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Essential fatty acid

Omega-6

linoleic acid

Cell membranes, skin barrier, precursor of arachidonic acid

Essential nutrient

Reference intakes (RDA or AI) are set by the National Academies of Sciences, Engineering, and Medicine. Deficiency thresholds come from clinical and WHO guidance.

At a glance

Women, 19-50
12 g (AI)
Men, 19-50
17 g (AI)
Upper limit (adults)
Not established
How common is deficiency?
Rare (intake is usually high in modern diets)

Food sources

Animal sources
Poultry fat, eggs, pork fat
Plant sources
Sunflower, safflower, corn and soybean oils, walnuts, pumpkin/sunflower seeds

Deficiency and testing

Signs of deficiency
Scaly dermatitis, hair loss, poor wound healing, growth failure in infants, increased infections
Who is at higher risk
Fat-free parenteral nutrition, severe fat malabsorption, very low-fat diets in infants
How it is tested
Plasma fatty acids: triene-to-tetraene (Holman) ratio
Cut-offs
Triene:tetraene ratio >0.2 = essential fatty acid deficiency (>0.4 severe)

Symptoms are not specific. Only a clinician with the right tests can tell whether you are deficient.

Supplement forms

Common forms
vegetable oils (sunflower, safflower, corn, soy), GLA oils (evening primrose, borage, black currant), conjugated linoleic acid (CLA).
More effective
food oils and nuts/seeds supply enough linoleic acid for almost everyone; GLA oils are used for specific conditions (limited evidence).
Less effective
omega-6 supplements for general health (intake is usually already high; the useful goal is more omega-3 instead); CLA for weight loss (small effect, side effects).

Safety, interactions and halal notes

Safety and interactions
Upper limit for adults: Not established. Going above the upper limit over time can cause harm, so check labels and talk to a clinician before high-dose supplements.
Halal note
The nutrient itself is not a halal question. For supplements, check the delivery form: gelatin (pork or non-halal bovine), capsule shells, glycerin, and alcohol-based carriers need halal certification. Ask for the halal certificate, not just a label claim. This is general guidance, not a certification.

Frequently asked questions

How much Omega-6 do adults need per day?

Women 19-50: 12 g (AI). Men 19-50: 17 g (AI). Upper limit: Not established. Needs change with age, pregnancy and health conditions.

What are the signs of Omega-6 deficiency?

Scaly dermatitis, hair loss, poor wound healing, growth failure in infants, increased infections. These signs are not specific, so only a clinician with the right tests can confirm a deficiency.

What are the best food sources of Omega-6?

Animal sources: Poultry fat, eggs, pork fat. Plant sources: Sunflower, safflower, corn and soybean oils, walnuts, pumpkin/sunflower seeds.

Which form of Omega-6 supplement is best?

food oils and nuts/seeds supply enough linoleic acid for almost everyone; GLA oils are used for specific conditions (limited evidence).

Sources

  1. National Academies: Dietary Reference Intakes

← Back to the full nutrient guide

This page is for education only and is not medical advice. These statements have not been evaluated by the Food and Drug Administration. Supplements are not intended to diagnose, treat, cure or prevent any disease. Talk to a qualified clinician before starting a supplement, especially if you are pregnant, breastfeeding, take medicine or have a medical condition. Daily needs are US reference intakes for adults 19-50.

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