Linoleic acid (omega-6)
What it is and what it does
- Linoleic acid (LA) is the parent fatty acid of the omega-6 (n-6) family. (FAO (2010). Fats and fatty acids in human nutrition: Report of an expert consultation (Joint FAO/WHO, Geneva, 10-14 November 2008). FAO Food and Nutrition Paper 91)
- Omega-6 fatty acids have a double bond six carbons from the methyl end of the chain. (NIH Office of Dietary Supplements. Omega-3 Fatty Acids Fact Sheet for Health Professionals (updated 2025-08-22))
- The body cannot make linoleic acid, so it is an essential fatty acid. (EFSA (2017). Dietary Reference Values for nutrients: Summary report. EFSA Supporting Publications 2017:e15121 (doi 10.2903/sp.efsa.2017.e15121); sections 3.2 Carbohydrates and dietary fibre, 3.3 Fats, 3.5 Water)
- The body lengthens and further desaturates linoleic acid to form a series of other n-6 fatty acids. (FAO (2010). Fats and fatty acids in human nutrition: Report of an expert consultation (Joint FAO/WHO, Geneva, 10-14 November 2008). FAO Food and Nutrition Paper 91)
- The body makes arachidonic acid from linoleic acid. (EFSA (2017). Dietary Reference Values for nutrients: Summary report. EFSA Supporting Publications 2017:e15121 (doi 10.2903/sp.efsa.2017.e15121); sections 3.2 Carbohydrates and dietary fibre, 3.3 Fats, 3.5 Water)
- Omega-6 and omega-3 fatty acids compete for the same enzymes, so alpha-linolenic acid and linoleic acid each slow the other's metabolism. (NIH Office of Dietary Supplements. Omega-3 Fatty Acids Fact Sheet for Health Professionals (updated 2025-08-22))
Why it matters
- Too little: a deficiency of essential fatty acids (omega-6 or omega-3) can cause rough, scaly skin and dermatitis. (NIH Office of Dietary Supplements. Omega-3 Fatty Acids Fact Sheet for Health Professionals (updated 2025-08-22))
- Too much: EFSA found no consistent evidence that n-6 fatty acid intake harms health. (EFSA (2017). Dietary Reference Values for nutrients: Summary report. EFSA Supporting Publications 2017:e15121 (doi 10.2903/sp.efsa.2017.e15121); sections 3.2 Carbohydrates and dietary fibre, 3.3 Fats, 3.5 Water)
- ICMR-NIN advises moderating the use of oils with a large n-6 PUFA content. (ICMR-NIN. Dietary Guidelines for Indians 2024)
General information, not medical advice — for your own needs, ask a doctor or dietitian.
How much is needed
| Who | Amount | What the figure is | Whose figure |
|---|---|---|---|
| Adults (also pregnancy and lactation) | 4-10 % of energy | AMDR for n-6 PUFA | ICMR-NIN 2020 |
| Diet (ratio) | 5-10 : 1 n-6 : n-3 | Desirable ratio (AMDR footnote) | ICMR-NIN 2020 |
| Adults (2000 kcal diet) | minimum 3 (about 6.6 g) % of energy per day (n-6 PUFA) | Minimum requirement (DGI) | ICMR-NIN (DGI 2024) |
| Adults | EAR 2; AI 2-3 % of energy (linoleic acid) | FAO estimated average requirement and adequate intake | FAO (not an Indian value) |
| Adults | 4 % of energy (linoleic acid) | Adequate Intake (no UL set) | EFSA (EU, not an Indian value) |
India’s own figure (ICMR-NIN 2020) comes first. Figures from other bodies are shown only where they help, and say whose they are.
Sources: ICMR-NIN Expert Group. Short Report of Nutrient Requirements for Indians: Recommended Dietary Allowances and Estimated Average Requirements - 2020; ICMR-NIN. Dietary Guidelines for Indians 2024; FAO (2010). Fats and fatty acids in human nutrition: Report of an expert consultation (Joint FAO/WHO, Geneva, 10-14 November 2008). FAO Food and Nutrition Paper 91; EFSA (2017). Dietary Reference Values for nutrients: Summary report. EFSA Supporting Publications 2017:e15121 (doi 10.2903/sp.efsa.2017.e15121); sections 3.2 Carbohydrates and dietary fibre, 3.3 Fats, 3.5 Water
In every millet and pseudo-cereal, per 100 g raw
| Grain | Amount | Source |
|---|---|---|
| Proso millet | 2.015 g | USDA FDC 169702 |
| Fonio | 1.2 g | FAO WAFCT 2019 |
| Kuttu (buckwheat) | 0.961 g | USDA FDC 170286 |
| Teff | 0.936 g | USDA FDC 169747 |
| Rajgira (amaranth) | 2223 mg | IFCT A002 |
| Quinoa | 2203 mg | IFCT A009 |
| Bajra (pearl millet) | 1844 mg | IFCT A003 |
| Little millet | 1230 mg | IFCT A016 |
| Kodo millet | 576 mg | IFCT A017 |
| Jowar (sorghum) | 508 mg | IFCT A005 |
| Ragi (finger millet) | 362 mg | IFCT A010 |
Each grain has ONE source, named on its page: IFCT = Indian Food Composition Tables 2017 (ICMR-NIN) with its food code; USDA FDC; FAO WAFCT 2019; NIN 2007 via ICAR-IIMR. Values exactly as printed, not converted — tables differ in method, so compare within a source. Published values for the grain, not a laboratory test of our packs.
Absorption and food
- Repeatedly heating vegetable oils oxidises their polyunsaturated fatty acids, producing harmful compounds. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- In cereals, millets and most oilseeds, n-6 is the main polyunsaturated fatty acid. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- Omega-6 fatty acids are found in most foods. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- Linoleic acid occurs in almost all dietary fats and makes up a major share of most vegetable oils. (FAO (2010). Fats and fatty acids in human nutrition: Report of an expert consultation (Joint FAO/WHO, Geneva, 10-14 November 2008). FAO Food and Nutrition Paper 91)