What is linoleic acid?

Linoleic acid (LA) is an essential omega-6 polyunsaturated fatty acid that the body cannot make and must get from food. It is a key component of cell membranes and supports normal skin and metabolic function.

What foods are high in linoleic acid?

Linoleic acid is abundant in many vegetable oils and is also found in nuts and seeds. Common dietary sources include oils used for cooking and salad dressings, plus foods like sunflower seeds and walnuts.

What are the main benefits of linoleic acid?

Linoleic acid helps maintain the skin’s barrier and hydration and supports normal immune and inflammatory signaling. Replacing saturated fat with polyunsaturated fats like linoleic acid can help improve blood lipid profiles in many people.

How much linoleic acid do adults typically need per day?

Typical adequate intake ranges are about 12–17 g per day for adults, depending on age and sex. Needs can vary with total calorie intake and overall dietary fat pattern.

Can you get too much linoleic acid?

Very high intakes may shift inflammatory balance in some contexts, especially if overall fat intake is unbalanced. Most people do best focusing on a varied diet that includes both omega-6 and omega-3 sources.

313 science-backed nutrients

3251 sources considered

Evidence-graded information

Explore by goal or category

Find a nutrient

313 nutrients total

Vitamin B

Vitamin B1 (Thiamine)

Vitamin B2 (Riboflavin)

Vitamin B3 (Niacin)

Vitamin B5 (Pantothenic Acid)

Vitamin B6 (Pyridoxine)

Vitamin B7 (Biotin)

Vitamin B9 (Folic Acid)

Vitamin B12 (Methylcobalamin)

Vitamin B12 (Cobalamin)

Vitamin A & Carotenoids

Vitamin C

Vitamin D

Vitamin E

Vitamin K

Vitaminoids

Trimethylglycine (Betaine)

NMN (Nicotinamide Mononucleotide)

Pyrroloquinoline Quinone (PQQ)

D-Chiro-Inositol

Coenzym Q10 (Ubiquinone)

Betaine HCL

Nicotinamide Riboside

Vitamin B8 (Myo-Inositol)

Choline

Citicoline (CDP-Choline)

Coenzyme Q10 (Ubiquinol)

Calcium

Calcium Alpha-Ketoglutarate

Magnesium

Magnesium Bisglycinate

Magnesium L-Threonate

Trace Minerals

Copper (Bisglycinate)

Chromium Picolinate

Manganese (Bisglycinate)

Zinc

Pentadecanoic Acid (C15:0)

Phosphatidylserine

R-Alpha Lipoic Acid

Black Cumin Oil

Extra Virgin Olive Oil

Ceratiq wheat oil extract

Phospholipids

Algae Oil

Fish Oil

Conjugated Linoleic Acid

Gamma-Aminobutyric Acid

Alpha-Linolenic Acid

Gamma-Linolenic Acid

Omega-3

Docosapentaenoic acid (DPA)

Eicosapentaenoic acid (EPA)

Docosahexaenoic acid (DHA)

AminoMar

Acetyl-L-Carnitine

PABA (para-aminobenzoic acid)

Essential Amino Acids

Conditionally Essential Amino Acids

L-Theanine

Non-Essential Amino Acids

Beta-Alanine

L-Cysteine Hydrochloride

Amino Acid Derivative

Taurine

Creatine (Hydrochloride)

L-Arginine Alpha-Ketoglutarate

Creatine (Monohydrate)

Akkermansia muciniphila

Lactobacillus Reuteri

Probiotics

Bifidobacterium longum BB536

Prebiotics

Stinging Nettle Extract

Pomegranate Polyphenols

Red Beet Extract

Pine Extract (Pycnogenol)

Oligomeric Proanthocyanidins (OPC)

Ashwagandha Root Extract

Methylsulfonylmethane (MSM)

Citrus Sinensis Extract

Horsetail Stem Extract

Flax Seed Extract

Sulforaphane Glucosinolate

Garlic Extract

Black Pepper

Apricot Kernel Extract

Lovage

Spiny Rest Harrow Root Extract

Juniper Berry Extract

Bearberry Leaf Extract

White Kidney Bean Extract

Lady’s Mantle Extract

Bitter Orange Extract

St. John’s Wort Extract

Japanese Knotweed Extract

Hydroxytyrosol/tyrosol

Olive extract

Sesame seed lignan extract

Broccoli Sprout Extract

Cranberry Extract

Flavon Glycosides

Gentian Root Extract

Griffonia simplicifolia Extract

Ajuga Turkestanica Extract

Amaranthus Leaf Extract

Banaba Extract

Boswellia Extract

Capsaicin

Cayenne Pepper Extract

Celery Extract

Ceylon Cinnamon Extract

Chamomile Extract

Charantin

Chinese Goldthread Root Extract

Citrus Aurantium Extract

Cocoa Extract

Cyanotis Arachnoidea Extract

Fadogia Agrestis Extract

Garcinia Cambogia Extract

Goldenrod Extract

Green Tea Extract

Guarana Extract

Horse Chestnut Extract

Grapefruit Seed Extract

Grape Vine Leaf Extract

Green Tea Polyphenols

Epigallocatechin Gallate (EGCG)

Adaptogens

Cordyceps sinensis extract

Ginsenoside

Lion's Mane (Hericium erinaceus)

Ginseng Extract

Cat's Claw (Uncaria tomentosa)

Arjuna (Terminalia arjuna)

Tribulus Terrestris Extract

Rhodiola rosea

Panax Ginseng Extract

Mushrooms

Reishi Extract

Astragalus Polysaccharides

Hyaluronic Acid

Glucosamine Sulfate

Chondroitin Sulfate

Glucosamine Sulphate 2KCL

Linoleic Acid

Strong study situation·10/10

A higher score indicates better study conditions, but not necessarily effectiveness.

Linoleic acid is an essential omega-6 fatty acid vital for cell structure, skin health, and metabolic function.

Anti-inflammatory Cardiovascular Support Essential Nutrient Immune Booster Skin Health

dose range

12–17 g

Taken with meals, usually via dietary sources across the day.

Consumption

Aim to meet needs through diet, mainly from vegetable oils, nuts, and seeds. Supplements generally not required for most healthy adults.

Fat-soluble: take with fat.

Best time

Divide doses with meals for best absorption if supplementing.

Description

Linoleic acid (LA) is a polyunsaturated omega-6 fatty acid that humans cannot synthesize and must obtain from food, particularly vegetable oils, nuts, and seeds. It is crucial for maintaining cellular membranes, regulating inflammatory responses, and supporting skin health and immune function.

benefits

Main effects with level of evidence

Strong

Note on evidence

Strong evidence from cohort studies and clinical research supports linoleic acid’s role as an essential nutrient in cardiovascular and skin health when consumed at recommended levels.

Supports cardiovascular health

Strong

Replacing saturated fat with linoleic acid in the diet is associated with modest reductions in LDL cholesterol and lower risk of coronary heart disease.

Particularly relevant for: Adults at risk for heart disease · General adult population

1 · PubMed 4 · NIH 7 · Harvard T.H. Chan School of Public Health

Maintains healthy skin barrier

Strong

Linoleic acid is necessary for epidermal barrier function and hydration; deficiency leads to dermatitis and dry skin, and supplementation improves skin integrity in deficient individuals.

Particularly relevant for: People with dry skin or dermatitis · General population

2 · PubMed 4 · NIH

Supports immune and inflammatory balance

Moderate

Linoleic acid serves as a precursor to arachidonic acid and prostaglandins, modulating immune and inflammatory responses. Adequate intake is necessary, but excessive amounts may contribute to inflammation.

Particularly relevant for: Individuals with autoimmune or inflammatory conditions

3 · PubMed 4 · NIH 5 · Examine.com

Safety & Information

Important safety information & known risks

For educational purposes only • not medical advice

Linoleic acid is safe and essential when consumed within recommended levels. High supplemental doses may raise inflammation risk or cause GI symptoms.

warning notices

Generally well tolerated at recommended intakes.
Excessive intake linked to potential pro-inflammatory effects and mild gastrointestinal symptoms.
Risks increase for people with bleeding disorders, those on blood thinners, or pregnant women without guidance.
Avoid supplementing if you have a bleeding disorder or are on anticoagulant medications unless under clinical supervision.
Do not exceed 20 g/day due to potential for increased inflammation and GI side effects.
Use only with clinician guidance during pregnancy or breastfeeding.
Monitor intake if you are at risk for inflammatory conditions.

Known interactions with medications

anticoagulants

Contraindications / special precautions

Bleeding disorders
Pregnancy or breastfeeding without medical supervision

interactions

Important interactions between active ingredient ↔ supplement / medication / food

Linoleic acid may interact with anticoagulant therapies and its pro-inflammatory effects may be enhanced if intake greatly exceeds recommended levels relative to omega-3 fatty acids.