Linoleic acid
Linoleic acid is an essential omega-6 polyunsaturated fatty acid — your body can't produce it on its own, so it has to come from food. It occurs naturally in vegetable oils, nuts, and seeds, and plays an important role in normal cell function and skin health.
What are the benefits of linoleic acid?
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Helps maintain normal skin condition and its protective barrier
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Is an important structural component of cell membranes
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Plays a role in the body's growth, development, and tissue regeneration
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Helps maintain a normal balance of fatty acids in the body
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Serves as a building block for other biologically active compounds involved in various physiological processes
Possible symptoms of linoleic acid deficiency:
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Dry, rough, or irritated skin
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Increased skin flaking
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Slower skin recovery
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Impaired skin barrier function
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Brittle hair or hair loss
Natural sources of linoleic acid
Linoleic acid occurs naturally in a variety of vegetable oils, seeds, and nuts. One notable source is sea buckthorn seed oil, which also contains other valuable unsaturated fatty acids. In food supplements, linoleic acid is typically derived from plant-based raw materials.
Recommended daily intake of linoleic acid
For adults, linoleic acid should make up about 2-4% of daily energy intake, which typically works out to roughly 5-12 g per day, depending on age, sex, diet, and energy needs. The right amount can vary from person to person, so it's best assessed individually, taking into account your overall diet and a specialist's advice.
Possible side effects of linoleic acid and interactions with medications
Linoleic acid is generally well tolerated, since it's naturally part of everyday diets. Adverse effects are rare at normal intake levels, though very high additional amounts may cause digestive discomfort in some people. If you're taking medication — especially anything related to fat metabolism — or have specific health conditions, it's a good idea to consult a doctor or pharmacist before taking supplements containing linoleic acid.
