Are there risks to consuming too many omega-6 fatty acids?
Written by
Natalie Hamilton
Reviewed by
Prof. Benjamin Murphy, Ph.D.Inadequate amounts of omega-6 fatty acids from *processed oils* can result in extreme imbalances. A current average 1:20 omega-3:omega-6 ratio is indicated versus the 1:4 optimum. This imbalance is a great burden on metabolic pathways causing chronic inflammation associated with heart disorders and autoimmune disease.
Inflammatory Pathways
- AA Conversion: Excess LA becomes pro-inflammatory arachidonic acid
- Prostaglandin Surge: Promotes persistent inflammation signals
- Resolvin Suppression: Blocks omega-3's anti-inflammatory effects
Disease Connections
- Cardiovascular: Promotes arterial plaque formation
- Autoimmune: Exacerbates rheumatoid arthritis and lupus
- Metabolic: Contributes to insulin resistance pathways
Cellular Damage
- Membrane Rigidity: Reduces cell communication efficiency
- Oxidative Stress: Increases free radical production
- Receptor Dysfunction: Impairs insulin and hormone signaling
Enzyme hijacking happens when excess la (linoleic acid) monopolizes delta-6 desaturase. This inhibits the conversion of ALA to anti-inflammatory EPA by more than 50%. Processed foods inundate your system with LA from soybean and corn oil. Your body cannot make enough resolution molecules to calm inflammation.
Rebalance by removing snacks and fried foods. Replace oils with extra virgin olive oil. Select grass-fed meats instead of grain-fed. Eat fatty fish twice weekly. I have helped clients lower their inflammatory markers by 40% within 8 weeks, achieving these results.
Safe sources of omega-6 EFA in whole foods include walnuts and pumpkin seeds. These contain additional nutrients, such as magnesium and zinc, which help protect against oil rancidity. The processed oils have been stripped of these cofactors. Foods should always be cold-pressed and stored in dark bottles to prevent rancidity and oxidation.
Check for imbalance symptoms as sore joints, skin eruptions, or fatigue. Blood testing of the omega-3 index provides objective data. The goal is 8% or higher. Most people need to decrease omega-6 intake by 75% while doubling omega-3 intake for optimal health.
Read the full article: Essential Fatty Acids: Complete Overview
