How many grams of omega 6 are needed daily? Reps

xxndnromeoxx · 10-28-2007, 07:39 PM

I know how much fats we need per day. I know which fats to stay away from and also that too much omega 6 is bad, but also none is almost just as bad. How many grams would be adequate? They are easy to get, so I want to be sure I don't over do it.

I did my search, and came to find most people recommend between 5 to 15 grams per 2000 calories (using this as a ratio scale). I can't seem to find a verdict.

What is your opinion?

Reps for any good help!

LayzieBone085 · 10-28-2007, 07:42 PM

http://www.fitpronutrition.com/main.asp?nID=824

baarat · 10-29-2007, 07:25 AM

Quote:

Originally Posted by xxndnromeoxx

I know how much fats we need per day. I know which fats to stay away from and also that too much omega 6 is bad, but also none is almost just as bad. How many grams would be adequate? They are easy to get, so I want to be sure I don't over do it.

I did my search, and came to find most people recommend between 5 to 15 grams per 2000 calories (using this as a ratio scale). I can't seem to find a verdict.

What is your opinion?

Reps for any good help!

Most will agree with a 1:1:1 ratio of sfa/mono/poly. Within your polyunsaturated fat consumption try and get a ratio of anywhere from 1:1 to 4:1.

in10city · 10-29-2007, 08:22 AM

What are your goals?

Omega-6 is an inflammatory fatty acid, and if adding muscle mass is a goal, then constantly limiting it may not be the best thing to do. Consider cycling the ratios you consume to align with your training goals.

All the best muscle building foods (red meat, eggs, etc...) are considered bad. Call them inflammatory foods. But inflammation is what triggers the rebuild / growth response.

Regardless, it's all about "dose" and "duration". Too much inflammation is detrimental too. You don't want to shut it down, rather control excess.

Rodzilla · 10-29-2007, 08:30 AM

eh..this is a touchy subject as of late. I've seen some recent articles that suggest reversing the 6 to 3 ratio. In short, i don't have a solid answer for you, sorry.

jdominic6 · 10-29-2007, 09:23 AM

It is very easy to get enough Omega 6 with a controlled clean diet so I wouldn't worry too much. Peanut butter is a very good contributor of Omega 6. Omega 3s are the ones you may actually need to make sure you work into your diet everyday. Unless you eat seafood and flax everyday.

To answer the question I don't have the exact number sorry.

meerkat3.14 · 10-29-2007, 10:52 AM

What you want is the balance between omega3 and 6. Most have too much omega6. You want omega3

mega6 in a 1:1 or 1:2, omega9 is not necessary as it's made naturally from the other. I don't think there's any actual number recommended, but I'd go for minimum 3-5g omega3. Olive oil is non essential, but take plenty, it will do you good and doesn't make you gain weight like butter. Calories are not all the same.