5

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Is there a minimum requirement of Omega 6 fatty acids?

Answered on August 19, 2014
Created September 24, 2012 at 10:45 AM

Can we overdo the the reduction of Omega 6 fatty acids in our diet? Prehaps if we eat only lean grass fed beef or game and coconut oil?

On this german page

http://oel-wechsel.com/Probleme/Problem3_Verhaeltnis.htm

they state that you can have similar symptoms from eating to much and to little Omega 6 fatty acids. Can that be true?

How many grams of PUFAs are essential? Any exact numbers?

Cbdc8318738324492f2d5918868ce4c9

(1211)

on September 30, 2012
at 12:39 PM

hmmm, related experience from Dr. Cate: "in those who have gone grain-free and are also avoiding other seeds and nuts I commonly see digestive and skin disorders consistent with omega-6 fatty acid deficiency." http://drcate.com/for-fast-healthy-lasting-weight-loss-avoid-empty-calories/

0e4e5882872d6a7c472ea51aec457e66

(1994)

on September 26, 2012
at 06:18 AM

Thank you for the additional info.

Cbdc8318738324492f2d5918868ce4c9

(1211)

on September 25, 2012
at 12:04 PM

I added some additional info with sources for omega-6 deficiency amounts.

0e4e5882872d6a7c472ea51aec457e66

(1994)

on September 25, 2012
at 06:22 AM

Chris Kresser writes about limiting n-6 to 2 - 4% of total calories http://chriskresser.com/how-much-omega-3-is-enough-that-depends-on-omega-6 but no source for that...

0e4e5882872d6a7c472ea51aec457e66

(1994)

on September 24, 2012
at 11:45 AM

Do you now an exact number?

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4 Answers

3
Adb249ff0b1447d86ed308d0265e2b86

on September 24, 2012
at 11:34 AM

The article, as one would expect, warns of the dangers of high omega-6 consumption and typical advice about omega-3's. The rarely mentioned advantages of the omega-6's are listed and a warning not to completely omit them from the diet. To do so seems impossible as they are present in small quantities even in beef mince and lamb mince usually at around 0.1 - 0.4 g per 100 grams. I haven't found it possible to actually consume less omega-6 than 3, a 50-50 ratio is the most I've reduced it to.

2
Cbdc8318738324492f2d5918868ce4c9

(1211)

on September 25, 2012
at 01:07 AM

I've wondered the same thing.

This study claims a minimum of 4.5% of energy to avoid possible hypercholesterolemia effects.

http://www.ncbi.nlm.nih.gov/pubmed/12492626 :

Cholesterolaemic effect of palmitic acid in relation to other dietary fatty acids.

French MA, Sundram K, Clandinin MT.

Source

Nutrition and Metabolism Research Group, Departments of Agricultural, Food and Nutritional Science and Medicine, University of Alberta, Edmonton, Canada. [email protected]

Abstract

The effect of dietary intake of high palmitic acid levels in combination with other fatty acids in normal subjects was assessed. Palmitic acid (10% of energy) was fed in conjunction with decreasing levels of linoleic acid to determine if a threshold level of linoleic acid prevented palmitic acid from being hypercholesterolaemic. Healthy subjects received each of the diet treatments for 21 days, followed by washout periods of 7 days. In a second experiment, the effect of exchanging palmitic acid for trans fatty acids on plasma lipoprotein cholesterol levels and on rates for endogenous synthesis of cholesterol in normal subjects was investigated. Diet treatment lasted for 30 days. On day 30 of each diet treatment, a priming dose of deuterium was consumed, followed by a subsequent blood sample at 24 h. Blood cholesterol fractions were isolated and analysed by isotope ratio mass spectrometry to measure cholesterol fractional synthetic rates. In the first experiment, total plasma cholesterol levels increased as the percentage of linoleic acid decreased. The data indicated that high levels of palmitic acid were not hypercholesterolaemic if intake of linoleic acid was greater than 4.5% of energy. When the diet contained trans fatty acids plasma total and low-density lipoprotein-cholesterol increased and cholesterol synthesis increased with a decrease in high-density lipoprotein-cholesterol.

EDIT 9/25/12 additional info:

Info regarding Omega-6 deficiency amounts from the Perfect Health Diet book.

Omega-6 deficiencies are eliminated by 1-2% of calories as LA if the diet has no omega-3 (http://pmid.us/20102846) and by just 0.3% of calories as LA if the diet has over 1% omega-3.(http://pmid.us/14559071) Thus, a little omega-3 in the diet reduces the requirement for omega-6.

Also, Chris Masterjohn presented the data that Pacific Islanders are free of heart disease at 2% PUFA, which would include both omega-6 and omega-3.

Time 1:19 of video Segment Two: http://www.makeitfunanditwillgetdone.com/need-to-lose-weight/the-mouth-trap-videos/low-carb-experts-chris-masterjohn-phd/

So, this information makes it seem extremely unlikely to be deficient in omega-6.

It's confusing with conflicting information as there's certainly evidence that 4.5% LA is toxic, as well. Maybe the difference the source and getting it from real foods.

Cbdc8318738324492f2d5918868ce4c9

(1211)

on September 25, 2012
at 12:04 PM

I added some additional info with sources for omega-6 deficiency amounts.

0e4e5882872d6a7c472ea51aec457e66

(1994)

on September 25, 2012
at 06:22 AM

Chris Kresser writes about limiting n-6 to 2 - 4% of total calories http://chriskresser.com/how-much-omega-3-is-enough-that-depends-on-omega-6 but no source for that...

0e4e5882872d6a7c472ea51aec457e66

(1994)

on September 26, 2012
at 06:18 AM

Thank you for the additional info.

Cbdc8318738324492f2d5918868ce4c9

(1211)

on September 30, 2012
at 12:39 PM

hmmm, related experience from Dr. Cate: "in those who have gone grain-free and are also avoiding other seeds and nuts I commonly see digestive and skin disorders consistent with omega-6 fatty acid deficiency." http://drcate.com/for-fast-healthy-lasting-weight-loss-avoid-empty-calories/

1
A39237551dac75eb36335098b0f5fa61

(525)

on September 24, 2012
at 12:23 PM

Both omega-3 and 6 fatty acids are essential to health. Omega-6 gets demonized because most people eat way too much of them. Deficiency in some omega-6 fatty acids can lead to skin problems, such as dry skin.

1
E35e3d76547b18096a59c90029e7e107

(15613)

on September 24, 2012
at 11:37 AM

Some o6 (linoleic acid) is essential. If you eat anything resembling a normal diet you are exceedingly unlikely to fail to get enough.

0e4e5882872d6a7c472ea51aec457e66

(1994)

on September 24, 2012
at 11:45 AM

Do you now an exact number?

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