Understanding Omega-6 Fatty Acids
Some people might be surprised to hear that omega-6 fatty acids are not necessarily the villains they’ve often been made out to be. This article may sound scientific, but it aims to explain the unique roles of omega-3 and omega-6 fatty acids in the body.
People often think omega-3s are good for everyone and omega-6s can be harmful. However, new insights show that omega-6 fatty acids might also have health benefits. The key lies in understanding the balance between the two.
Omega-3 vs. Omega-6: Finding the Balance
Most experts agree that you need both. After all, they are both “essential fatty acids.” Experts disagree on how much of each fatty acid we need. Many say our intake is unbalanced. In other words, we consume too much omega-6 and not enough omega-3.
The Benefits of Omega-6
We spend a lot of time in this blog lauding the benefits of omega-3s, but the truth is omega-6 brings a lot to the table as well. And it may not deserve the bad reputation it has gained over the last decade or so. But in life, and in fatty acids, we always like to have a good guy and a villain, a white hat and a black hat. Unfortunately, it’s not that easy, or rational, to label one “good” and the other “bad.”
The Structure and Function of Omega-3s
What Are Omega-3 Fatty Acids?
Let’s start off talking about omega-3s’ structure and function in the body. There are three main omega-3s that you tend to hear about — alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA). They fall into a class called polyunsaturated fatty acids, a name that refers to their many double bonds. “Omega-3” describes where the last double bond is in the chemical structure. It is three carbon atoms away from the “omega” or tail end of the molecular chain.
How Omega-3s Benefit the Body
First of all, omega-3s are structural components of each cell membrane in the body. So they have an influence on many tissues, organs, and systems in the body. More specifically, EPA produces chemicals called eicosanoids, which are anti-inflammatory in nature. Because of this, it has benefits for heart and brain health.
The Structure and Function of Omega-6s
What Are Omega-6 Fatty Acids?
Like omega-3s, omega-6 fatty acids need to be obtained through the diet because the body can’t make them. The only difference between an omega-3 fatty acid and an omega-6 fatty acid is a matter of where the double bonds sit on the molecule. For omega-6, the last double bond is six carbons from the omega end of the fatty acid. In contrast, for omega-3, it is three carbons away from that end.
Benefits of Omega-6 Fatty Acids
The most common and widely consumed omega-6 is called linoleic acid (LA), and it is primarily used by the body for energy. It is the classic “essential fatty acid” and was once called “vitamin F.” LA can be converted, to a small extent, into arachidonic acid (AA). AA and EPA are similar in that they both produce eicosanoids; however, some of the ones produced by AA are more inflammatory.
New Research: Is Omega-6 Really Harmful?
Omega-6 and Cardiovascular Health
New research shows that omega-6 might not be as harmful as once thought. Research indicates that people with more linoleic acid (LA) in their blood are less likely to get cardiovascular disease. In fact, higher LA levels were associated with better cardiovascular health.
Omega-6 and Diabetes Risk
Another study found that higher LA levels were linked to a lower risk of developing diabetes. This challenges the idea that omega-6 is always bad. It suggests that, when eaten in the right amounts, it might actually offer health benefits.
Balancing Omega-3 and Omega-6
The key takeaway here is balance. While omega-3s are essential for reducing inflammation, omega-6s also have their own set of health benefits. Instead of labeling one good and the other bad, aim to maintain a healthy ratio of both. Including a variety of sources, such as fatty fish, seeds, and vegetable oils, can help ensure you’re getting the right balance for optimal health.
Credit: OmegaQuant Website
