Why It Matters
Omega-6 fatty acids are polyunsaturated fatty acids that are found throughout the body, and they help with cellular function. Omega-6 fatty acids are not synthesized by the body and must be obtained through diet. (source, source)
Low Omega-6, Total: Insufficient Omega-6 Status
Low total omega-6 stems from physiological factors impacting the body's ability to convert precursor fatty acids into omega-6 fatty acids. Nutritionally, a diet deficient in sources of omega-6 fatty acids, such as certain plant oils and nuts, contributes to lower levels. (source, source)
Potential Performance Impact:
- Insufficient omega-6 status compromises cell membrane structure and function across multiple tissues
- Low omega-6 levels impair the acute inflammatory response needed for tissue repair after training
- Reduced omega-6 availability limits energy substrate for sustained efforts
- Suboptimal levels disrupt immune cell signaling, increasing susceptibility to illness during heavy training
Optimization
Prioritize foods with omega-6 fatty acids: Ingestion of omega-6 fatty acids has been shown to increase omega-6 fatty acid levels. (source)
Protocol: Consume one serving of foods with omega-6 fatty acids daily. One serving examples: Sunflower Seeds (1 oz), Walnuts (1 oz), Mayonnaise (1 tbs).
Supplement with linoleic acid: Ingestion of omega-6 fatty acids has been shown to increase omega-6 fatty acid levels in the body. (source)
Protocol: Supplement with 4 g of safflower oil.
High Omega-6, Total: Excess Omega-6 Accumulation
Omega-6 fatty acids are primarily derived from the diet. A diet disproportionately high in omega-6 fatty acids compared to omega-3s contributes to elevated levels. (source, source)
Potential Performance Impact:
- Excess omega-6 drives chronic pro-inflammatory signaling that impairs recovery and adaptation
- Elevated omega-6 relative to omega-3 shifts eicosanoid balance toward inflammation
- Surplus omega-6 competes with omega-3 for enzymatic conversion, blunting anti-inflammatory pathways
- Chronic omega-6 excess promotes systemic inflammation that reduces training tolerance
Optimization
Limit foods high in omega-6 fatty acids: Ingestion of omega-6 fatty acids has been shown to increase omega-6 fatty acid levels in the body. (source) Limiting intake of foods high in omega-6 fatty acids decreases total omega-6.
Protocol: Monitor and limit excess consumption of foods high in omega-6 fatty acids, like walnuts and eggs.