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Arachidonic acid is an omega-6 fatty acid that plays an important role in a number of pro-inflammatory processes. It also plays a pivotal role in the cellular membrane fluidity, particularly in the muscle, nervous, and immune systems, and supports ion channel and enzyme and receptor functions (source, source)
Low blood arachidonic acid levels can stem from physiological factors affecting the body's ability to synthesize this essential fatty acid, particularly in organs like the liver, muscles, and brain. Nutritionally, inadequate intake of foods rich in omega-6 fatty acids, such as certain oils and nuts, can also contribute to lower arachidonic acid levels. (source, source, source)
Prioritize foods high in arachidonic acid: Consumption of arachidonic acid has been shown to increase blood levels. (source, source) Recommendation: Eat at least one serving of foods high in arachidonic acid daily.
One serving example: Eggs (3 eggs), Chicken (dark meat) (3.5 oz), Salmon (3 oz), Pork (3.5 oz), Liver (3 oz)
Supplement with arachidonic acid: Supplementation with arachidonic acid has been shown to increase blood levels of arachidonic acid. (source, source) Recommendation: Supplement with at least 500mg of arachidonic acid.
High blood arachidonic acid levels can stem from physiological factors related to metabolism, particularly the processing of fatty acids by the liver. Nutritionally, excessive intake of foods high in arachidonic acid, such as red meat and certain cooking oils, can contribute to elevated levels. (source, source, source)
Limit foods high in omega-6 fatty acids: Ingestion of omega-6 fatty acids has been shown to increase omega-6 fatty acid levels, thus increasing arachidonic acid levels in the blood. (source, source) Recommendation: Monitor and limit excess consumption of foods high in omega-6 fatty acids, like mayonnaise, safflower oil, and some salad dressings.
Maintain an athletic body composition: Arachidonic acid is an omega-6 fatty acid and has been associated with higher body fat. (source) Fat levels are correlated to increased levels of circulating proinflammatory cytokines which can contribute to whole body inflammation. Higher levels of omega-6 fatty acids, a precursor to arachidonic acid, are often found in the adipose tissue of individuals with higher BMIs. (source, source) Individuals with high body fat can have elevated levels of arachidonic acid. Recommendation: Maintain a high-performance diet and exercise program that supports a body composition of no more than 15% body fat for men and 20% for women.
Avoid supplements with arachidonic acid: Supplementation with arachidonic acid has been shown to increase blood levels of arachidonic acid. (source, source) Recommendation: Avoid supplements containing arachidonic acid.
