Arachidonic Acid

What is Arachidonic Acid?

Arachidonic acid (AA) is an essential omega-6 fatty acid that plays a crucial role in several vital physiological processes within the human body. It is primarily obtained through our diet from foods such as meat, eggs, and dairy products. Once ingested, AA is utilized to create various compounds, including eicosanoids, which have powerful effects on inflammation, immune response, and blood clotting.

One significant and well-known function of arachidonic acid is its role as a precursor for the synthesis of prostaglandins. Prostaglandins are hormone-like substances that act as chemical messengers to regulate multiple body functions. They are involved in many processes, including blood vessel dilation and constriction, regulation of body temperature, and modulation of pain and inflammation. Consequently, AA levels in the body have a direct impact on these processes, and imbalances may result in unwanted outcomes.

What are the benefits of Arachidonic Acid?

One of the key benefits of arachidonic acid is its role in brain health. Arachidonic acid is a major structural component of brain cell membranes and is involved in the production of important signaling molecules in the brain. Adequate intake of arachidonic acid has been linked to improved cognitive function, memory, and overall brain health. Research has also suggested that arachidonic acid may have a protective effect against neurodegenerative diseases such as Alzheimer’s and Parkinson’s.

Arachidonic acid has also been shown to play a role in inflammation and immune response. Inflammation is a natural process that helps the body repair tissue damage, but chronic inflammation can contribute to the development of certain diseases such as arthritis and cardiovascular disease. Arachidonic acid is involved in the production of pro-inflammatory substances called eicosanoids, which can promote inflammation. However, it is important to note that arachidonic acid also plays a role in the production of anti-inflammatory substances. When consumed in appropriate amounts, arachidonic acid can help maintain a healthy balance between pro-inflammatory and anti-inflammatory responses, promoting overall immune function and reducing the risk of chronic inflammation-related conditions.

Another notable benefit of arachidonic acid is its role in muscle growth and repair. Arachidonic acid has been shown to enhance muscle protein synthesis, which is the process by which the body builds and repairs muscle tissue. This can be particularly beneficial for individuals who engage in regular exercise or strength training, as adequate intake of arachidonic acid can support muscle recovery and help optimize muscle growth.

Furthermore, arachidonic acid has been associated with cardiovascular health. In adequate amounts, it can help maintain healthy cholesterol levels and support the function of blood vessels. One study published in the American Journal of Clinical Nutrition found that arachidonic acid intake was inversely associated with the risk of cardiovascular disease. However, it is important to note that excessive intake of arachidonic acid can have the opposite effect and increase the risk of cardiovascular disease.

What are the Side-effects of Arachidonic Acid?

While AA is essential for optimal health, there can be some side-effects associated with its excessive consumption or supplementation. Let’s delve into the potential concerns.

1. Inflammation:

One of the primary concerns associated with Arachidonic Acid is its role in promoting inflammation. When consumed in excess, AA can contribute to the production of pro-inflammatory substances known as eicosanoids. These compounds may exacerbate chronic inflammation, potentially worsening conditions such as arthritis, cardiovascular disease, or asthma.

2. Gut Health:

Excessive intake of AA may also affect gut health. Studies suggest that high levels of AA can disrupt the delicate balance of intestinal bacteria, leading to an overgrowth of harmful microbes and an increase in gut permeability. This can potentially contribute to digestive issues, such as diarrhea, gas,  and bloating.

3. Allergic Reactions:

In rare cases, individuals with a hypersensitivity to AA may experience allergic reactions. Symptoms may include itching, hives, swelling, or difficulty breathing. If you suspect an AA allergy or experience any of these symptoms, it is essential to seek medical attention immediately.

4. Cardiovascular Health:

Although AA is necessary for various physiological processes, consuming excessive amounts might disrupt the delicate balance between omega-6 and omega-3 fatty acids in the body. An imbalance towards higher AA levels relative to omega-3 fatty acids has been associated with an increased risk of cardiovascular disease, including heart attacks and stroke. It is crucial to maintain a balanced intake of omega-6 and omega-3 fatty acids for optimal heart health.

5. Sports Performance:

While AA plays a role in promoting muscle growth and repair, some studies suggest that excessive amounts may negatively affect exercise-induced adaptations. Very high levels of AA might impair the body’s ability to recover from exercise and increase inflammation, potentially leading to a decrease in overall athletic performance. However, more research is needed to fully understand these effects.

What are the various types of Arachidonic Acid?

There are several types of arachidonic acid that are important to understand:

1. Free Arachidonic Acid:

Free arachidonic acid is the form of AA that is not bound to any other molecule. It is found naturally in foods such as meat, poultry, eggs, and fish. This form of AA is readily available for the body to use in various physiological processes. However, it is important to note that excessively high levels of free AA can lead to increased inflammation, which is associated with several chronic diseases. Therefore, it is crucial to maintain a balance and not consume excessive amounts of arachidonic acid.

2. Esters of Arachidonic Acid:

Esters of arachidonic acid are formed when AA is combined with an alcohol molecule such as glycerol or choline. The most common ester of arachidonic acid is arachidonyl ethanolamide, also known as anandamide, which is an endocannabinoid. Anandamide acts as a neurotransmitter and is involved in various physiological functions, including pain perception, mood regulation, and appetite control.

3. Phospholipids containing Arachidonic Acid:

Arachidonic acid is a key component of cell membranes in the form of phospholipids known as phosphatidylserine and phosphatidylethanolamine. These phospholipids are essential for the proper functioning of cell membranes and play a crucial role in cell signaling and transport. Additionally, phospholipids containing arachidonic acid are involved in the production of signaling molecules called eicosanoids, which have diverse physiological effects.

4. Eicosanoids derived from Arachidonic Acid:

Eicosanoids are signaling molecules that are synthesized from arachidonic acid and play a crucial role in various physiological processes such as inflammation, blood clotting, and immune response. There are three major classes of eicosanoids derived from AA: prostaglandins, thromboxanes, and leukotrienes. Prostaglandins are involved in inflammation and pain perception, thromboxanes are important for blood clotting and platelet aggregation, while leukotrienes are associated with asthma and allergic reactions.

5. Supplementary Forms of Arachidonic Acid:

Supplementary forms of arachidonic acid are commercially available in the form of dietary supplements and are often marketed as performance enhancers for athletes and bodybuilders. These supplements claim to increase muscle mass, strength, and exercise performance. However, the scientific evidence supporting the effectiveness of arachidonic acid supplementation is limited and inconclusive. It is always advised to consult with a healthcare professional or registered dietitian before considering any form of supplementation.

How does Arachidonic Acid work?

Arachidonic acid is an essential omega-6 fatty acid that plays a crucial role in various physiological processes within our body. It serves as a precursor to a group of signaling molecules known as eicosanoids. These eicosanoids, including prostaglandins, thromboxanes, and leukotrienes, have diverse functions and can exert both pro-inflammatory and anti-inflammatory effects, depending on the specific eicosanoid produced and the context in which it is released.

When our body is subjected to injury, infection, or any other form of stress, arachidonic acid is released from cell membranes through the action of an enzyme called phospholipase A2. Once released, arachidonic acid can be further metabolized by different enzymes to produce eicosanoids in response to the specific needs of the body at that time.

Recommended dosage of Arachidonic Acid

As a Registered Dietitian, it is important to understand the appropriate dosage of nutrients for different individuals based on their age, gender, needs, and health goals. When it comes to arachidonic acid (ARA), an omega-6 fatty acid, recommendations vary depending on various factors.

Adults:

For healthy adults, there is no official recommended daily intake of arachidonic acid. However, the average Western diet generally provides enough ARA to meet the body’s needs. In most cases, supplementation is unnecessary unless there is a specific health condition that requires increased levels of ARA.

Children and Adolescents:

For children and adolescents, including infants, arachidonic acid is a crucial nutrient for their growth and development. Breast milk and infant formulas are naturally rich in ARA, providing adequate amounts for these stages of life. If a child is not breastfed, it is essential to use an infant formula that contains ARA to support their normal development.

Athletes and Active Individuals:

For athletes and active individuals, arachidonic acid has been shown to play a role in muscle growth and repair. While there is no specific dosage recommendation, it is generally recommended to obtain ARA from whole food sources rather than supplements. Foods rich in ARA include eggs, meat, and poultry. Including these foods as part of a well-balanced diet may help support muscle health and recovery.

Natural and Food Sources of Arachidonic Acid

Arachidonic acid is primarily found in animal-based foods. Meats, particularly organ meats like liver and kidney, are excellent sources of ARA. Additionally, egg yolks, fatty fish such as salmon and sardines, and some dairy products containing full-fat milk or cheese also contain significant amounts of ARA. It is important to note that the concentration of ARA may vary depending on the specific food and the animal’s diet.

Frequently Asked Question on Arachidonic Acid

What is arachidonic acid?

Arachidonic acid, also known as ARA, is a polyunsaturated omega-6 fatty acid. It is vital for our body’s functioning and is found naturally in certain animal-based foods. ARA is a component of cell membranes and serves as a precursor for various signaling molecules called eicosanoids, which have important roles in inflammation, immune response, and other physiological processes.

Where can I find arachidonic acid in foods?

Arachidonic acid is primarily found in animal-based foods such as meat, poultry, eggs, and fish. It is most abundantly present in organ meats like liver and kidneys. Some fish like salmon, mackerel, and sardines are good sources of ARA as well. If you follow a vegetarian or vegan diet, it’s important to note that plant-based foods generally contain very little or no arachidonic acid.

Is arachidonic acid beneficial or harmful to the body?

Arachidonic acid is actually essential for our body’s proper functioning. It contributes to the regulation of inflammation, blood clotting, and cell growth. In small amounts, ARA is necessary and beneficial for various physiological processes. However, studies have shown that excessive intake of arachidonic acid through imbalanced diets or excessive consumption of certain animal products may contribute to chronic inflammatory conditions in some individuals. It’s all about maintaining a healthy balance, just like with any other nutrient.

Can I consume too much arachidonic acid?

While arachidonic acid is essential, excessive intake can potentially have negative health effects. However, it’s important to note that the link between dietary arachidonic acid and health outcomes is still being researched, and individual responses may vary. A balanced diet that includes a variety of foods is generally recommended, rather than focusing solely on one nutrient. Always consult with a healthcare professional or registered dietitian to assess your specific dietary needs and any potential risks associated with excessive ARA intake.

Can arachidonic acid be used as a supplement?

Supplementation with arachidonic acid is available on the market, but it is not typically recommended for the general population. A balanced diet should provide sufficient amounts of arachidonic acid for most individuals. Moreover, research on the benefits and risks of arachidonic acid supplementation is somewhat limited, and higher doses may not be safe for everyone. If you are considering any dietary supplements, it’s crucial to consult with a healthcare professional or dietitian who can provide personalized advice based on your individual health needs.

Is arachidonic acid linked to muscle growth and athletic performance?

Arachidonic acid has been gaining attention in relation to muscle growth and athletic performance. Some research suggests that ARA may play a role in muscle remodeling and the inflammatory response to exercise. However, further studies are needed to fully understand the effects of ARA supplementation on muscle-related outcomes. If you are an athlete or engage in intense exercise, it’s best to focus on a well-rounded diet and consult with a sports dietitian who can guide you on optimizing your nutrition for your specific athletic goals.

Faye James

Clinical Nutritionist

Nutritionist

Experienced Senior Content Designer with an impressive portfolio of collaborations with renowned brands such as Woolworths, Weight Watchers, Fitness First, Barry's, Goodlife and Table of Plenty. Accredited Nutritionist and Cook Book Author, with extensive media coverage in ELLE, Glamour, Harpers Bazaar, Daily Express, Telegraph UK, MailOnline, WHIMN, WHO, New Idea, Girlfriend, Practical Parenting, Kidspot, Good Food, Body and Soul, Prevention, Good Health, Healthy Food Guide, Woman's Weekly, Women's Day, NW, Take 5, TV Week, HELLO! and OK! Author of The Menopause Diet (2023), The Long Life Plan (2018) and creator of The 10:10 Diet (2019). Frequently featured as an expert in Body & Soul, and proud member of Nutrition Council Australia and Associate Member of The Australian Menopause Society.