What it does in the body
- Essential fatty acid (cannot be synthesized by humans)
- Skin barrier function (ceramide synthesis)
- Arachidonic acid precursor (eicosanoid production)
- Growth and development
- Cell membrane structural component
How much you need (Daily Value)
| Group | Recommended | Source |
|---|---|---|
| Adult male | 17g/day (AI, 5-10% of calories) | IOM |
| Adult female | 12g/day (AI) | IOM |
| Pregnancy | 13g/day | IOM |
| Children | 7-12g/day depending on age | IOM |
| Older adults | 11-14g/day | IOM |
Richest food sources
| Food | Amount | Where |
|---|---|---|
| Safflower oil | 75g per 100g | global |
| Sunflower oil | 66g per 100g | global |
| Corn oil | 53g per 100g | north-america |
| Soybean oil | 51g per 100g | east-asia |
| Walnuts | 38g per 100g | global |
| Pine nuts | 34g per 100g | mediterranean |
| Sesame seeds | 21g per 100g | middle-east |
| Pumpkin seeds | 21g per 100g | mesoamerica |
If you don't get enough
Mild: Dry, scaly skin; minor eczema
Moderate: Dermatitis, hair loss, poor wound healing, growth retardation in children
Severe: Classic essential fatty acid deficiency: scaly dermatitis, alopecia, thrombocytopenia, growth failure, immunodeficiency (extremely rare in modern diets)
Time to onset: Skin changes within 2-4 weeks of fat-free parenteral nutrition; systemic deficiency over months
Too much
Upper limit: No formal UL. IOM set AI at 5-10% of calories but some researchers argue optimal is 2-3%. Excessive intake (>10% of calories) associated with increased inflammation and potentially adverse health outcomes
Increased omega-6:omega-3 ratio, pro-inflammatory state, potential increased oxidized LDL, possible contribution to chronic inflammatory diseases
How well you absorb it
95-100% absorbed via standard fat digestion
Helped by: Standard fat digestion factors, Bile salts
Hindered by: Orlistat, Fat malabsorption
Cooking & storage
LA-rich seed oils are susceptible to oxidation at high temperatures, producing aldehydes and other harmful oxidation products. Avoid deep-frying with high-LA oils (soybean, corn, sunflower). These oils are best used cold or at low heat.
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