Hi LLL
Omega 3 are the most desired supplements for joint, brain, and heart health. I don't think you're going to notice any ergogenic or performance benefits from their use. However, having said that, if you suffer joint pain when lifting and are deficient in Omega 3, the you might indeed notice improvements in these over time.
Omega 6 is similar to Omega 3 in many ways, and they share similar names too: Omega 3 is Alpha-Linolenic Acid; Omega 6 is Linolenic Acid.
Both 3 and 6 are essential nutrients. In other words they must be provided for in the diet. Omega 6 foods also contain fat soluble vitamins A, D, E, and K, all needed for daily health. I think the thing about Omega 6 is that we don't really need to supplement it because not many people are deficient in Omega 6 in the West. Many foods contain this nutrient: nuts, seeds, oats, vegetables, margerine, butters, cooking oils. Nevertheless, comparitively speaking we need more five times as much Omega 6 daily as we do Omega 3.
Omega 3 is largely found in fish but some leafy green vegetables, soy foods, and nuts. Most Omega 3 is consumed via fish or fish oil supplements, flaxseed oil, and canola oil.
If you've heard that Omega 3 fats are bad for your health, I'm afraid you've been misinformed. Obviously, any food from dodgy sources or the unhealthy overconsumption of them is bad health-wise, but Omega 6 certainly isn't bad for you per se.
Daily recommended amounts of Omega 3 is for over 18 year olds: Men-1.6g/day and women 1.1g/day. If you've got a deficiency or demanding lifestyle then more than this probably will be necessary.
Omega 6 for 18 year olds and older is: Males-17g/day and women 12g/day.
Hope this helps
Regards,
Craig
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