Why Too Much Omega 6 Can Harm Your Health

Omega-6 fatty acids are a type of polyunsaturated fat found abundantly in many foods, including vegetable oils like corn, soybean, sunflower oils, and even olive oil, as well as in nuts, seeds, and processed foods. While omega-6 fats are essential for normal growth and development, the modern diet often contains excessive amounts. This overconsumption can disrupt the delicate balance between omega-6 and omega-3 fatty acids in the body.

Ideally, the ratio of omega-6 to omega-3 fatty acids in the diet should be around 1:1 to 4:1. However, many Western diets have skewed this ratio to as high as 20:1 or even 50:1, heavily favouring omega-6 fatty acids. This imbalance is problematic because omega-6 and omega-3 fatty acids compete for the same enzymatic pathways in the body, with excessive omega-6 consumption tipping the balance toward the production of pro-inflammatory compounds.

Specifically, when consumed in large amounts, omega-6 fatty acids—particularly linoleic acid (LA)—are converted into arachidonic acid (AA) in the body. AA serves as a precursor for pro-inflammatory eicosanoids, which can promote inflammation when produced in excess. This chronic inflammation is a known risk factor for numerous health issues, including heart disease, arthritis, diabetes, and certain types of cancer.

Recent research has highlighted that genetic variations can influence how individuals metabolise omega-6 fatty acids. Some people may have genes that make them more efficient at converting LA into AA, which increases the production of these pro-inflammatory compounds. For these individuals, a high omega-6 intake can lead to a heightened inflammatory response, increasing the risk of chronic conditions such as cardiovascular disease, metabolic disorders, autoimmune diseases, and even mental health and cognitive issues.

The DHA Dilemma and a Smarter Solution

At the same time, many people are unaware that plant-based omega-3s—like those found in flaxseeds and chia seeds—come in the form of alpha-linolenic acid (ALA), which the body must convert to EPA and DHA, the most bioactive forms of omega-3. However, humans are notoriously inefficient at converting ALA to DHA (source). And because omega-6 competes directly with omega-3 for conversion enzymes, a high intake of omega-6 can further impair this already inefficient process.

As a result, people may think they are getting enough omega-3 from plant sources, but if they’re not consuming preformed DHA—like that found in algae oil—they may still have an omega imbalance. For those who also carry genetic traits that increase conversion of LA to AA, this can silently set in motion a cascade of inflammation-related health issues over time, often without immediate symptoms.

Choosing oils that are naturally lower in omega-6 and enriched with anti-inflammatory omega-3s—such as InflammaFree Premium DHA and Polyphenol Enriched Olive Oil Blend—can help restore a healthier omega balance. This blend is specifically designed to support the body’s anti-inflammatory pathways, with the added benefit of a deliciously smooth, authentic olive oil taste and absolutely no fishy aftertaste. It’s a smarter, more palatable choice for those looking to reduce inflammation and improve overall well-being.

Conclusion

Excessive consumption of omega-6 fatty acids poses significant health risks, especially for individuals with genetic predispositions that increase their sensitivity to these fats. Additionally, many people overestimate the effectiveness of plant-based omega-3s, not realising their bodies struggle to convert ALA into DHA—especially in a diet high in omega-6.

Take action today by making a conscious shift toward omega-balanced oils like InflammaFree in your daily cooking and food preparation. By ensuring your omega-3 intake includes preformed DHA and reducing your omega-6 burden, you support your body’s natural anti-inflammatory processes and reduce your risk of chronic diseases. A small dietary change today could make a BIG difference in your long-term health.