What it does in the body
- Prostaglandin and thromboxane synthesis (inflammation, platelet function)
- Leukotriene synthesis (immune response, bronchoconstriction)
- Brain development (especially in infants and fetuses)
- Cell membrane structure (particularly in neural and immune cells)
- Wound healing initiation
How much you need (Daily Value)
| Group | Recommended | Source |
|---|---|---|
| Adult male | No RDA; typical intake 100-300mg/day from Western diet; no need to supplement | N/A |
| Adult female | No RDA; same as male | N/A |
| Pregnancy | Ensure adequate for fetal brain development but not excessive; balanced with DHA | Perinatal Lipid WG |
| Children | Infant formula should contain AA (at least equal to DHA content) | ESPGHAN |
| Older adults | No specific requirement; may benefit from reducing AA:EPA ratio | N/A |
Richest food sources
| Food | Amount | Where |
|---|---|---|
| Chicken thigh (cooked, with skin) | 150mg per 100g | global |
| Eggs (whole) | 120mg per 100g | global |
| Beef liver | 200mg per 100g | global |
| Pork (cooked) | 100mg per 100g | global |
| Salmon (farmed) | 300mg per 100g | global |
| Shrimp | 120mg per 100g | global |
| Tilapia (cooked) | 130mg per 100g | global |
| Turkey (cooked) | 90mg per 100g | north-america |
If you don't get enough
Mild: Impaired immune response, poor wound healing initiation
Moderate: Growth retardation in infants, impaired brain development, reduced inflammatory capacity (paradoxically problematic for fighting infections)
Severe: Extremely rare as deficiency; body synthesizes AA from LA. Isolated deficiency only in extreme fat-free diets
Time to onset: Not typically seen as isolated deficiency in adults due to endogenous synthesis from LA
Too much
Upper limit: No established UL; typical Western diet provides 100-300mg/day. Excessive intake promotes chronic inflammation
Chronic inflammation, increased prostaglandin E2 production, promotion of inflammatory diseases (arthritis, asthma, cardiovascular disease), potential tumor promotion
How well you absorb it
95-100% from dietary sources; also synthesized endogenously from LA (conversion rate variable)
Helped by: Insulin (promotes delta-5 desaturase, increasing AA synthesis from LA), Standard fat digestion
Hindered by: EPA (competes for COX/LOX, reducing AA-derived eicosanoids), Aspirin and NSAIDs (block COX enzymes), Corticosteroids (block PLA2, preventing AA release)
Cooking & storage
AA in meats is relatively heat-stable during normal cooking. It is released from phospholipids during digestion, so cooking method has less impact on bioavailability than for free PUFAs.
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