Omega-6
Also known as Omega-6 fatty acids, n-6 fatty acids
Omega-6 is a family of polyunsaturated fats found mainly in vegetable oils, nuts, and seeds. The main member, linoleic acid, is essential, and omega-6 fats are important for skin, cell membranes, and cell signaling.
Why it matters
What it does in your body
- Supplies the essential fat linoleic acid
- Builds cell membranes
- Supports skin barrier and healing
- Involved in inflammation and immune signaling
Intake guidance
How much you need
The essential omega-6 linoleic acid has an Adequate Intake of about 17 g/day for men and 12 g/day for women aged 19 to 50, dropping to 14 g and 11 g after age 50. Most people in Western diets easily meet or exceed this from vegetable oils, so shortfall is rare.
What affects it
What affects your intake
Vegetable oil intake
Soybean, corn, sunflower, and safflower oils are rich in omega-6, so typical diets provide plenty.
Balance with omega-3
Health guidance focuses less on cutting omega-6 and more on getting enough omega-3 alongside it.
Essential role
Linoleic acid is truly essential, and severe deficiency causes scaly skin, though this is rare outside medical settings.
In practice
Good to know
Good to know: omega-6 fats are essential and not the villain they are sometimes made out to be; large reviews find that replacing saturated fat with omega-6-rich oils lowers heart disease risk. The practical goal is to get enough omega-3 to go with the omega-6 you already eat, rather than to slash omega-6.
Where to get it
Best food sources
The bottom line
Omega-6 is an essential fat you almost certainly already get enough of from vegetable oils and nuts. Focus on adding omega-3 rather than cutting omega-6.
Track omega-6 automatically
Omega-6 is one of the 92 nutrients Vora reads from a photo of your meal, so you can see where you stand without weighing or logging by hand.
Sources and method
The classification, roles, and guidance on this page come from the references below, drawing on the Institute of Medicine (now the National Academies) Dietary Reference Intakes and reputable nutrition science.
- Institute of Medicine (2005), Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- American Heart Association
This page is for general education, not medical advice. Reference intakes are population averages for healthy people and do not replace guidance from your doctor or a registered dietitian, especially if you are pregnant, managing a health condition, or considering supplements.