Daily fat intake. Minimum body fat percentage

Fortunately, in Lately Body fat percentage is monitored to determine a person's overall health, rather than body mass index, as was previously the case.

Many articles have been written about human body fat percentage, including "Fat Percentage Chart" and "5 Ways to Measure Body Fat Percentage" and "Ideal Body Weight Formula." This article combines the main ideas of the above articles and will help you visualize how much fat is contained in the body of a man and a woman.

Thousands of photographs were used to write this article. Most of them were purchased on specialized sites. Other photographs were freely available. If any of the photographs used in this article are protected by copyright, please notify us and they will be removed or changed.

Below are some terms and concepts for a better understanding of this article and photographs.

Fat percentage is the amount of fat (in kg) divided by total body weight and converted to a percentage. For example, the body fat percentage of a man whose body weight is 80 kg and whose body fat is 13 kg is 16% (30/180).

Body fat distribution

Each of us distributes fat differently in our bodies. For example, some women have very little content fat in the abdominal area and a lot in the thighs and triceps. For others, it's the other way around. It's the same for men. However, for most men, fat tends to be stored mostly in the abdominal area. The following photos show the most common areas of fat distribution in men and women.

Human's figure

Each of us has a different figure, so two absolute different figures may have the same fat percentage even if they don't look the same. An excellent example is slim models and athletes. Their fat percentage is exactly the same.

Age

The photographs in this article show people between 25 and 35 years old. With age, the fat content in a person's body increases. For example, a 20-year-old and a 50-year-old man have the same amount of subcutaneous fat, but for a 20-year-old this amount will be 15%, and for a 50-year-old it will be 20%. With age, fat around organs (visceral) and in muscles (intramuscular) tends to increase.

Muscle grooves

As a person's body becomes more defined, the muscles become more noticeable and look like thin grooves.

Vascularity- that is, the appearance of veins in different parts body as fat content decreases.

A visual representation of fat content in men

3 – 4% fat content in men

The percentage of fat in bodybuilders during their preparation for competitions can reach only 3 – 4%. This fat content is characterized by increased vascularity, so that veins are visible on literally every muscle in the body. Even on the buttocks you can see small gaps between the muscles. If there are none on the gluteal muscles, then the fat content is very low. The normal amount of fat in men is considered to be about 2%. This is the necessary amount for the normal functioning of the body, since fat protects internal organs chest and abdominal cavity.

6 - 7% fat content in men

6 - 7% fat content in men is not as categorical as 3 - 4%, but, nevertheless, even this percentage is not a normal indicator for most men. With such a percentage of fat, your face becomes emaciated, and your family begins to worry about you. Most models tend to have this level of fat and are marked by clearly defined muscles and bright vascularity in most muscles, including the muscles of the arms, legs and abdomen. Clearly visible muscles in the abdominal area are a sign of low fat content. Just like the clear separation of muscles.

10 – 12% fat content in men

This is the normal level of body fat for a man whose abdominal muscles are not as visible as men with 6 – 7% body fat. However, the abdominal muscles are clearly visible. This is exactly the body that many men strive for and that women like. The muscle grooves are not very visible on each muscle, but only on the shoulders and arms.

Men with this fat content are usually called “slim and fit.” The contours of the muscles are clearly visible, but there is no clear separation between them. The muscle grooves are usually covered with a small layer of fat. Nevertheless, general shape The body is quite beautiful, despite the lack of clearly visible muscles.

20% fat content in men

25% fat content in men

Muscles and blood vessels are practically invisible, and the waist increases significantly in volume (hip-to-waist ratio is approximately 0.9). It turns out that a man with a height of 180 cm has a waist size of 91 cm. The neck volume also increases slightly and small folds of fat are visible, but in clothes this fat content is almost invisible. Men with more than 25% body fat have problems with obesity. A waist circumference of more than 101 cm is considered abdominal obesity.

30% fat content in men

35% fat content in men

As a man gets bigger and bigger and gains fat, most of the fat accumulates in the belly. At 35% content, the belly hangs down even more, and the waist is not visible at all. These men are called “beer bellies.” Waist size can be more than 101 cm.

40% fat content in men

As with 35%, fat accumulates in the abdomen and waist. The waist can reach 145 cm or even more. With this amount of fat, daily movements such as walking up stairs or bending become difficult. A man at this level is already close to obesity, with a body mass index exceeding 35. For a better understanding: a man with a height of 180 cm, who weighs 122 kg, has 73 kg of muscle mass and 40% fat content.

Visual representation of fat content in women

10 – 12% fat content in women

This is an extremely low level of body fat that is found only in female bodybuilders. The minimum fat content in a woman’s body is 8–10%, while in men it is only 2%. Why is there such a big difference? The fact is that women contain more fat in the tissues of the mammary glands and in the area around the uterus. This level of fat is not considered normal for a woman and can be hazardous to health and can even cause menstruation to stop. The muscle grooves and blood vessels are clearly visible. The woman in the photo most likely has 12% body fat, as the vessels are not very visible.

15 – 17% fat content in women

This level of fat is also very low and equates to 6 – 7% body fat in men. Most lingerie models have this level of body fat and many of them have obvious dysfunction female body. The muscles of the abs, legs, arms and shoulders are clearly visible. The thighs and buttocks are usually less defined due to their low fat content.

20 – 22% fat content in women

This level is typical for many female athletes. The abdominal muscles are clearly visible, and there is some fat on the arms and legs. There is a level of separation between muscles, but it is minimal.

25% fat content in women

This is the level that most women have. Not too thin, but not too fat either. The curve of the hips is clearly visible, and there are small deposits of fat on the buttocks. A woman with a height of 163 cm and a weight of 59 kg has 25% body fat.

30% fat content in women

While men store fat in the abdominal area, most women store it in the thighs and buttocks. With this fat content, the hips are clearly defined and have a rounded shape. This is considered the limit of fat content for a normal woman.

35% fat content in women

The hips become even larger, and the face and neck have a rounded shape. The hip circumference can reach more than 100 cm, and the waist more than 80 cm. The stomach begins to droop.

40% fat content in women

Hips and buttocks become larger. The hips can reach more than 106 cm in circumference, the waist more than 90, and the hips more than 63 cm.

45% fat content in women

The skin loses its beauty and clearly visible folds appear. The hip circumference can reach more than 115 cm, and the waist more than 90 cm. The hips become noticeably wider than the shoulders.

50% fat content in women

Fat becomes clearly visible on the skin. The hip circumference can reach more than 115 cm, and the waist more than 101 cm. The hips become clearly wider than the shoulders. For a better understanding: a woman with a height of 163 cm and a weight of 90 kg has 45 kg of muscle mass and 50% fat content.

So you might be interested to know the most popular ones.

A healthy, slim and fit body is something that will always be in fashion. A lot of people are trying to get rid of excess fat deposits. But at the same time, not everyone knows what the norm of fat in the body is and how to determine it, but a lot depends on this indicator. Let's try to understand this issue.

Quite often there is a situation where two people who have the same weight look completely different. One is slim and fit, while the other, to put it mildly, does not look very ideal. The fact is that weight is, in principle, not an indicator that you should focus on when assessing your physical fitness. Muscle is much heavier than fat, hence the difference in appearance with the same number on the scale.

The key is how the body combines bone and muscle mass, as well as water and fat. Therefore, what the normal percentage of body fat should be should be known not only to those who are losing weight, but also to those who, in principle, monitor their health. Not only excess fat is dangerous, but also its deficiency, since fat has many important functions, in particular protective and reserve ones. A low percentage of body fat provokes problems with potency in men and problems with the menstrual cycle and fertility in women.

Thus, fat performs the following functions:

• protects body organs;
• helps maintain normal temperature;
• promotes the preservation of nutrients in the body;
• softens joints;
• promotes energy accumulation.

To maintain health and lead a full life, a woman needs a body fat percentage of 13-15, and a man needs at least 5-9%. If this indicator is lower, then serious violations in the performance of their functions by bodies and dangerous consequences are possible. If the percentage of body fat is normal, a person will feel and look good, and his reproductive organs will work as they should.

Fat is especially important for the female body. It helps ensure normal synthesis of female hormones, promotes the proper functioning of the genital organs, ensures a normal menstrual cycle, and makes it possible to bear and give birth to a child. The amount of fat may increase with age. An excess of it can be a consequence of certain disorders, but quite often it is a consequence of a lack of physical activity and constant overeating.

Normal body fat

It is impossible to give an exact figure that would determine the norm of fat content in the body. But there is a range within which each individual person can have his own size. This is determined by many characteristics of the body. One person may have a higher percentage of fat than another person of the same gender and age, but he may feel much better.

The amount of fat in the body should not exceed the upper limit, but you need to pay attention to the lower limit, since the lack of fat in the body is fraught with serious consequences.

Normal fat percentage in a woman's body must remain within the following limits:

• age under 30 years - 15-23%;
• age 30-50 years - 19-25%;
• age from 50 years - 20-27%.

For men Normal body fat percentage looks like this:

• age under 30 years - 11-18%;
• age 30-50 years - 14-20%;
• age from 50 years - 16-22%.

In women with a normal physique, fat is located in the abdomen, chest, waist, and hips. If it accumulates on the arms, shoulders, legs, knee area, this may indicate a tendency to edema, metabolic disorders, hormonal imbalances, so it makes sense to consult a doctor.

Fat indicators are also important in men. For them, this determines the functioning of many important systems, in particular, reproductive and digestive. However, it is easier for men to reduce their fat percentage, since their lipid metabolism is faster than that of women. Fat in men is evenly distributed throughout the body. If deposits accumulate in the abdominal area of ​​a representative of the stronger sex, this indicates a violation gastrointestinal tract. If they are localized in the area of ​​the sides, chest, hips, this indicates poor nutrition, as well as hormonal imbalance - an increase in the level of female hormones in the body.

The table below will show in more detail what the normal percentage of fat in the body of a woman and a man should be.

Visceral and subcutaneous fat

The human body accumulates two types of fat: subcutaneous (visible) and visceral (internal). located near the surface of the skin and can be seen and felt.

If you determine that your performance is not ideal, be careful. When trying to achieve a sports figure, do not go beyond the physiological norm. In addition, keep in mind that each person is individual, and has his own “healthy” norm. For example, if a girl decides to reduce her body fat content from 18% to 13%, she may get a violation menstrual cycle. The indicator will also correspond to the norm, but here they will already play a role individual characteristics body. Therefore, when working to reduce body fat, monitor how you feel. If you feel unpleasant symptoms, then you should stop losing weight and consult a specialist. And remember that in ordinary life there is no point in achieving extreme performance. But normalizing fat levels is useful.

If the norm of body fat in a woman or man is exceeded, then you need to reconsider your lifestyle. Most often, it is enough to normalize your lifestyle, review your diet and exercise more. From physical activity, first of all, you need to focus on, since they are the ones who burn fat. , or a bicycle - you can choose whatever you want.

Also very important proper nutrition. Avoid crash diets, as they lose muscle and fluid rather than fat. Eat nutritiously, balancedly, in moderation. It is recommended to eat often and in small portions, exclude fast food, sweets, and baked goods. Healthy foods to reduce fat, these are lean sources of proteins (meat, fish, eggs, dairy products), grains, fruits and vegetables. You also need to drink enough water.

6-pack abs, firm buttocks, sculpted shoulders - all these are pictures actively sold to us by the fitness industry. But have you ever wondered what sacrifices you have to make to get 6-pack radiant abs, a slim waist and sculpted legs?

Misconceptions

Let's look at 2 common misconceptions about improving body composition.

Misconception #1: It's too easy

Many of those who have experience losing weight (due to which the percentage of fat in their body has decreased, for example, from 22% to 15%) believe that 6 pack abs are easy - you just need a little extra work on yourself and abs are a must will reveal its charming outlines. But you need to understand: the further you are from natural state your body (and believe me, it doesn’t have a six-pack) – the more difficult it is to maintain this state.

Misconception #2: It's extremely difficult.

Even more people have a completely opposite understanding of the process of “reconstruction” of the body. They don't want abs, these people just want to lose weight. But for this, in their understanding, it is necessary to give up all your weaknesses, change your habits and become a person obsessed with a healthy lifestyle - wake up every day at 6 am, go for an hour-long run, eat kilograms of cabbage and do 1000 crunches every day... throughout your life.

Of course, these misconceptions are somewhat far from reality.

Reality

Reality No. 1

The process of losing the first 5 kg is very different from losing the last 5 kg. In fact, the leaner you become, the harder you need to work to improve your shape later on. When you start out, you can quite easily lose about 1% of your body weight per week in fat, but as your percentage of fat and your weight decrease, each additional kilo becomes more difficult.

Reality #2

Most professional bodybuilders and fitness models look perfect only during competitions and for this they pay a price, which you will learn about below (we even talked about a death due to a low percentage of fat - a man reached 1% body fat and the body could not stand it ).

By the way, be sure to read and decide whether you need it.

Reality #3

If you're not looking to put your body on the cover of a magazine, but just want to look fit and healthy, even minor changes can change the appearance of your body over time.

It would not be amiss to remind you that one of the methods is by eye (and, by the way, quite accurate). Just figure out which photo is closer to the state of your body.

For women:

For men:

How to move from one “fat category” to another

Below we will talk about what you should and should not do daily and weekly in order to achieve the desired level of body relief.

Fat percentage: men - more than 20%, women - more than 30%

What to do to gain fat:

• Eat processed foods and other processed foods
• Eat in large portions.

Restrictions:

• Do not play sports, drive sedentary lifestyle life,
• There are less healthy food(vegetables, fruits, etc.),
• Eating unbalanced
• Sleep less.

Fat percentage: men – 15-20%, women – 25-30%

What to do:

• Eat 60% of all food slowly
• Include 2 servings of protein food per day,
• Eat 1-2 small servings of vegetables,
• Do 3-5 times a week any type of activity that you like.

Restrictions:

• Eat fewer processed carbohydrates, but don't cut them too much,
• Drink less high-calorie drinks, but don't cut them too much.

Fat percentage: men – 13-15%, women – 23-25%

What to do:

• Include 1-2 servings of protein in 2-3 meals,
• Eat 2-3 small servings of vegetables per day,
• Include some processed carbohydrates
• Engage in any type of activity for 30-45 minutes daily,
• Conduct 1-2 intense workouts per week,
• Sleep at least 7 hours a day,
• Practice stress management techniques.

Restrictions:

• Don't indulge in desserts/processed foods more than 3-5 times a week,
• Drink no more than 3-5 high-calorie drinks per week.

Fat percentage: men – 10-12%, women – 20-22%

What to do:

• Include a portion of protein and vegetables in every meal,
• Include some omega-3 fatty acids in several meals,
• Include small portions of processed carbohydrates,
• Engage in any type of activity for 45-60 minutes daily,
• Conduct 3-4 intense workouts per week,
• Sleep at least 7-8 hours,

Restrictions:

• Don't indulge in desserts/processed foods more than 1-2 times a week (within reason),
• Do not drink more than 1-2 high-calorie drinks per week.

Fat percentage: men – 6-9%, women – 16-19%

What to do:

• Control your nutrition by KBJU - calories, proteins, fats, carbohydrates (plan your diet, weigh and analyze any food that enters the body),
• Include a portion of protein, vegetables and some healthy fats in every meal,
• Include very small portions of minimally processed carbohydrates,
• Start calorie/carbohydrate cycling
• Engage in any type of activity for 60-75 minutes daily,
• Carry out 4-5 intensive training in Week,
• Sleep at least 8-9 hours,
• Apply stress management techniques.

Restrictions:

• Consume carbohydrates only on “high carb” days,
• Allow yourself desserts/processed foods once every 1-2 weeks (within reason),
• Drink no more than 1 high-calorie drink once every 1-2 weeks,
• Visit restaurants no more than 1-2 times a week.

Fat percentage: men:<6%, женщины: <16% (уровень профессионалов)

What to do:

• Control your nutrition by KBJU - calories, proteins, fats, carbohydrates (plan your diet, weigh and analyze any food that enters the body),
• Use calorie/carbohydrate cycling
• Follow a nutrition plan with pre-calculated amounts of nutrients,
• Count every calorie and weigh foods,
• Include the exact amount of protein, vegetables and fats in each meal,
• Consume precise amounts of minimally processed carbohydrates after workouts,
• Drink a lot of water
• Do any type of activity 2 times a day for 45-75 minutes,
• Conduct 6-7 intense workouts per week,
• Sleep 9 hours
• Apply stress management techniques.

Restrictions:

• Consume carbohydrates only after training,
• Eat desserts/processed foods once every 10-12 weeks in reasonable quantities,
• Avoid high-calorie drinks completely
• Forget about going to restaurants.

CONCLUSION

In order to become slimmer, there is no need to starve and turn your whole life upside down. Take small, progressive steps, moving from one “fat category” to the next.

Are you ready to count every calorie you eat for the sake of the body on the cover, give up gatherings with friends in favor of training and other temptations? It's up to you to decide.

Excess belly and waist fat is not just a cosmetic problem. Fat deposits in the abdominal area can lead to the development of type 2 diabetes or cardiovascular disease. By reducing the amount of visceral (internal) fat, you can improve some health indicators and prolong life.

Visceral fat is present in anyone, even the thinnest person, and it helps maintain internal organs in the correct position.

Finding out whether there is excess fat in the abdominal area is quite simple; just measure your waist with a measuring tape. For men, the maximum is 102 cm, for girls no more than 88. Ideally, the waist circumference should not exceed ½ of a woman’s height.

If the indicator is greatly exceeded, it is necessary to take a number of steps to help get rid of excess fat deposits.

1.Reduce the amount of sugar

As you know, sugar consists of two monosaccharides: glucose and fructose. Glucose is quickly absorbed into the blood and provides the brain with energy and nutrients. Fructose is largely deposited in the liver. Long-term studies have shown that excess sugary foods due to their high fructose content can cause the accumulation of visceral fat.

Numerous studies show that heavily sweetened drinks can increase the risk of obesity by 60%. To reduce the amount of glucose and fructose you consume, you need to give up all foods and drinks that contain hidden sugars: refined sweets, carbonated sweet drinks, industrial juices, instant cereals, etc.

When choosing drinks and foods, you need to carefully study the composition and pay attention to the amount of carbohydrates in the composition. For example: a half-liter can of sweet soda contains 11 teaspoons of sugar, which covers the 2-day requirement.

A large amount of vegetables and fruits in the diet will help prevent fatty liver; of course, they also contain fructose, but its amount is negligible compared to simple sugars.

2. Eat more protein foods

Proteins obtained from food are the building blocks for new muscle cells. Increasing protein intake helps improve muscle tissue structure and increases calorie expenditure. Science has proven that the more protein you eat, the less fat deposits in the waist area.

If it is not possible to prepare nutritious food high in protein, you can partially replace it with protein shakes, which have a similar effect on the body.

Protein dishes satisfy hunger for a long time, which is important when losing weight.

3.Reduce simple carbohydrates

Simple carbohydrates found in sugar, sweet foods, potatoes, rice, and most drinks can also lead to an increase in visceral fat. Giving up fast carbohydrates speeds up the weight loss process by about half.

A low-carbohydrate diet promotes rapid weight loss and eliminates excess visceral fat. By reducing the amount of simple carbohydrates in your diet, you will notice that there is no brutal appetite, the weight gradually disappears, and excess fat deposits are converted into energy.

4. Eat more fiber

Fiber is an insoluble dietary fiber that, when exposed to water, swells and fills most of the volume of the stomach, creating a feeling of fullness. Due to the fact that fiber does not dissolve or digest, it helps smoothly cleanse the intestines of accumulated waste and toxins.

Fiber can be obtained from fresh vegetables and fruits, herbs; legumes and cereals are also suitable for nutrition.

You can purchase Siberian fiber at the pharmacy and add it to ready-made meals or fermented milk drinks. When consuming pharmaceutical fiber, you must drink 1.5 to 2 liters of liquid, preferably clean water, daily, otherwise you will experience discomfort in the intestinal area or constipation.

5. Don't ignore sports

Playing sports has an extremely beneficial effect on your health, but cardio exercise, that is, running, Nordic walking, cycling, etc., are most effective in the fight against internal fat.

In addition, exercise helps lower blood sugar levels, which subsequently, if not processed into energy, are transformed into fats.

6. Watch what you eat

In the first days, it is necessary to monitor the quality and quantity of foods consumed. Often people are not able to adequately assess the amount of food they eat and the protein-carbohydrate composition. By carefully studying labels and choosing single-ingredient meals, you can achieve amazing results.

Omega-6 fatty acids: benefits and harms, where they are found

What are omega-6 fatty acids?

Omega-6 fatty acids (ω-6 fatty acids or n-6 fatty acids) are a family of pro-inflammatory and anti-inflammatory (). The biological effects of omega-6 fatty acids are largely produced during and after physical activity to promote growth, and during the inflammatory cascade to stop cellular damage and promote cell repair by converting them into omega-6 eicosanoids, which bind to various receptors found in every tissue of the body.

Types of Omega-6 Fatty Acids

Although there are quite a few types of omega-6 fatty acids, the most important is linoleic acid. Although their names sound similar, it should not be confused with alpha-linolenic acid or ALA, which is . Structurally, linoleic acid is a long-chain carboxylic acid with 18 carbon atoms in length. The molecule contains two cis double bonds, the first of which is at the sixth carbon from the end of the chain.

Like any other omega-6 fatty acid, linoleic acid is an essential fatty acid and must be consumed to maintain a healthy metabolism. It is used by the body to synthesize a vast array of biochemicals such as arachidonic acid and therefore some prostaglandins, leukotrienes and thromboxane.

Cockroaches release this fatty acid along with oleic acid after death in an interesting way. The goal is to warn other cockroaches not to enter the area where the dead insect is present, as a safety measure against a possible approaching threat.

Linoleic acid has many commercial uses. It is used in the production of quick-drying oils and surfactants due to its consistency. Cosmetic manufacturers use this fatty acid as an ingredient in the production of health cosmetics, seeing that it prevents acne and inflammation, and retains moisture. This makes linoleic acid effective for dry skin.

Lipid radicals of linoleic acid are often used in studies concerning.

Linoleic acid is metabolized in the body into gamma-linolenic acid, which is an isomer (a molecule with the same molecular composition, but with a different arrangement of atoms) of ALA, an omega-3. It is classified as an essential fatty acid and is an important part of human physiology, although most of its effects are unproven. Gamma-linolenic acid is the only omega-6 fatty acid that is synthesized endogenously.

Where are omega-6 fatty acids found: in which foods?

Omega-6 fatty acids cannot be synthesized by the body and must be consumed in the form of food. Linoleic, gamma-linolenic and arachidonic acids are present in various natural products. However, consuming too many omega-6 fatty acids can be detrimental to your health, especially if they greatly outnumber omega-3s.

Products containing omega 6 fatty acids: table
Animal products	Products of plant origin
Fat	Nuts and grains
Chicken fat	Hard and whole grain bread
Duck fat	, pecan, and
Goose fat	Most vegetable oils
Beef fat	Evening primrose oil (evening primrose oil)
Lamb fat	Borage oil
Chicken liver	Black currant seed oil
Egg yolk
Goat fat	Rapeseed oil ()
Veal	Hemp and soybean oil
Lean pork	Palm and sunflower oil
Ostrich meat	Corn and safflower oil
Lamb	, acai berries

Animal sources

There are very few animal products that provide significant amounts of omega-6 fats. Poultry is generally considered the main animal source of this fatty acid. Egg yolks and chicken fat are rich in omega-6.

Omega-6 fatty acids obtained from animal sources may have a high concentration of this fatty acid compared to omega-3, which may be harmful to health.

Omega-3 to Omega-6 Ratio in the diet to maintain a good level of health should ideally be 1:1 (the normal ratio of omega-6 to omega-3 is in the range of 4:1 - 2:1). However, in the average diet of the average modern person, omega-6 is up to 20 times more than omega-3.

The researchers found that the main reason for this concentration is the quantitative approach to livestock production in modern agriculture. Free-ranging animals that eat food that is more natural to them show a much more acceptable ratio of these two fatty acids. However, animals fed synthetic diets to increase their meat intake tend to have a higher ratio of omega-6 to omega-3 fatty acids.

Plant sources

There are many plant sources rich in omega-6 fatty acids. The main source of these fatty acids are the four major vegetable oils (sunflower, palm, and canola).

Salmon and safflower oils are the richest sources of linoleic acid, as they contain about 75% of this fatty acid. Following these oils in terms of linoleic acid content are primrose oil (evening primrose) and poppy seed oil. Many grain oils, such as wheat germ oil, corn oil, and rice bran oil, are also rich in this fatty acid.

The fruit source is grape seed oil. Several nut butters are also good sources of linoleic acid, such as pistachio, peanut, and walnut butters - they contain approximately 30-50% of this unsaturated fatty acid.

Gamma-linoleic acid (GLA) was first obtained from evening primrose oil. The flower has been highly valued for its beneficial properties since ancient times. Although safflower contains linoleic acid, it does not contain GLA, although genetically modified varieties have been produced. Several other vegetable oils naturally contain significant amounts of GLA. These include blackcurrant seed oil, hemp seed oil and borage seed oil. , spirulina are other good sources of this fatty acid.

Benefits of Omega-6 for Human Health

The mechanism of action of omega-6 fatty acids on body systems is still not completely clear. However, these fats have certain effects on human metabolism. They are known as pro-inflammatory and anti-inflammatory. The beneficial properties of omega-6 fatty acids allow them to be used to treat a wide range of diseases and conditions.

1. Breast pain and eczema

Evening primrose is a good source of GLA. It has been used for hundreds of years to treat local inflammation. This plant is widely known as the only effective cure for breast pain and eczema. All of these claims have been scientifically tested in a number of studies.

It turns out that the GLA found in the flower helps increase the body's response to tamoxifen, a drug often prescribed in various forms to women with breast cancer.

Regarding the treatment of eczema, there is no convincing evidence of the effectiveness of GCR. Research into its effect on reducing eczema symptoms has shown mixed results, with several subjects reporting no change in their condition.

2. Diabetic neuropathy

Nerve pain experienced by patients with diabetic neuropathy can be effectively reduced with GLA supplementation in about six months. The effect of this fatty acid on nerve pain is more pronounced in diabetics whose blood sugar levels are under control.

3. Joint damage and arthritis

GLA is known to have anti-inflammatory properties and may be effective in treating autoimmune diseases such as rheumatoid arthritis. However, it should be noted that GLA is not an effective treatment for any disease of this type, and although it can reduce symptoms such as pain, joint damage is inevitable in RA.

4. Osteoporosis and multiple sclerosis

Evening primrose oil is known to have positive effects on patients suffering from diseases such as osteoporosis and multiple sclerosis. However, it also requires more research before the effects are proven.

5. Allergies

Many people find relief when using evening primrose oil as an allergy remedy. It has been found that in women prone to allergies, the level of GLA in breast milk and blood is reduced. However, GLA is in no way a cure for any allergic reaction to foreign substances, and underlying allergic reactions causing anaphylaxis should be treated by a specialist.

6. ADHD

There have been many studies done on the effects of omega fats on attention deficit hyperactivity disorder (ADHD) in children. Children with this disorder have been found to have low levels of essential fatty acids. And although some studies suggest that fish oil may reduce symptoms of ADHD, a correlation between the disorder and omega fats has not been proven.

7. Hypertension

Research on the use of GLA and other omega fats for hypertension has shown promising results. Blackcurrant seed oil has been found to lower blood pressure in men with borderline hypertension.

8. Menstrual syndromes

Evening primrose oil and other good sources of GLA have been found to be effective for gynecological conditions to varying degrees. As mentioned above, GLA increases the body's response to drugs prescribed for breast cancer. It is also commonly prescribed to women suffering from fibrocystic breast disease or cystic mastalgia.

Some women claim that evening primrose oil helps reduce menstrual syndromes such as hot flashes. Others who suffer from premenstrual syndrome take it to combat water retention (edema), irritability, and depression.

The harm of omega-6 fatty acids

Omega-6 fatty acids can be harmful to health if taken in large quantities as they increase levels. The ratio of omega-6 to omega-3 in the diet should be maintained at 2:1. Additionally, people with high levels of triglycerides and cholesterol in the blood should limit their intake of this fatty acid.

Side effects of high intake of omega-6 fatty acids
Less common	Not scientifically proven
Increased stomach acidity	Diarrhea
Bad, unusual, or unpleasant taste in the mouth	Difficulty defecating
Belching	Loss of appetite
Bloating or a feeling of fullness in the stomach	Nausea or vomiting
Change in taste	Flatulence (gases)
Excess air or gas in the stomach	—
Heartburn	—
Dyspepsia	—
Stomach discomfort, upset or pain	—

Taking evening primrose oil is very dangerous for people suffering from attacks as it increases the tendency to trigger them. Seizures caused by evening primrose oil have been reported to occur in patients with previous deterioration of the condition or as a result of combining this oil with the use of anesthetics. People who have undergone surgery under anesthesia, should stop taking concentrated sources of GLA at least six months before surgery. For patients with schizophrenia It is also recommended that people not take GLA supplements as they may react with their medications, causing seizures.

GLA exhibits pro-inflammatory effects when consumed in amounts greater than 3000 mg per day. It is advisable to stay within the recommended daily allowance when taking all dietary supplements.

Evening primrose oil is known to cause common side effects such as headaches, diarrhea, nausea, and abdominal pain.

Studies have shown that corn oil and related sources of GLA can induce the growth of prostate tumor cells. Men with a family history of prostate cancer are advised to limit their intake of omega-6 fatty acids.

Omega-6 supplements, like any other dietary supplement, may interfere with other medications. Sometimes their interaction with pharmaceutical drugs can be harmful to the patient's health.

GLA increases the effectiveness of blood thinners such as heparin and warfarin. This increases the risk of bleeding and is potentially dangerous for patients who are already very ill.

Some studies have shown that GLA increases the effect of antibiotics and may be a useful supplement during infectious diseases. It also enhances the effects of immunosuppressants and chemotherapy.

Pregnant and lactating women Should consume omega-6 fatty acids in limited amounts, making sure that no more than 10% of daily calories come from this type of fat. There is not enough research indicating any beneficial effects of omega-6 fats on pregnant or breastfeeding women.

When choosing natural sources of GLA, you should avoid consuming borage seed oil, which can be teratogenic (harm the fetus) and may cause premature birth.

Omega-6 FAQs

• Why is excess consumption of omega-6 fatty acids harmful to health? Omega-6 fats tend to increase blood triglyceride levels when consumed. Consuming more than 3,000 mg of GLA per day can also result in the pro-inflammatory effects of this fatty acid.
• Can consuming omega-6 fatty acids cause cardiovascular disease? High levels of triglycerides in the blood can lead to a number of cardiovascular diseases such as hypertension and heart attack. Omega-6 tends to increase blood levels of this fat.
• How can I tell if my omega-6 fatty acid balance is normal? A person should consume omega-6 and omega-3 fats in a 2:1 ratio. When consuming animal products, care must be taken to ensure that the meat comes from livestock or poultry that have been fed natural feed and kept in more natural conditions.
• Are Omega-6s as Healthy as Omega-3s? Omega-3 and omega-6 fatty acids are used differently by the body. Their anti-inflammatory effects are the only effects they share on the body. Both forms of omega fats are essential fatty acids that the body needs for normal metabolism.
• How much omega-6 should you get daily? The recommended average daily amount of omega-6 fatty acids consumed depends on several factors, such as a person's age, medical status, or susceptibility to disease. There is currently no daily recommended intake for this fat. However, GLA should never be consumed more than 3,000 mg per day because it causes inflammation at higher doses.
• Is it safe for pregnant women to take omega-6? The effects of omega-6 on pregnant women are still under research. However, pregnant women should avoid borage oil due to its ability to cause premature labor and harm the fetus.
• Are Omega-6 Supplements Only for Adults? Omega-6 fatty acids can be consumed by any age group unless there are contraindications.
• Are Omega-6 Fats Good for Children? Children can safely consume omega-6 fatty acids. Children with conditions such as ADHD are sometimes prescribed these fats because they tend to reduce symptoms of the disorder.
• Is it safe to take omega-6 supplements without consulting a doctor? Since there is no recommended daily intake for omega-6 fats, as their intake depends on many factors, it is always recommended to consult your doctor before starting any dietary supplements rich in these fats.

Summarize

Omega-6 fatty acids are essential fatty acids that are not produced by the body, with the exception of GLA. This makes consuming these fatty acids necessary but in moderation as they tend to cause several side effects. They can increase or decrease the symptoms of many different diseases and have quite a few drug interactions. Before starting an omega-6 supplement (such as evening primrose oil [evening primrose oil] or fish oil), it is always a good idea to ask your doctor about possible interactions of these fatty acids with the medications you are taking.