AHA: Omega-6 Beneficial for Heart Health

The American Heart Association (AHA) released a new science advisory recommending that at least 5-10 percent of daily calories come from omega-6 polyunsaturated fatty acids. Other groups, including the European Commission (EU) and World Health Organization (WHO), have similar guidelines.

According to the advisory, published in Circulation: Journal of the American Heart Association, human and animal trials have shown that consuming this amount of omega-6 is associated with a decreased risk of coronary artery disease.

The safety of omega-6 fatty acids has been debated, as some researchers suggested that they might actually increase the risk of heart disease. This is because a major component of omega-6 fatty acids is linoleic acid, which can be converted to arachidonic acid, a building block for some inflammation-related molecules.

William Harris, director of the Metabolism and Research Center of the University of South Dakota Sanford School of Medicine, led the AHA's two-year assessment. The authors analyzed a meta-analysis of randomized, controlled trials and more than two dozen observational, cohort, case/control and ecological studies.

The AHA committee found that in most trials, omega-6 fatty acids either did not change or lowered levels of inflammatory markers.

According to observational trials, people who consumed the most omega-6 fatty acids typically developed the fewest cases of heart disease. Other studies found that patients with heart disease generally had lower levels of omega-6 in their blood.

In controlled trials comparing the number of heart attacks in patients eating high or low levels of omega-6, those who ate more omega-6 fatty acids developed fewer cases of heart disease.

According to the AHA advisory, most Americans already eat the recommended amount of omega-6 fatty acids. Recommended daily doses range from 12 to 22 grams, depending on a person's age, gender and level of physical activity.

For more information about omega-6 fatty acids, please visit Natural Standard's Foods, Herbs & Supplements database.

Comments

[Rich]

Intriguing. It's sometimes frustrating to consumers, though, when conflicting advice is issued. Are the concerns over omega-6 fatty acids contributing to heart disease a theory based on their components? Or is there research to back that up, equivalent to the research that is of such weight that the AHA has come out with this positive recommendation? Also, I'd be interested to know if the AHA or researchers think that there is an added benefit by going over the recommended doses.

[Dr. Tom Hyland Robertson]

Omega-6 (O6) fats are not, in and of themselves, "bad," but need to be consumed in a 1:1 ratio with omega-3 (O3) fats. Unfortunately, the typical American diet tends to be about 30-40:1 (O6:O3), and a bad junk-food diet more like 60-80:1!

About 2/3 of the time in our biochemistry, O-6 IS converted into pro-inflammatory arachidonic acid, as well as prostaglandin-E2 and leukotriene-B5. If you push the equation too far on one side, the outcome is negative.
The other issue is that these studies don't look into the O6 meats that were in the patients' diets. If we feed our cows, pigs and chickens a predominantly (or exclusively) an O6 diet (i.e., grain-fed), then the animal, their eggs, their milk are all O-6 products. The overwhelming majority of meats produced or consumed in America are grain-fed, not grass-fed. Check out the documentary "King Corn" if you want to see more about this.

We need to increase O3 consumption AND decrease O6 consumption in order to come to a more balanced, homeostatic O6:O3 ratio.
That's not going to happen if we keep eating tons of Post, General Mills, and Kelloggs products every year. The food pyramid/stairs is WRONG.

[jasmine]

I was curious about the foods in which omega-6 fatty acids are typically found, and looked it up in the Natural Standard database. Turns out, it's primarily vegetable oils. I'd be interested to know which oils. Is there a link here, say, to olive oil, which has been linked to the heart-healthy Mediterranean diet? Or is it typically more like corn or canola?

And I imagine more research is required to determine this, but I wonder what the downside is to additional amounts of omega-6 fatty acids?

[lilac]

Many nutrition experts believe that before we relied so heavily on processed foods, humans consumed omega-3 and omega-6 fatty acids in roughly equal amounts. But to our great detriment, most North Americans and Europeans now get far too much of the omega-6s and not enough of the omega-3s. This dietary imbalance may explain the rise of such diseases as asthma, coronary heart disease, many forms of cancer, autoimmunity and neurodegenerative diseases, all of which are believed to stem from inflammation in the body.

[Gabriella]

Interesting comment, Lilac. In addition, the imbalance between omega-3 and omega-6 fatty acids may also contribute to obesity, depression, dyslexia, hyperactivity and even a tendency toward violence. Bringing the fats into proper proportion may actually relieve those conditions, according to Joseph Hibbeln, M.D., a psychiatrist at the National Institutes of Health, and perhaps the world's leading authority on the relationship between fat consumption and mental health.

[Osmont]

Dr. Tom, how would one know they are having 1:1 ratio of omega-3 and omega-6? Is there a formula that can be used?

[Ashlim]

I believe there is more evidence available for the beneficial effects of consuming omega-6 fatty acids. However, no one has determined the effects of consuming more than amounts used in the majority of these trials. Thus, what AHA has released is just comprehensive data available for the use of omega-6 as cardioprotective agent.

[Thea]

Again, not everybody is a good candidate for additional omega-6/omega-3. Adding omega-6 to the diet could be beneficial to one person, but not to another. Also, we should remember that what we buy from pharmacies, grocery stores, etc. might produce different effects in each individual due to the various additional constituents during the manufacturing process. Thus, maintaining natural consumption of foods high in omega-6 and omega-3 for balance is our best chance.

[BO]

I wasn't aware that fat consumption was related to mental illnesses. Do you know if the link is more profound in younger years only, or is equal throughout a person's life? I'm just trying to relate it to cerebral development.

[Dr Brad]

But this article states that the AHA now recommends O-6s for heart health, and low levels increased heart disease, no? That is the exact opposite of what we know and what you (above) are talking about! Unless, when fat and omega-6 levels are way too low -- then of course, disease would ensue. But this sounds fishy, or not fishy enough, actually (Omega-3 pun, sorry:).

[vln]

It is very interesting that after analyzing the studies, it was found that omega-6 decreased heart disease. Like they mentioned in the blogs, I always thought that omega-3 was the one that you should consume in order to preserve cardiac function, lower cholesterol and improve memory. I would feel more comfortable eating omega-3 than omega-6 because scientifically, it is a precursor to inflammation.

[betty]

What kinds of food contain high amounts of omega-6?

[Raina]

I'm new to this blog, and have to say, that the posts are informative and helpful. Thank you for sharing what you know! I'm interested in learning more about the relationship between omega-3/omega-6 imbalance and obesity. Obesity and heart disease run in my family, so in an effort to remain healthy, I've begun doing a lot of research online, and I'm also reading a book called "It Can Be Done" that focuses on healthy living and nutrition. It's helped me a lot. Thanks again for this blog.

[JFK]

I found this to be a helpful site for omega content
http://www.annecollins.com/dietary-fat/omega-3-efa-6-chart.htm.

Let me know if it helps!

[Renata]

To be on the safe side, I would look into products containing omega-3. I don't think there is enough information out on omega-6 being good as a supplement, and if anything, the information is contradicting. I will stick with my omega-3 daily supplement and consume omega-6 from my regular diet.

[Binder]

Betty,

Omega-6 fatty acids are found in abundance in refined vegetable oils, baked goods and snacks. Good sources of omega-3 fatty acids include fish, flaxseed oil, walnuts, eggs and grass-fed beef.

[Jose]

Thea,

I do agree with you. Not everybody makes a good candidate for high omega-6/omega-3. That is why it is important we disclose any supplements we are taking to our healthcare providers -- be it conventional providers or alternative providers. This could save us a lot of trouble and money.

[Chris]

Professor John Stein of Cambridge University believes that an imbalance of 6&3 can cause learning, behavioral and psychological issues. He says that many conditions treated within clinical psychology are really conditions brought on by long-term EFA nutritional imbalances. In trials, prison inmates have received O3 supplementation and resulted in decreased aggressive disruptive behavior. The UK government was invited to assist with funding, but could not see the merit. They could do with some O3 themselves.

My interest is the part O6 plays in metabolism. Is it good or bad and does it contribute to weight gain or IR? Can anyone suggest a text on this?

[Joe]

What are some (if any) possible disadvantages of excessive omega-6 intake?

[SN]

Just commenting on the dosage regarding fish oil supplementation. If you look at the OTC fish oil supplements for sale, many of them say one capsule (1g/capsule) daily. Many patients follow this direction; however, the actual recommended dose is 2-4gs/day. 1g/day is not enough to provide the benefits wanted. I typically recommend my patients to take at least 2g per day in my practice. For more info, check out this article from the American Family Physician Journal at http://www.aafp.org/afp/20040701/133.html.

[Jemma]

According to an article from the University of Maryland Medical Center, "a healthy diet should consist of roughly 2 - 4 times more omega-6 fatty acids than omega-3 fatty acids." In the same article, the author states that most Americans have a diet that has 14-25 times more omega-6 than omega-3 fatty acids, which may be an important factor in the increasing rates of inflammatory disorders.

[Bree]

Jemma, the article you referenced is interesting. The posted article here says that there has been debate whether omega-6 is actually harmful rather than beneficial. It may actually be that Americans have too much Omega-6, which is harmful, rather than omega-6 being harmful in normal amounts.

[RL]

In terms of precautions, omega-6 should not be used if you have a seizure disorder because there have been reports of these supplements inducing seizures.

[Ryan]

It is important to note that although dietary guidelines (as described) have been suggested, there are no established therapeutic doses for omega-6 fatty acid supplements in children. Some suggest that 2,000-4,000 milligrams of EPO daily may be used safely in children for eczema, but research is needed to confirm these claims.

[Imladris]

According to AHA, most Americans already receive the recommended amount of omega-6. Personally I think it is important to educate our society that more may not be beneficial. Caution should be exercised before we start going on a omega-6 frenzy. As RL stated, these case reports of seizures are quite alarming, especially for people that are taking seizure medications but are still experiencing seizures.

[WW]

RL,

But is it the omega-6 fatty acid or something else in the supplement? There is suppose to be the good manufacturing practices, but how many of them actually do that? I think the seizure thing is a tough point to sell.

[MHD]

Omega-6 fats are mostly present in corn oil, safflower oil, walnut oil, soybean oil and sesame oil. I really hope people take caution to this when a new study comes out that promotes increased fat intake. Oil is still oil. There are still 120 calories to one tablespoon. It's great to know of the protective effects of essential fatty acids, but it should also be forewarned that over-consumption of any type of fat is not always the best thing. Overall though, a great study. It's nice to know that nutrition can play such a huge role in preventive medicine.

[DP]

I am also concerned about this seizure thing with omega-6. Are there any data to support this precaution? I am curious to know whether or not seizures only occurred in 1 or 2 case reports, or it happened in numerous individuals who took omega-6.

[Veldrin]

Do restaurants use oils containing omega-6?

[Jackie]

I came across this site and would like to share it with others. It's a great site with a whole lot of information and advice on high blood pressure, heart disease,cholesterol and stroke –
http://www.bizymoms.com/cares/heart_health/index.html
It has information on diseases known as the "silent killers" and advice on regular medical checkups and early diagnosis and symptoms.