Learn about linoleic acid, its health benefits, and risks.
Key Takeaways:
Linoleic acid, a nutrient found in many everyday foods, has become a topic of growing interest in health and wellness. As an essential fatty acid, it maintains cell structure and promotes skin vitality.
Yet, with its widespread presence in modern diets, particularly through seed oils and processed foods, questions arise about whether consuming too much linoleic could do more harm than good.
This article explores the science of linoleic acid — the role it plays in modern diets and its potential risks — to help you make informed decisions about what’s on your plate.
Linoleic acid is a type of polyunsaturated fatty acid (PUFA) classified as an omega-6 fatty acid. It is considered an essential fatty acid, meaning the body cannot produce it and must obtain it from dietary sources.
This fatty acid has many functions in human health, including supporting the structure and function of cell membranes, promoting healthy skin, and serving as a precursor for signaling molecules called eicosanoids ❶.
Linoleic acid is predominantly found in various vegetable oils, nuts, and seeds:
While linoleic acid is necessary for health, concerns have been raised about excessive intake, particularly in the context of modern diets, which are often rich in processed foods and oils that are high in omega-6 fatty acids.
Inflammation is a natural process that helps the body heal from injury and fight off infections. However, when inflammation becomes chronic — lasting for weeks, months, or even years — it can lead to various health problems, including heart disease, diabetes, and autoimmune disorders ❷.
Excessive intake of omega-6 fatty acids, such as linoleic acid, has been linked to an increased risk of chronic inflammation. While linoleic acid itself does not directly cause inflammation, the body metabolizes it into signaling molecules called eicosanoids, some of which are pro-inflammatory ❸.
When consumed in large amounts, particularly without sufficient omega-3 fatty acids to counterbalance it, these pro-inflammatory pathways can become overactive.
A study of 226 patients found a link between linoleic acid and coronary artery disease (CAD). Linoleic acid levels in body fat (which reflect how much of it people eat) were higher in those with more severe CAD. Similarly, higher levels of linoleic acid in blood platelets were also associated with CAD ❹.
On the other hand, omega-3 fatty acids, like those found in fish, appeared to have protective effects. For men, higher levels of an omega-3 fatty acid called eicosapentaenoic acid (EPA) were linked to a lower risk of CAD. For women, another omega-3 called docosapentaenoic acid (DPA) showed similar benefits.
These findings suggest that while excessive linoleic acid may contribute to CAD, increasing omega-3 fatty acids from fish or fish oil could help reduce the risk.
Related: The Best Cooking Oil for Your Heart
Obesity is a health condition where a person has too much body fat. It is usually defined as having a body mass index (BMI) of 30 or higher. Obesity can lead to serious health problems like type 2 diabetes, heart disease, some types of cancer, and joint pain.
While linoleic acid is an essential fatty acid, excessive intake has been studied for its potential role in obesity. Here’s how:
Studies have looked at how the balance of omega-6 and omega-3 fatty acids in the diet affects breast cancer (BC) cells. Researchers found that different ratios of these fats can influence proteins involved in cancer growth, such as those that control how cells grow and multiply.
Eating too much omega-6 and not enough omega-3 may encourage cancer cell growth while reducing omega-6 and increasing omega-3 could help slow down or regulate cancer processes. This suggests that a balanced diet with more omega-3 and less omega-6 might help lower the risk of breast cancer ❼.
Linoleic acid is an important omega-6 fatty acid that supports brain health. However, its effect on brain disorders depends on how much omega-6 and omega-3 are in the diet.
For example, researchers tested whether the levels of omega-6 and omega-3 fatty acids in the blood could predict how quickly nerve function would decline over time. They followed 827 participants for 3 years and found that lower levels of omega-6 fatty acids, including linoleic acid, were linked to a faster decline in nerve function.
This suggests that both omega-6 and omega-3 fatty acids are important for maintaining nerve health as we age ❽.
Another study highlighted that omega-3 fatty acids are important for keeping cell membranes flexible and helping with the release of neurotransmitters, both of which are essential for proper brain function. A high omega-6/omega-3 ratio, especially above 9:1, may increase the risk of mood disorders like depression and anxiety ❾.
It appears that the rise in omega-6 intake could play a role in the increase of mood disorders in Western diets.
Insulin helps regulate blood sugar levels, and when the body becomes resistant to insulin, it can lead to diabetes.
Chronic inflammation caused by an imbalance of omega-6 fatty acids, like linoleic acid, can worsen insulin resistance over time. This creates a cycle where the body’s ability to manage glucose is further compromised, which makes it more difficult to maintain healthy blood sugar levels.
Related: What is the Best Cooking Oil for Diabetics?
Linoleic acid is important for making cell membranes and producing prostaglandins, which help control blood flow and inflammation during pregnancy. Getting enough of it supports brain development and healthy growth for the baby.
However, research shows that higher levels of linoleic acid (LA) during pregnancy may affect fetal growth and increase the risk of health problems later in life. Too much LA can cause inflammation in the mother’s blood, leading to more production of arachidonic acid (AA) and affecting the transfer of fatty acids to the baby.
Animal studies show that diets high in LA and low in another fatty acid, ALA, can lead to weight gain over generations.
The recommended intake of linoleic acid (LA) is 5 to 10% of your daily calories. For a 2,000-calorie diet, this equals about 11 to 22 grams of LA per day. Both the American Heart Association and dietary guidelines suggest this amount for optimal health.
Specific thresholds for “too much” linoleic acid can vary based on individual health conditions and dietary patterns. However, intakes significantly above the recommended levels — typically more than 10% of total energy intake — may pose risks.
While linoleic acid is an essential fatty acid with numerous health benefits, excessive consumption, particularly from processed seed oils, may contribute to health risks such as inflammation, heart disease, and diabetes.
If you’re looking to lower your linoleic acid consumption, seed oil-free alternatives like Algae Cooking Club’s algae oil may offer a better option! With less than 3% linoleic acid compared to oils like olive, avocado, and coconut, algae oil provides a much better alternative that can be used in a variety of cooking applications.
Tiffany Joy Yamut is a registered nurse with a focus on health and wellness. With over 10 years of writing experience, she combines her expertise in diet and nutrition coaching to help others adopt healthier lifestyles through balanced eating habits. A foodie at heart, Tiffany believes that food is essential to feeling your best.
