Omega-6

Polyunsaturated fatty acids are often referred to as omega-6 fatty acids. They contain more than one double bond between the carbon atoms in their chain. The double bonds are no closer than six carbons from the methyl end of the polyunsaturated fatty acid molecule. The most important omega-6 fatty acids are arachidonic acid, linoleic acid and gamma-linolenic acid. They influence many of the body's functions in a similar way, but also differ in some of their effects. A good supply of polyunsaturated fatty acids is generally beneficial for many bodily processes. Omega-6 fatty acids are obtained from animal and vegetable food sources. In western industrialized countries, the intake is usually too high rather than too low. In general, adults need at least 1 to 2 percent of their daily calorie intake in the form of polyunsaturated fatty acids. The German Nutrition Society recommends consuming 2.5 percent of total daily energy in the form of essential omega-6 fatty acids. For optimal health, nutrition-conscious physicians assume that 12 to 14 percent of total daily calories are polyunsaturated fatty acids (omega-6 and omega-3 fatty acids together). It is important to maintain the "right" balance. Too much omega-6 fatty acids can disrupt many bodily processes and exacerbate inflammation, for example. It is important to maintain a balanced ratio of omega-6 to omega-3 fatty acids. The German Nutrition Society recommends a ratio of 5:1, but the actual ratio is usually 8:1 or 7:1. It should also be noted that these two fatty acid groups compete for absorption in the body.

Linoleic acid

Linoleic acid is an essential omega-6 fatty acid that humans cannot produce themselves. It must be ingested daily in the form of approx. 5 to 7 grams (or 2 to 2.5 percent of total daily energy) through food. The daily requirement can increase, e.g. due to stress or nutritional status. For example, a high consumption of olive oil or saturated fats should increase the daily intake of linoleic acid. Many orthomolecular therapists today assume an optimal requirement of 9 to 18 grams of linoleic acid per day. Linoleic acid is contained in many edible oils, and is found in larger quantities in oils from safflower, sunflower, soy, evening primrose, corn germ, pumpkin seeds and wheat germ. Care should always be taken to use good quality oils, i.e. cold-pressed. Linoleic acid is considered the most important polyunsaturated fatty acid and can be converted in the body to both arachidonic acid and gamma-linolenic acid (GLS). Linoleic acid promotes energy production in the body and can shorten the recovery time of muscles after intensive physical exercise. It is involved in the metabolism of oxygen and helps to generate electrical currents that keep the heart beating regularly. Linoleic acid is an essential component of cell membranes (cell walls) and contributes to their hydration. Linoleic acid is also important for skin health and is involved in the formation of prostaglandins. These are necessary for the growth and regeneration of cells, among other things. They also help to regulate cholesterol and support the proper functioning of blood platelets. Linoleic acid can also transport fat-soluble toxins to the skin, lungs, kidneys and intestines, where they can be excreted. Patients with diabetes mellitus may not be able to form GLS from linoleic acid because they cannot produce an enzyme (delta-6-desaturase) required for this. A severe deficiency of linoleic acid can be associated with increased susceptibility to infections and heart disease and can also cause liver and kidney problems. However, it is rather rare. Excessive intakes can also have negative health consequences. Among other things, it can increase the risk of strokes and possibly have a carcinogenic effect.

Conjugated linoleic acid (CLS)

Conjugated linoleic acid is a non-essential form of linoleic acid with a slightly different molecular structure in the double bonds. CLS is contained in animal fats from ruminants and is mainly found in milk fat. It is therefore mainly found in butter and (non-fat-reduced) dairy products (e.g. milk, cheese and yoghurt). The CLS content in organically produced foods is significantly higher. CLS has several other health functions than linoleic acid. One of its most important characteristics is that no arachidonic acid can be formed from it. CLS can favorably influence the metabolism of glucose and fats and prevent atherosclerosis by reducing lipids (e.g. cholesterol) in the blood. CLS helps to prevent diabetes mellitus (type II) by normalizing insulin levels. CLS can also prevent allergic reactions, it has an antioxidant effect (significantly stronger than beta-carotene, for example) and is probably anti-carcinogenic.

Gamma-linolenic acid (GLS)

This omega-6 fatty acid is not essential, it is normally formed in the body from linoleic acid. Gamma-linolenic acid (GLS) can also be obtained from food, especially from blackcurrant, redcurrant and borage seed oil and evening primrose oil. GLS is used to form prostaglandins. These are necessary for the growth and regeneration of cells. They also help to regulate cholesterol and support the proper functioning of blood platelets. In inflammatory processes, GLS can promote the formation of anti-inflammatory prostaglandins. GLS can also help to lower the blood pressure of patients with hypertension. Patients with diabetes mellitus may not be able to produce GLS from linoleic acid because they cannot produce an enzyme (delta-6-desaturase) required for this. GLS supplementation can be helpful here. GLS can also help to alleviate premenstrual symptoms. GLS also has a good effect on the skin; external application makes dry skin more moisturized. When used internally, GLS strengthens the skin's barrier function and can be helpful for some skin diseases, e.g. acne and neurodermatitis. In general, therapeutic applications for GLS range from 100 to 400 mg daily, the dosage should be determined by the therapist.

Arachidonic acid

Arachidonic acid is conditionally essential (presumably in infancy). It is formed in the body from other polyunsaturated fatty acids, especially linoleic acid. Arachidonic acid is also found in some foods, e.g. in beef, liver and kidneys as well as in shrimps and some fish (e.g. tuna). Arachidonic acid is an important component of cell membranes (cell walls) and phospholipids. It is contained in the brain and is very important for good brain function. The prerequisite for this is that it is present there in a good ratio to the omega-3 fatty acid DHA (docosahexaenoic acid). Arachidonic acid is also a precursor for the formation of various eicosanoids (prostaglandins, thromboxanes and leukotrienes). These are important for smooth muscles and for inflammatory and immune reactions, among other things. Arachidonic acid is also contained in sperm and is required for the production of testosterone. Excessive arachidonic acid can have undesirable effects. These include an increased risk of atherosclerosis, involvement in inflammatory processes (for example in rheumatism and allergies) and increased breakdown of skeletal muscles.

Requirements in sport

An intake of linoleic acid stimulates the metabolism and increases thermogenesis, so that the storage of linoleic acid as body fat seems unlikely. Rather the opposite is the case: fat loss is accelerated. My recommendation is a dosage of 10-20g of linoleic acid per day.