement in liquid form, rich in fatty acids from Atlantic mackerel, anchovies and Atlantic sardines. It is a rich source of omega-3 acids. The combination of DHA and EPA improves the functioning of your brain, heart, eyesight, supports the nervous system, influences the appearance of your skin and has a positive impact on your mental health.

.
Pros and cons

Supplement in liquid form, rich in fatty acids from Atlantic mackerel, anchovies and Atlantic sardines. It is a rich source of omega-3 acids. The combination of DHA and EPA improves the functioning of your brain, heart, eyesight, supports the nervous system, influences the appearance of your skin and has a positive impact on your mental health.

.
Additional information

Supplement in liquid form, rich in fatty acids from Atlantic mackerel, anchovies and Atlantic sardines. It is a rich source of omega-3 acids. The combination of DHA and EPA improves the functioning of your brain, heart, eyesight, supports the nervous system, influences the appearance of your skin and has a positive impact on your mental health.

.
User review

Supplement in liquid form, rich in fatty acids from Atlantic mackerel, anchovies and Atlantic sardines. It is a rich source of omega-3 acids. The combination of DHA and EPA improves the functioning of your brain, heart, eyesight, supports the nervous system, influences the appearance of your skin and has a positive impact on your mental health.

.

Kit

Sundose° For Stress Relief°

Sundose° For Stress Relief°
4.9
  • Omega-3 content: 220 mg of DHA acid and 330 mg of EPA acid
  • Additional active ingredients: ashwagandhamagnesiumvitamin B6vitamin D3
  • Form: capsules
  • .
  • Dose: 1 omega-3 capsule and 3 capsules of ashwagandha, magnesium, vitamins B6 and D3
  • Sufficient for: 30 days
  • .
See price
in the Natu.Care shop
Product description

A set of two dietary supplements, the combination of which will take care of your mood and mental condition. Ashwagandha is known for its calming properties, while omega-3 fatty acids will further soothe the nervous system and take care of the smooth functioning of the brain.

Magnesium and Vitamin B6 are involved in the production and regulation of neurotransmittersós, and vitamin D3 may prevent dementia.

Pros and cons

A set of two dietary supplements, the combination of which will take care of your mood and mental condition. Ashwagandha is known for its calming properties, while omega-3 fatty acids will further soothe the nervous system and take care of the smooth functioning of the brain.

Magnesium and Vitamin B6 are involved in the production and regulation of neurotransmittersós, and vitamin D3 may prevent dementia.

Additional information

A set of two dietary supplements, the combination of which will take care of your mood and mental condition. Ashwagandha is known for its calming properties, while omega-3 fatty acids will further soothe the nervous system and take care of the smooth functioning of the brain.

Magnesium and Vitamin B6 are involved in the production and regulation of neurotransmittersós, and vitamin D3 may prevent dementia.

Expert opinion

A set of two dietary supplements, the combination of which will take care of your mood and mental condition. Ashwagandha is known for its calming properties, while omega-3 fatty acids will further soothe the nervous system and take care of the smooth functioning of the brain.

Magnesium and Vitamin B6 are involved in the production and regulation of neurotransmittersós, and vitamin D3 may prevent dementia.

Efficient

ALLNUTRITION Omega 3 Strong

ALLNUTRITION Omega 3 Strong
4.7
  • Content omega-3 acids550 mg (DHA 220 mg + EPA 330 mg)
  • Additional active ingredients: vitamin E
  • Form: capsules
  • .
  • Dose: 1 capsule per day
  • .
  • Sufficient for: 90 days
  • .
See price
in the Natu.Care shop
Product description

A dietary supplement with a solid portion of DHA and EPA – valuable for health and well-being omega-3 acidsós. Indicated especially for people on a plant-based diet, physically active people and seniors.

.

The sourceóof omega-3 acids in this preparation is fish oil.

.
Pros and cons

A dietary supplement with a solid portion of DHA and EPA – valuable for health and well-being omega-3 acidsós. Indicated especially for people on a plant-based diet, physically active people and seniors.

.

The sourceóof omega-3 acids in this preparation is fish oil.

.
Additional information

A dietary supplement with a solid portion of DHA and EPA – valuable for health and well-being omega-3 acidsós. Indicated especially for people on a plant-based diet, physically active people and seniors.

.

The sourceóof omega-3 acids in this preparation is fish oil.

.
User review

A dietary supplement with a solid portion of DHA and EPA – valuable for health and well-being omega-3 acidsós. Indicated especially for people on a plant-based diet, physically active people and seniors.

.

The sourceóof omega-3 acids in this preparation is fish oil.

.

{ product:1ZN0pnin20IQ025sIqOBUF }}

Types of omega-6 fatty acids

.

Learn about the corrosive omega-6 acids::

.
  • linoleic acid (LA),
  • .
  • gamma-linolenic acid (GLA),
  • .
  • arachidonic acid (AA),
  • .

What is worth knowing about each of these?"

.

Linoleic acid (LA)

.

You can find it in oils (e.g. safflower, evening primrose, soybean), nuts, seeds and processed foods.

.
Many processed foods contain high levels of linoleic acid. This is due to, among other things, the addition of cheap vegetable oils (including sunflower, soybean), which are often subjected to very high temperatures. Read labels carefully and be aware of what you are eating.
.
Aleksandra Cudna.

Alexandra Cudna Clinical nutritionist

.
.

This acid is best known and appreciated by researchers, mainly for its positive effects on the cardiovascular system. However, remember to always rely on natural sources of this acid - processed ones will do you more harm than good.

How does linoleic acid support the body?

.
  • Promotes the lowering of triglycerides and "bad" LDL cholesterol, raising blood levels of "good" HDL cholesteroland.
  • .
  • Participates in the production of hormones and cell membranes .
  • Helps regulate metabolism .
  • .
  • Promotes immune system function .
  • .
  • Maintains the skin's natural protective barrier .
  • .
  • Has anti-inflammatory properties and may reduce the risk of chronic diseases .
  • .
  • Is a precursor to arachidonic acid, which plays an important role in the body's immune response .

The authors of one scientific study found that taking dietary supplements of one form of LA - conjugated linoleic acid (CLA) - may help to reduce body fat and. We look forward to further work and conclusions.

Arachidonic acid (AA)

.

AA mediates the function of many organs and systems directly or after conversion to eicosanoids. These are important compounds that the body can use to regulate various inflammatory, physiological and even pathological processesand. Sources of AA include vegetable oils, red meat, eggs and unhealthy, processed foods.

How does arachidonic acid support the body?

.
  • It is accumulated in the brain and retina during fetal development and plays an important role in the development of infantsand.
  • .
  • Promotes nervous system health as it is an important structural component of the nervous system .
  • Promotes the growth and regeneration of the body's cells .
  • .

Preliminary research suggests that ARA may contribute to increases in lean body mass and strength when combined with resistance training . I look forward to further research and will let you know what it shows.

.
Arachidonic acid is a precursor of potent pro-inflammatory compounds such as prostaglandins. The discovery of the biochemical pathway of this acid has allowed scientists to develop anti-inflammatory drugs such as ibuprofen and naproxen. These inhibit the production of prostaglandins. As a result, we feel much better just a few hours after taking a tablet.
.
Aleksandra Cudna.

Alexandra Cudna Clinical nutritionist

.
.

Gamma-linolenic acid (GLA)

.

GLA can be found in some vegetable oils, such as borage, evening primrose and hemp seed, as well as in human milkand. A number of scientific papers demonstrate the health-promoting properties of this acid, but these are mainly animal studiesand.

We do, however, know what functions it has in the human body.

.

How does GLA acid work?

.
  • Play a role in regulating the body's inflammatory and immune processesand.
  • .
  • Can be converted into eicosanoids, which have anti-inflammatory and analgesic effects .
  • Participates in the transport and oxidation of cholesterol .
  • .
  • Is one of the components of the lipid membrane, which protects the inside of cells from harmful factors from the environment .

Omega-6 acids - the boys to beat?

.

While omega-3 acids are popular and advertised by shiny pink salmon and handsome Norway, omega-6 acids are treated with aloofness. You too, after reading so far, probably feel that all they do is smother omega-3s and sow confusion in the body.

Yes, but it's not their fault, it's your diet. Auć, I know. It might have hurt.

It's not.

Omega-6 fatty acids can support your health and wellbeing. Thank them for nice skin, too. But it's your dietary decisions that will determine how these acids will work - supportively or damagingly. That's why you will start paying attention to the harmony of omega acids in your diet from today.

Ratio of omega-3 to omega-6

.
.

A healthy ratio of fatty acids omega-3 to omega-6 should be between 1:1 and 1:4and.

.

It is important not to focus on avoiding these 'bad omega-6 fatty acids', but on providing more omega-3 fatty acids. You can't control your supply of omega-6 fatty acids all the time. And you're human too - sometimes crisps are best for dinner, and a bar goes well with coffee. There's room for everything in the diet.

How to eat omega acids and not go crazy?

.

Firstly, make sure you're getting your omega-3 acids. The recommendations are to consume 250 mg of EPA + DHA acids per day. In practice, this means that you should eat 1-2 portions of oily fish per week.

Mackerel, sardines, salmon, herring, salmon trout - surely any fish with the right sauce and accompaniments will caress your palate and nourish your body. If you don't eat fish, rely on good food supplements with omega-3 fatty acids.

Beware of 'omega 3-6-9' supplements - you can read about why in the article:

.
.
Rape seed oil is a Polish superfood - it contains a perfectly balanced ratio of omega acids, vitamins and antioxidant compounds.
.
Aleksandra Cudna.

Alexandra Cudna Clinical nutritionist

.
.

Where does omega-6 occur?

.

Omega-6 acids from healthy sources, are nutritious and tasty. Do you have them in your diet?

. .

Product

.

Content of omega-6 fatty acids in 100 g*

.

Safflower oil

74,500 mg

.

Soybean oil

.

50 960 mg

Pumpkin seed oil

50,000 mg

Corn oil

49,300 mg

Sunflower oil

39 230 mg

Almonds

12,070 mg

Chews

7840 mg

Hazelnuts

7290 mg

Walnuts

7790 mg

Pumpkin seeds

6740 mg

Avocado

3940 mg

*The content of omega-6 fatty acids can vary depending on a number of factors, such as cultivation and heat treatment.

Omega-6 fatty acids are also found in many unhealthy, processed vegetable oil-based products. You are likely to be getting a lot of omega-6 fatty acids from salty snacks, biscuits, bars and ready meals - bear this in mind.

.

Warming up the image of Snickers

.

Point of view depends on where you sit. Snickers is a processed product, but compared to fish oil (rich in omega-3 fatty acids), the bar has more protein and carbohydrates, and less saturated fat and cholesterol per 100g. Have room in your diet for both. Well, okay, for the fish oil a little more.

Omega-6 deficiency

.

OK, this is a rarity. Omega-6 fatty acids have made themselves comfortable in your body and are not complaining about company. However, if your diet is nutritionally poor and lacks variety, your body will signal to you that it needs healthy fats.

Symptoms of omega-6 fatty acid deficiency and:

  • dry and flaky skin,
  • .
  • impaired wound healing,
  • .
  • increased susceptibility to skin infections,
  • .
  • impaired concentration and sustained attention,
  • .
  • mood disturbances, depression and irritability,
  • .
  • disorders of hormone metabolismj,
  • .
  • disruption of inflammatory processes in the body,
  • .
  • deterioration of joint condition and increased risk of rheumatic diseases.
  • .

Overabundance of omega-6

.

Many health complaints can result from a poor diet rich in processed foods and unhealthy snacks. The body will quickly manifest an excess of omega-6 fatty acids.

The body will quickly manifest an excess of omega-6 fatty acids.

Symptoms of excess omega-6 fatty acids and:

  • skin lesions, e.g. pustoriasis, acne,
  • .
  • arthritis and joint pain,
  • .
  • immune disorders,
  • .
  • hormonal disorders,
  • .
.
According to the CSO, in 2022 the average Pole consumed just 200 grams of fish per month. This result is alarming, as this is the amount we should be consuming on a weekly basis.

 

Aleksandra Cudna.

Alexandra Cudna Clinical nutritionist

.

Do you already know how to structure your daily menu and tame omega-6 acids? They're beneficial and important fatty acids for your health, but you can't hug them too tightly - instead of a nice cuddle, they'll choke you up.

See also:

Summary

.
.

In summary

  • Omega-6 fatty acids belong to the group of essential fatty acids.
  • There are three main omega-6 fatty acids.
  • There are three most important omega-6 fatty acids: arachidonic (ALA), linoleic (LA), gamma-linolenic (GLA).
  • There are three essential fatty acids.
  • The ratio of omega-3 to omega-6 acids should be between 1:1 and 1:4.
  • .
  • Overabundance of omega-6 fatty acids can lead to the development of a number of diseases, inflammation, depression, skin deterioration and breast cancer.
  • Optimal amounts of omega-6 fatty acids support cardiovascular and nervous system function, support carbohydrate metabolism, reduce inflammation and keep the skin in good condition.
  • Take care.
  • Care for omega-3 fatty acid supplementation and limit processed foods.
  • .

FAQ

.
Is omega-6 fatty acid healthy?.

Yes, omega-6 acid is healthy if we supply it to the body in moderate amounts. Its adequate concentration in the body has a positive effect on the function of many systems, such as the cardiovascular and nervous systems. An excess of omega-6 acid can lead to inflammation and increase the risk of heart disease, so it is important to maintain a balance between omega-3 and omega-6 acids.

. What is better omega-3 or 6?.

Both fatty acids and their proper balance in the body are important for the operation of many systems in the body and metabolism. However, omega-3 and omega-6 fatty acids compete with each other for space in the body, and an excess of omega-6 reduces the use of omega-3. Ensure an adequate supply and balance of these fatty acids to enjoy health.

. How many omega-6 fatty acids a day?".
.

According to Polish dietary standards, the recommended daily amount of omega-6 refers to the representative of these acids - linoleic acid. It amounts to 4% of the energy value of diet, which, for a 2000 kcal diet, gives about 9 grams of linoleic acid per day. It should be borne in mind that, especially in the Western diet, far too much omega-6 fatty acids are consumed, which adversely affects the body and the absorption of omega-3 fatty acids.

. Can omega-3 and 6 fatty acids be combined?.

It is not advisable to combine supplements with omega-3 and omega-6 acids. Taking these supplements at the same time has no health benefits, and disrupts the balance between these acids. The omega-6 acid, which we usually consume too much of from our diet, negatively affects the absorption of omega-3. It is best to supplement omega-3 acids if you do not consume oily fish, and obtain omega-6 acids from healthy plant sources.

. What are the most omega-6 fatty acids in?.

Most omega-6 fatty acids are contained in high quality vegetable oils e.g. safflower, soybean, pumpkin seed, nuts e.g. almonds, cashews, hazelnuts. Be aware that omega-6 fatty acids are also found in many unhealthy, processed foods such as crisps and bars.

. Is it worth supplementing with omega-6 fatty acids?.

No, it is not worth supplementing omega-6 fatty acids as they are easily provided from diet. These acids are best obtained from natural, healthy plant fats e.g. oils, nuts, seeds. In the Western diet we get a great deal of omega-6 fatty acids from processed food. Excess negatively affects the absorption of omega-3 acids and it is these acids that you should supplement, especially if you do not eat oily fish.

. What is the ideal ratio of omega-3 to omega-6 fatty acids?.

The ideal ratio of omega-3 (DHA+EPA)and omega-6 acids is between 1:1 and 1:4, i.e. one part omega-3 to four parts omega-6 acids. This ensures balance and uninterrupted operation of these acids, which do not have to compete for space in the body.

.

Sources

.
. See all.

Abdelhamid, A., Hooper, L., Sivakaran, R., Hayhoe, R. P. G., & Welch, A. A. (2019). The Relationship Between Omega-3, Omega-6 and Total Polyunsaturated Fat and Musculoskeletal Health and Functional Status in Adults: A Systematic Review and Meta-analysis of RCTs. Calcified Tissue International, 105(4). https://doi.org/10.1007/s00223-019-00584-3

An Increase in the Omega-6/Omega-3 Fatty Acid Ratio Increases the Risk for Obesity-PMC. (n.d.). Retrieved April 18, 2023, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4808858/

Balić, A., Vlašić, D., Žužul, K., Marinović, B., & Bukvić Mokos, Z. (2020). Omega-3 Versus Omega-6 Polyunsaturated Fatty Acids in the Prevention and Treatment of Inflammatory Skin Diseases. International Journal of Molecular Sciences, 21(3), Article 3. https://doi.org/10.3390/ijms21030741

Bartsch, H., Nair, J., & Owen, R. W. (1999). Dietary polyunsaturated fatty acids and cancers of the breast and colorectum: Emerging evidence for their role as risk modifiers. Carcinogenesis, 20(12), 2209-2218. https://doi.org/10.1093/carcin/20.12.2209

Białek, M., & Rutkowska, J. (2015). [The importance of γ-linolenic acid in the prevention and treatment]. Postepy Higieny I Medycyny Doswiadczalnej (Online), 69, 892-904. https://doi.org/10.5604/17322693.1162991

Biomarkers of Dietary Omega-6 Fatty Acids and Incident Cardiovascular Disease and Mortality | Circulation. (n.d.). Retrieved 23 March 2023, from https://www.ahajournals.org/doi/full/10.1161/CIRCULATIONAHA.118.038908

Bozzatello, P., Brignolo, E., De Grandi, E., & Bellino, S. (2016). Supplementation with Omega-3 Fatty Acids in Psychiatric Disorders: A Review of Literature Data. Journal of Clinical Medicine, 5(8), Article 8. https://doi.org/10.3390/jcm5080067

Callaway, J., Schwab, U., Harvima, I., Halonen, P., Mykkänen, O., Hyvönen, P., & Järvinen, T. (2005). Efficacy of dietary hempseed oil in patients with atopic dermatitis. The Journal of Dermatological Treatment, 16(2), 87-94. https://doi.org/10.1080/09546630510035832

de Lorgeril, M., & Salen, P. (2012). New insights into the health effects of dietary saturated and omega-6 and omega-3 polyunsaturated fatty acids. BMC Medicine, 10(1), 50. https://doi.org/10.1186/1741-7015-10-50

Dietary Omega-6/Omega-3 Polyunsaturated Fatty Acid (PUFA) and Omega-3 Are Associated With General and Abdominal Obesity in Adults: UK National Diet and Nutritional Survey-[Scite report]. (n.d.). Retrieved 11 March 2023, from https://scite.ai/reports/dietary-omega-6-omega-3-polyunsaturated-fatty-acid-A3rjvKNe?showReferences=true

Djuricic, I., & Calder, P. C.. (2021). Beneficial Outcomes of Omega-6 and Omega-3 Polyunsaturated Fatty Acids on Human Health: An Update for 2021. Nutrients, 13(7), 2421. https://doi.org/10.3390/nu13072421

Dyall, S. C., & Michael-Titus, A. T. (2008). Neurological Benefits of Omega-3 Fatty Acids. NeuroMolecular Medicine, 10(4), 219-235. https://doi.org/10.1007/s12017-008-8036-z

Fabian, C. J., Kimler, B. F., & Hursting, S. D. (2015). Omega-3 fatty acids for breast cancer prevention and survivorship. Breast Cancer Research, 17(1), 62. https://doi.org/10.1186/s13058-015-0571-6

Grosso, G., Galvano, F., Marventano, S., Malaguarnera, M., Bucolo, C., Drago, F., & Caraci, F. (2014). Omega-3 Fatty Acids and Depression: Scientific Evidence and Biological Mechanisms. Oxidative Medicine and Cellular Longevity, 2014, 313570. https://doi.org/10.1155/2014/313570

GUS. (n.d.). Poland in numbers 2022. stat.gov.pl. Retrieved 19 April 2023, from https://stat.gov.pl/obszary-tematyczne/inne-opracowania/inne-opracowania-zbiorcze/polska-w-liczbach-2022,14,15.html

Hidaka, B. H., Li, S., Harvey, K. E., Carlson, S. E., Sullivan, D. K., Kimler, B. F., Zalles, C. M., & Fabian, C. J. (2015). Omega-3 and Omega-6 Fatty Acids in Blood and Breast Tissue of High-Risk Women and Association with Atypical Cytomorphology. Cancer Prevention Research, 8(5), 359-364. https://doi.org/10.1158/1940-6207.CAPR-14-0351

Innes, J. K., & Calder, P. C. (2018). Omega-6 fatty acids and inflammation. Prostaglandins, Leukotrienes and Essential Fatty Acids, 132, 41-48. https://doi.org/10.1016/j.plefa.2018.03.004

Innis, S. M. (2008). Dietary omega 3 fatty acids and the developing brain. Brain Research, 1237, 35-43. https://doi.org/10.1016/j.brainres.2008.08.078

Institute of Medicine (US) Committee on Nutrition, T., Erdman, J., Oria, M., & Pillsbury, L. (2011). Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA). In Nutrition and Traumatic Brain Injury: Improving Acute and Subacute Health Outcomes in Military Personnel. National Academies Press (US). https://www.ncbi.nlm.nih.gov/books/NBK209320/

Johnson, M. (2014). Omega-3, Omega-6 and Omega-9 Fatty Acids: Implications for Cardiovascular and Other Diseases. Journal of Glycomics & Lipidomics, 04(04). https://doi.org/10.4172/2153-0637.1000123

Kiecolt-Glaser, J. K., Belury, M. A., Andridge, R., Malarkey, W. B., & Glaser, R. (2011). Omega-3 supplementation lowers inflammation and anxiety in medical students: A randomized controlled trial. Brain, Behavior, and Immunity, 25(8), 1725-1734. https://doi.org/10.1016/j.bbi.2011.07.229

Le Floc'h, C., Cheniti, A., Connétable, S., Piccardi, N., Vincenzi, C., & Tosti, A. (2015). Effect of a nutritional supplement on hair loss in women. Journal of Cosmetic Dermatology, 14(1), 76-82. https://doi.org/10.1111/jocd.12127

Marklund, M., Wu, J. H. Y., Imamura, F., Del Gobbo, L. C., Fretts, A., de Goede, J., Shi, P., Tintle, N., Wennberg, M., Aslibekyan, S., Chen, T.-A., de Oliveira Otto, M. C., Hirakawa, Y., Eriksen, H. H., Kröger, J., Laguzzi, F., Lankinen, M., Murphy, R. A., Prem, K., ... null, null. (2019). Biomarkers of Dietary Omega-6 Fatty Acids and Incident Cardiovascular Disease and Mortality. Circulation, 139(21), 2422-2436. https://doi.org/10.1161/CIRCULATIONAHA.118.038908

Neukam, K., De Spirt, S., Stahl, W., Bejot, M., Maurette, J.-M., Tronnier, H., & Heinrich, U. (2011). Supplementation of flaxseed oil diminishes skin sensitivity and improves skin barrier function and condition. Skin Pharmacology and Physiology, 24(2), 67-74. https://doi.org/10.1159/000321442

Omega 3 but not omega 6 fatty acids inhibit AP-1 activity and cell transformation in JB6 cells | PNAS. (n.d.). Retrieved April 18, 2023, from https://www.pnas.org/doi/full/10.1073/pnas.131195198

Omega-3 Fatty Acids and Depression: Scientific Evidence and Biological Mechanisms. (n.d.). Retrieved April 18, 2023, from https://www.hindawi.com/journals/omcl/2014/313570/

Passi, S., Cataudella, S., Di Marco, P., De Simone, F., & Rastrelli, L. (2002). Fatty acid composition and antioxidant levels in muscle tissue of different Mediterranean marine species of fish and shellfish. Journal of Agricultural and Food Chemistry, 50(25), 7314-7322. https://doi.org/10.1021/jf020451y

Patterson, E., Wall, R., Fitzgerald, G. F., Ross, R. P., & Stanton, C. (2012). Health Implications of High Dietary Omega-6 Polyunsaturated Fatty Acids. Journal of Nutrition and Metabolism, 2012, 539426. https://doi.org/10.1155/2012/539426

Perera, H., Jeewandara, K. C., Seneviratne, S., & Guruge, C. (2012). Combined ω3 and ω6 supplementation in children with attention-deficit hyperactivity disorder (ADHD) refractory to methylphenidate treatment: A double-blind, placebo-controlled study. Journal of Child Neurology, 27(6), 747-753. https://doi.org/10.1177/0883073811435243

Robinson, D. L., Hermans, A., Seipel, A. T., & Wightman, R. M. (2008). Monitoring Rapid Chemical Communication in the Brain. Chemical Reviews, 108(7), 2554-2584. https://doi.org/10.1021/cr068081q

.

Walkiewicz, K., Janion, K., Gętek-Paszek, M., & Nowakowska-Zajdel, E. (2020). The role of linoleic and α-linolenic acids and their metabolites in the maintenance of chronic inflammation and colorectal cancer development. Proceedings of Hygiene and Experimental Medicine, 74, 464-470. https://doi.org/10.5604/01.3001.0014.4864

Ross, B. M. (2007). Omega-3 fatty acid deficiency in major depressive disorder is caused by the interaction between diet and a genetically determined abnormality in phospholipid metabolism. Medical Hypotheses, 68(3), 515-524. https://doi.org/10.1016/j.mehy.2006.07.054

Santos, H. O., Price, J. C., & Bueno, A. A. (2020). Beyond Fish Oil Supplementation: The Effects of Alternative Plant Sources of Omega-3 Polyunsaturated Fatty Acids upon Lipid Indexes and Cardiometabolic Biomarkers-An Overview. Nutrients, 12(10), Article 10. https://doi.org/10.3390/nu12103159

Schuchardt, J. P., Huss, M., Stauss-Grabo, M., & Hahn, A. (2010). Significance of long-chain polyunsaturated fatty acids (PUFAs) for the development and behaviour of children. European Journal of Pediatrics, 169(2), 149-164. https://doi.org/10.1007/s00431-009-1035-8

Sergeant, S., Rahbar, E., & Chilton, F. H. (2016). Gamma-linolenic acid, Dihommo-gamma linolenic, Eicosanoids and Inflammatory Processes. European journal of pharmacology, 785, 77-86. https://doi.org/10.1016/j.ejphar.2016.04.020

Shahidi, F., & Ambigaipalan, P. (2018). Omega-3 Polyunsaturated Fatty Acids and Their Health Benefits. Annual Review of Food Science and Technology, 9(1), 345-381. https://doi.org/10.1146/annurev-food-111317-095850

Simopoulos, A. P. (2002). The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomedicine & Pharmacotherapy, 56(8), 365-379. https://doi.org/10.1016/S0753-3322(02)00253-6

Simopoulos, A. P. (2008). The Importance of the Omega-6/Omega-3 Fatty Acid Ratio in Cardiovascular Disease and Other Chronic Diseases. Experimental Biology and Medicine, 233(6), 674-688. https://doi.org/10.3181/0711-MR-311

Simopoulos, A. P. (2009). Evolutionary Aspects of the Dietary Omega-6:Omega-3 Fatty Acid Ratio: Medical Implications. World Review of Nutrition and Dietetics. https://doi.org/10.1159/000235706

Simopoulos, A. P. (2016). An Increase in the Omega-6/Omega-3 Fatty Acid Ratio Increases the Risk for Obesity. Nutrients, 8(3), 128. https://doi.org/10.3390/nu8030128

Simopoulos, A. P. (2020). Omega-6 and omega-3 fatty acids: Endocannabinoids, genetics and obesity. Ocl, 27. https://doi.org/10.1051/ocl/2019046

.

Spite, M. (2013). Deciphering the role of omega-3 polyunsaturated fatty acid-derived lipid mediators in health and disease. The Proceedings of the Nutrition Society, 72(4), 441-450. https://doi.org/10.1017/S0029665113003030

Strickland, A. D. (2014). Prevention of cerebral palsy, autism spectrum disorder, and attention deficit-hyperactivity disorder. Medical Hypotheses, 82(5), 522-528. https://doi.org/10.1016/j.mehy.2014.02.003

Tortosa-Caparrós, E., Navas-Carrillo, D., Marín, F., & Orenes-Piñero, E. (2017). Anti-inflammatory effects of omega 3 and omega 6 polyunsaturated fatty acids in cardiovascular disease and metabolic syndrome. Critical Reviews in Food Science and Nutrition, 57(16), 3421-3429. https://doi.org/10.1080/10408398.2015.1126549

Tsitouras, P. D., Gucciardo, F., Salbe, A. D., Heward, C., & Harman, S. M. (2008). High Omega-3 Fat Intake Improves Insulin Sensitivity and Reduces CRP and IL6, but does not Affect Other Endocrine Axes in Healthy Older Adults. Hormone and Metabolic Research, 40(03), 199-205. https://doi.org/10.1055/s-2008-1046759

Whigham, L. D., Watras, A. C., & Schoeller, D. A. (2007). Efficacy of conjugated linoleic acid for reducing fat mass: A meta-analysis in humans. The American Journal of Clinical Nutrition, 85(5), 1203-1211. https://doi.org/10.1093/ajcn/85.5.1203

Wijendran, V., & Hayes, K. C. (2004). DIETARY n-6 AND n-3 FATTY ACID BALANCE AND CARDIOVASCULAR HEALTH. Annual Review of Nutrition, 24(1), 597-615. https://doi.org/10.1146/annurev.nutr.24.012003.132106

Zietz, B., Hrach, S., Schölmerich, J., & Straub, R. H. (2001). Differential age-related changes of hypothalamus-Pituitary-Adrenal axis hormones in healthy women and men Role of interleukin 6. Experimental and Clinical Endocrinology & Diabetes, 109(02), 93-101. https://doi.org/10.1055/s-2001-14833

Wawryszuk, N. (2023). Omega acids. Everything you need to know (B. Turczynski, Ed.; 1st ed.). Natu.Care. https://books.google.com/books?vid=9788396887818

.
.
Rate the article
0.0
Vote cast
0 opinions, rating: 0.0

Editorials

Meet the team
Nina Wawryszuk - Author

Natu.Care Editor

Nina Wawryszuk specialises in sports supplementation, strength training and psychosomatics. On a daily basis, in addition to writing articles for Natu.Care, as a personal trainer she helps athletes improve their performance through training, diet and supplementation.

Alexandra Cudna-Bartnicka - Reviewed by

Clinical nutritionist

Verified by an expert

Clinical nutritionist whose main area of interest is nutrition in diseases and functional disorders of the digestive system.

Bartholomew Turczynski - Edited by

Editor-in-Chief

Bartłomiej Turczyński is the editor-in-chief of Natu.Care. He is responsible for the quality of the content created on Natu.Care, among others, and ensures that all articles are based on sound scientific research and consulted with industry specialists.

Ludwig Jelonek - Fact-checking

Natu.Care Editor

Ludwik Jelonek is the author of more than 2,500 texts published on leading portals. His content has found its way into services such as Ostrovit and Kobieta Onet. At Natu.Care, Ludwik educates people in the most important area of life - health.

Young, beautiful women with good skin condition
Take care of a healthy body

Try Natu.Care's high-quality supplements

See products