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Overview: Omega-6 fatty acids are a type of unsaturated fat that your body needs to function. Linoleic acid, a certain type of omega-6 fatty acid, is naturally found in many foods and certain cooking oils. Omega-6s are considered a healthy part of the diet when used in moderation. The most common side effect is an upset stomach. A different omega-6 fatty acid, called gamma-linolenic acid (GLA), is naturally found in certain plants, such as evening primrose and borage. These plants are used as ingredients in skin care products and dietary supplements. Before using these products, tell your health care provider about any health conditions you have or medicines you are taking.

Uses

What are omega-6 fatty acids used for?

Omega-6 fatty acids, which are found in many foods and cooking oils, help raise the levels of omega-6 fatty acids in your body.

These fatty acids are also found in some dietary supplements and skin care products, but the benefits of these products are not well defined.

Note: Many cooking oils that contain omega-6 fatty acids are generally recognized as safe (GRAS) by the FDA. Learn more about the GRAS status here. Some skin care and dietary supplement ingredients also contain omega-6 fatty acids. The FDA has not reviewed these products for safety and effectiveness. Learn more about cosmetics here. Learn more about dietary supplements here.

How do omega-6 fatty acids work (mechanism of action)?

Omega-6 fatty acids are polyunsaturated fatty acids (PUFAs) that your body needs to function. They are an important part of many cells in your body. They also give you calories for energy and help with many functions in your heart, blood vessels, and immune system.

Although various types of omega-6 fatty acids occur naturally in foods, the most common dietary omega-6 is linoleic acid (LA). It is found in various foods, including walnuts, almonds, eggs, and tofu. It is also found in seed oils used for cooking, including soybean oil, safflower oil, and canola oil. Most research shows that cooking with unsaturated fats, such as omega-6s, can help lower cholesterol levels, as long as they replace saturated fats. Lower cholesterol levels may help reduce the risk of heart disease and serious health problems, such as a heart attack or stroke.

The American Heart Association (AHA) recommends that most adults get 5%-10% of their daily calories from linoleic acid. The European Food Safety Authority (EFSA) recommends a slightly lower amount: 4% of daily calories. In the U.S., most people get enough omega-6 fatty acids from their diet. In fact, most people likely eat more than the recommended amounts.

There are two types of PUFAs found in the diet: omega-6 and omega-3. Your body needs both of these fats to stay healthy. Hence, most experts recommend a diet that includes both these types, with a focus on getting more omega-3s when possible. Seafood is a common source of omega-3s in the diet.

Omega-6 fatty acids are also naturally found in certain plants, including evening primrose and borage. These plants contain high levels of a specific omega-6 fat called gamma-linolenic acid (GLA). The oils from these plants are added to some dietary supplements and skin care products. Applying GLA to the skin or taking it by mouth is thought to help improve the skin barrier and ease inflammation (swelling). But its benefits for any of these uses are not well understood.

How should I store omega-6 fatty acids?

You should store omega-6 fatty acids according to the product label. Most dietary supplements should be kept in a cool, dry location that is out of the reach of children and pets and not in direct sunlight.

Side Effects

What are the most common side effects of omega-6 fatty acids?

The most common side effect of omega-6 fatty acids is an upset stomach. Side effects may vary depending on the dose or specific product you are using. Tell your health care provider if you have any side effects that bother you.

There may be other side effects of omega-6 fatty acids that are not listed here. Contact your health care provider if you think you are having a side effect of a supplement. In the U.S., you can report side effects to the FDA at www.safetyreporting.hhs.gov or by calling 888-SAFEFOOD (888-723-3366). In Canada, you can report side effects to Health Canada at www.health.gc.ca/medeffect or by calling 866-234-2345.

What are the serious side effects of omega-6 fatty acids?

While less common, the most serious side effects of omega-6 fatty acids are described below, along with what to do if they happen.

Severe Allergic Reactions. Omega-6 fatty acids may cause allergic reactions, which can be serious. Stop using omega-6 fatty acids and get help right away if you have any of the following symptoms of a serious allergic reaction.

  • Breathing problems or wheezing
  • Racing heart
  • Fever or general ill feeling
  • Swollen lymph nodes
  • Swelling of the face, lips, mouth, tongue, or throat
  • Trouble swallowing or throat tightness
  • Itching or skin rash
  • Bumps on the skin called hives that can be red, pink, white, or brown depending on your skin tone
  • Nausea or vomiting
  • Dizziness, feeling lightheaded, or fainting
  • Stomach cramps
  • Joint pain

Warnings & Precautions

Who should not use omega-6 fatty acids?

Allergies to Ingredients. People who are allergic to any of the following should not use omega-6 fatty acids.

  • Gamma-linolenic acid (GLA)
  • Linoleic acid (LA)
  • Omega-6 fatty acids
  • Any of the ingredients in the specific product

Your pharmacist can tell you all of the ingredients in the specific omega-6 products they stock.

What should I know about omega-6 fatty acid supplements before using them?

Omega-6 fatty acids are naturally found in many foods and cooking oils, as well as in certain plants. Plants that contain omega-6 fatty acids may be used as ingredients in skin care products or dietary supplements.

Products that contain omega-6 fatty acids cannot be marketed to treat or cure a disease. Read and follow the directions on the specific product you are using, or use it as recommended by your health care provider.

Keep omega-6 fatty acids out of the reach of children.

The risks of omega-6 fatty acids may vary depending on the product and the dose you use. Evening primrose oil and borage oil, which are found in some dietary supplements and skin care products, contain a specific omega-6 fatty acid called gamma-linoleic acid (GLA). For more information on the safety and effectiveness of these products, see Evening Primrose Oil or Borage.

The FDA has not tested dietary supplements that contain omega-6 fatty acids to confirm that they contain the ingredients stated on their labels. Some dietary supplements have been tested by third-party organizations to confirm that they contain the ingredients listed on their labels and do not contain any harmful chemicals. Learn more about how to choose a safe dietary supplement product here.

What should I tell my health care provider before using omega-6 fatty acids?

Tell your health care provider about all of your health conditions and any prescription or over-the-counter (OTC) medicines, vitamins/minerals, herbal products, and other supplements you are using. Also tell them if you have an upcoming surgery planned. Sharing this information will help your health care provider know if this or other supplements are right for you.

In particular, make sure that you discuss any of the following.

Pregnancy. Tell your health care provider if you are pregnant or plan to become pregnant. Your health care provider will let you know if you can use products that contain omega-6 fatty acids while you are pregnant or trying to get pregnant.

Breastfeeding. Omega-6 fatty acids pass into breast milk. Tell your health care provider if you are breastfeeding or plan to breastfeed. Your health care provider will let you know if you can use products that contain omega-6 fatty acids while breastfeeding.

Interactions

Do omega-6 fatty acids interact with foods or drinks?

There are no known interactions between omega-6 fatty acids and foods or drinks.

It is unknown if drinking alcohol will affect omega-6 fatty acids.

Do omega-6 fatty acids interact with medicines (drug interactions)?

Always tell your health care provider about any prescription or over-the-counter (OTC) medicines, vitamins/minerals, herbal products, and other supplements you are using.

The interactions between omega-6 fatty acids and medicines are not fully understood. As with most dietary supplements, the research on drug interactions with omega-6 fatty acids is incomplete. Always check with your health care provider before using omega-6 fatty acids with any medicines.

Overdose/Missed Dose

What should I do if I accidentally use too much omega-6 fatty acids?

If you or someone else has used too much omega-6 fatty acids, get medical help right away, call 911, or contact a Poison Control center at 800-222-1222.

Found in many cooking oils, omega-6 fatty acids are a common part of the diet. Plants that contain omega-6 fatty acids may also be used to make some dietary supplements and skin care products. Read the product label closely and speak to a health care provider about how to use these products safely. Do not use double or extra doses, even if you miss a dose.