In the United States, the common diet already gives an individual around 10 times the required levels of omega-6 fatty acids (linoleic acid form). Since the oils used in most processed foods as well as for cooking oils are natural sources of omega-6, most Americans do not need additional supplements in order to get to acceptable levels. However, for those looking for it, there are omega-6 supplements, as different items contain either linoleic acid (LA), gamma linoleic acid (GLA) or both. Below, we cover some of the potential forms that you might be able to use:
Evening primrose oil
Also called Oenothera biennis, this oil contains both linoleic acid and gamma linoleic acid. The oil comes from the seeds of the plant. It is frequently used for pain reduction in women with premenstrual syndrome. A variety of other claims related to EPO are also made, although its effectiveness in many of these circumstances is not accurately known.
The oil from the seeds of the black current has a variety of nutrients, including GLA and LA. Additionally, some also eat the fruit for the nutrients and vitamins in it, including: potassium, phosphorus, iron, vitamin B5 and C, and others. The fruit also contains phytochemicals.
Produced from cyanobacteria, spirulina contains GLA and LA. It is produced in different forms such as tablet, powder, and flake. In addition, spirulina also contains other essential fatty acids (EFAs), protein, various vitamins, minerals, and more.
As previously mentioned, the American diet typically has plenty of omega-6 fatty acids to go around, with some to spare. One other point to be considered is that it is thought that the balance between omega-6 and omega-3 should be somewhere from 2:1 on the low end to 4:1 on the high end. Before taking omega-6 supplements, get information from a qualified source and also learn about potential side effects and other precautions.