Oleic Acid

fatty acid
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Oleic Acid is a common monounsaturated omega-9 fatty acid found in high concentrations in olive oil. The body can synthesize it. Its structure contains a single double bond, contributing to its stability and properties. As a major constituent of cell membranes, oleic acid supports cellular fluidity and function, which impacts various biological processes. Intake from sources such as olive oil is linked to the benefits of traditional Mediterranean diets. Oleic acid is also used in cosmetic and pharmaceutical products for its emollient and ingredient-delivery properties. Research suggests that oleic acid supports cardiovascular health by improving cholesterol profiles, specifically by helping to lower LDL cholesterol while maintaining or raising HDL levels. It also provides antioxidant and anti-inflammatory support, contributing to overall metabolic and cellular well-being.

Natural sources
Olive oilAvocado oilCanola oilHigh-oleic sunflower oilHigh-oleic safflower oilPeanut oilTree nuts (e.g., almonds, pecans)Seeds (e.g., chia seeds)Red meatPoultryDairy products

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Optimal Dosage
Minimum500 mg
Maximum2000 mg
Safety & Toxicity
3 safety notes
  • Individuals with known allergies to specific food sources of oleic acid should avoid those sources.
  • While beneficial, it should be consumed in moderation as part of a balanced diet, as excessive fat intake can have negative health consequences.
  • Pregnant or nursing women, or individuals with pre-existing health conditions, should consult a healthcare professional before taking high-dose supplements.

Studies

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Interactions

Positive Interactions

Omega-9
Oleic Acid is an Omega-9 fatty acid itself, so consuming it reinforces the benefits associated with this category of fats.
Vitamin E
Oleic Acid, being a fat, can enhance the absorption of fat-soluble Vitamin E. Conversely, Vitamin E's antioxidant properties help protect fatty acids like Oleic Acid from oxidation.
Vitamin A
As a fat-soluble vitamin, its absorption can be significantly enhanced when consumed with fats like Oleic Acid.
Vitamin D
As a fat-soluble vitamin, its absorption can be significantly enhanced when consumed with fats like Oleic Acid.
Vitamin K
As a fat-soluble vitamin, its absorption can be significantly enhanced when consumed with fats like Oleic Acid.
Omega-3
Oleic Acid can synergistically support cardiovascular health and reduce inflammation when combined with essential omega-3 fatty acids.
DHA
Oleic Acid works complementarily with DHA to support overall heart health and brain function, as both are beneficial fatty acids.
EPA (Eicosapentaenoic Acid)
Oleic Acid works complementarily with EPA to support overall heart health and reduce inflammation, as both are beneficial fatty acids.
Fish Oil
Provides a source of Omega-3 fatty acids (EPA and DHA) that can work synergistically with Oleic Acid to promote cardiovascular health.
Lycopene
Being a fat-soluble carotenoid antioxidant, Lycopene's absorption is enhanced when consumed with fats like Oleic Acid.
Astaxanthin
As a highly fat-soluble antioxidant, Astaxanthin's bioavailability and absorption are significantly improved in the presence of fats such as Oleic Acid.
carotenoids
Oleic Acid can enhance the absorption of fat-soluble carotenoids, maximizing their antioxidant benefits.
Curcumin
The bioavailability of Curcumin, which is poorly absorbed on its own, can be significantly enhanced when consumed with fats like Oleic Acid.