Are Omega-6 Supplements Necessary? The Truth About Essential Fats

October 31, 2025 •

4 min read

Modern Western diets contain significantly higher amounts of omega-6 fatty acids compared to omega-3s, leading to a major dietary imbalance. This makes many people question, are omega-6 supplements necessary, or are we already getting too much?

Quick Summary

Excess omega-6 intake is common in Western diets, making supplements generally unnecessary for most individuals. The focus should instead be on balancing omega-6 with anti-inflammatory omega-3s through dietary adjustments for optimal health.

Key Points

Supplements are unnecessary: Most people already get an excessive amount of omega-6 from their regular diet, especially the Western diet, making supplementation redundant.
Balance is key: The optimal ratio of omega-6 to omega-3 is what truly matters for health, and modern diets often have a drastically high omega-6 to omega-3 ratio.
Excess causes inflammation: While omega-6 is essential, an overabundance relative to omega-3 can promote a pro-inflammatory state linked to chronic diseases.
Diet is the solution: Achieve a healthier ratio by increasing omega-3 intake from foods like oily fish and flaxseeds, and reducing intake of processed foods high in omega-6.
Whole foods are best: Getting your essential fatty acids from a diverse range of whole food sources ensures you benefit from other nutrients and fiber, unlike isolated supplements.
Specific uses for GLA: Omega-6 supplementation, particularly with GLA from sources like evening primrose oil, is sometimes explored for specific conditions like PMS, but requires medical consultation.

What Are Omega-6 Fatty Acids?

Omega-6 fatty acids are polyunsaturated fats essential for human health, meaning the body cannot produce them and must get them from the diet. They support cell growth, skin health, hormone regulation, and cell membrane integrity in organs like the brain, kidneys, and lungs. Linoleic acid (LA) is the main omega-6, which the body converts to others like arachidonic acid (AA). AA is vital for producing eicosanoids involved in blood clotting and the immune system's inflammatory response. While essential, excessive pro-inflammatory eicosanoids can harm long-term health.

Common Dietary Sources of Omega-6

Omega-6 fatty acids are plentiful in modern foods, mainly from vegetable oils used in cooking and processing, as well as nuts and seeds. This widespread presence means most people consume enough without supplements. Common sources include:

Safflower oil
Sunflower oil
Corn oil
Soybean oil
Walnuts
Sunflower seeds
Pumpkin seeds

Why Omega-6 Supplements Are Generally Not Necessary

For most people on a typical Western diet, omega-6 supplements are unnecessary and could be detrimental. Research shows that most individuals already consume an imbalanced and high amount of omega-6 compared to omega-3. This differs significantly from historical dietary patterns.

High omega-6 intake is concerning because it can promote chronic inflammation. While some omega-6 metabolites are anti-inflammatory, an excess relative to omega-3 can shift the balance towards pro-inflammatory signals. Many experts recommend improving the omega-6 to omega-3 ratio by increasing omega-3s rather than limiting omega-6, which is difficult in modern diets. Omega-6 is so common in processed and fast foods that deficiency is rare, making supplementation unnecessary. Health authorities often advise against omega-6 supplements, especially in combined omega-3-6-9 products, which may offer no extra benefit over omega-3-only options.

The Critical Importance of the Omega-6 to Omega-3 Ratio

Both omega-6 and omega-3 fatty acids are essential and compete for the same enzymes. Their intake ratio affects the balance of pro-inflammatory and anti-inflammatory molecules produced. While some inflammation is necessary, chronic excessive inflammation is linked to modern diseases like cardiovascular disease, arthritis, and certain cancers.

The traditional diet had an estimated omega-6 to omega-3 ratio near 1:1. Modern Western diets can have ratios as high as 15:1 or 20:1, heavily favoring omega-6. This shift is believed to contribute to the rise of chronic inflammatory conditions. The best strategy for a healthy inflammatory balance is increasing omega-3 intake from sources like fatty fish, flaxseeds, and chia seeds to lower the ratio, not supplementing with more omega-6.

Comparison: Dietary vs. Supplemental Omega-6


Feature	Dietary Omega-6	Supplemental Omega-6
Sources	Vegetable oils (sunflower, corn), nuts, seeds, processed foods	Capsules (often evening primrose, borage, black currant oil)
Purity	Varies widely, risk of contaminants, especially in refined oils	Purity and quality can be controlled, but regulations are not always strict
Nutrient Synergy	Omega-6 from whole foods comes alongside other nutrients like protein, fiber, and vitamins	Supplements provide isolated compounds, lacking broader nutrient cofactors
Absorption	Integrated into natural digestion and absorption processes	Absorption can be influenced by dosage and timing relative to other meals
Health Impact	Often contributes to an imbalanced omega-6:omega-3 ratio due to high intake in Western diets	Generally unnecessary and can contribute to existing imbalance and potential inflammation if overconsumed
Recommendation	Focus on obtaining from healthy whole food sources, while being mindful of overall high intake	Rarely recommended due to widespread overconsumption from food

When Might Omega-6 Supplementation Be Considered?

While general supplementation is not advised, specific omega-6 variants have been studied for particular conditions. Gamma-linolenic acid (GLA), found in evening primrose, borage, and black currant oils, is one example. Some studies suggest GLA may help reduce symptoms of premenstrual syndrome (PMS) and inflammatory skin conditions like eczema, though more research is needed. Any consideration of omega-6 supplementation for a specific health issue should involve consultation with a healthcare professional. High doses of omega-6 have been linked to negative effects, including potential risks for those with diabetes or COPD.

How to Achieve a Healthier Omega-6 to Omega-3 Balance

Since supplementation is unnecessary for most, improving the omega-6 to omega-3 ratio through diet is key. This means increasing omega-3 intake and making better choices about omega-6 sources. Here are some steps:

Eat more oily fish: Have at least two servings of fatty fish (salmon, mackerel, sardines) weekly to boost EPA and DHA.
Prioritize healthier omega-6 sources: Choose oils with a better balance like olive oil or get omega-6 from whole foods like walnuts instead of oils high in omega-6 like sunflower or corn oil.
Increase ALA intake: Add plant-based omega-3s like flaxseeds, chia seeds, and walnuts.
Limit processed foods: Reduce snacks, fried foods, and baked goods, often high in added omega-6 fats.
Choose grass-fed animal products: These have better omega-3 and omega-6 levels than grain-fed options.

Conclusion: Focus on Balance, Not Supplements

For most people, omega-6 supplements are not necessary. The modern diet provides abundant omega-6, often leading to an inflammatory imbalance rather than a deficiency. The scientific consensus supports improving health through a balanced diet rich in whole foods, specifically by increasing omega-3 intake to offset high omega-6 levels. Making informed dietary choices instead of relying on supplements promotes a healthier inflammatory balance and overall well-being. For more information on essential fatty acids, consult the Linus Pauling Institute.

Frequently Asked Questions

No, a combined omega-3-6-9 supplement is generally not better and often provides no additional benefit over an omega-3-only supplement. Most people already consume too much omega-6 and enough omega-9 (which the body produces), so focusing on boosting omega-3 is the primary goal.

It is highly probable that you are getting enough omega-6 fatty acids if you consume a typical Western diet, which is high in vegetable oils, processed foods, and baked goods. Deficiency is extremely rare due to its widespread presence in modern food.

While there is no single agreed-upon ratio, many experts suggest aiming for a ratio between 1:1 and 4:1. This is in stark contrast to the modern Western diet, which can be as high as 15:1 to 20:1.

Yes, excessive amounts of omega-6 relative to omega-3 can shift the body's inflammatory balance toward a pro-inflammatory state. This chronic inflammation is associated with an increased risk for various diseases, including heart disease and autoimmune conditions.

Common food sources rich in omega-6 include vegetable oils such as sunflower, corn, and soy oil. Nuts and seeds like walnuts and sunflower seeds also contain significant amounts. These are also found in many processed snacks and fried foods.

While generally considered safe in moderate dietary amounts, excessive intake from supplements can potentially cause chronic tissue inflammation, digestive issues like nausea, and may pose risks for individuals with pre-existing conditions like diabetes or COPD.

Since omega-6 is abundant in many plant-based foods like vegetable oils, nuts, and seeds, vegetarians and vegans are very likely to get sufficient amounts. It is more important for them to ensure adequate omega-3 intake from sources like flaxseed or algae oil, as they may lack marine sources of EPA and DHA.