What is Omega-6 Arachidonic Acid (AA)?

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Summary

Optimal Intake (male 85kg/181cm / female 52kg/171cm)

Cognitive optimization male: 200-300 mg/day from balanced dietary sources
Cognitive optimization female: 150-250 mg/day from balanced dietary sources
Energy optimization male: 200-300 mg/day with appropriate omega-3 ratio
Energy optimization female: 150-250 mg/day with appropriate omega-3 ratio
Optimal blood levels: 7-11% of total fatty acids in red blood cell membranes

Five best animal sources:

Egg yolks: 1 large yolk provides ~70 mg (200 mg reached with 2.9 yolks)
Chicken thigh (with skin): 85g (3 oz) provides ~100 mg (200 mg reached with 6 oz)
Beef liver: 85g (3 oz) provides ~56 mg (200 mg reached with 10.7 oz)
Pork (grain-fed): 85g (3 oz) provides ~60 mg (200 mg reached with 10 oz)
Grass-fed beef: 85g (3 oz) provides ~30 mg (200 mg reached with 20 oz)

Five best non-animal sources:

Evening primrose oil: 1 tsp (5ml) provides ~35 mg (indirect source via GLA conversion)
Borage oil: 1 tsp (5ml) provides ~40 mg (indirect source via GLA conversion)
Black currant seed oil: 1 tsp (5ml) provides ~32 mg (indirect source via GLA conversion)
Hemp seeds: 28g (1 oz) provides ~20 mg (indirect source via GLA conversion)
Spirulina: 28g (1 oz) provides ~15 mg (indirect source)

Consistent intake required? Yes, arachidonic acid is used continuously for cellular signaling, inflammation regulation, and brain function. The body can synthesize small amounts from linoleic acid, but dietary sources are important for optimal function, especially for brain health.

Are higher doses dangerous? Concerns exist about excessive arachidonic acid promoting inflammation, but in healthy individuals with balanced omega-3 intake, moderate amounts are beneficial. Excessive supplementation (>500 mg/day) without adequate EPA/DHA may contribute to pro-inflammatory states in susceptible individuals.

Optimal timing for intake:

With meals: Consume with food containing healthy fats for optimal absorption
Pre/post workout: Some evidence suggests AA may support muscle recovery when consumed before or after exercise
Balanced throughout the day: Distribute intake across meals rather than single large doses
With omega-3 sources: Balancing with EPA/DHA sources helps maintain healthy inflammatory response

Introduction

Arachidonic acid (AA) is a long-chain polyunsaturated omega-6 fatty acid consisting of 20 carbon atoms with four double bonds (20:4n-6). It serves as a crucial component of cell membranes and functions as a precursor for various bioactive compounds called eicosanoids, which include prostaglandins, thromboxanes, and leukotrienes.

Arachidonic acid exists in the body in several forms:

Free arachidonic acid: Unbound form that serves as a substrate for eicosanoid production
Phospholipid-bound arachidonic acid: Incorporated into cell membranes, particularly in neural tissue
Esterified arachidonic acid: Stored in triglycerides and other lipid molecules

While often characterized solely as pro-inflammatory in popular health literature, AA plays nuanced and essential roles in human physiology:

It constitutes approximately 10-15% of the fatty acids in neural membranes, being especially concentrated in the brain and retina
It functions as a critical signaling molecule for immune activation and resolution
It serves as an essential component for neuronal development and cognitive function
It supports muscle growth and adaptation to resistance training

The body can synthesize arachidonic acid from the essential omega-6 fatty acid linoleic acid through a series of enzymatic conversions, but this process is relatively inefficient in humans. Many experts, including Dr. Paul Saladino, note that direct dietary sources of AA may be particularly important for optimal brain development and function.

Effects at Different Arachidonic Acid Levels

Optimal Levels

Appropriate inflammatory responses to injury or infection
Efficient immune system activation and resolution
Healthy brain development and cognitive function
Proper neurotransmitter signaling
Balanced hormonal production
Normal platelet aggregation and blood clotting
Efficient muscle protein synthesis and recovery
Appropriate vasodilation and constriction
Healthy skin barrier function
Balanced adaptive immune responses
Optimal synaptic plasticity and learning
Normal pain signaling and sensitivity

Deficiency

Impaired growth and development in infants and children
Reduced cognitive performance
Delayed or impaired wound healing
Compromised skin barrier function
Decreased exercise adaptation and recovery
Diminished immune response to pathogens
Reduced synaptic plasticity
Altered pain thresholds
Mild cognitive issues (memory, focus)
Dry skin and hair
Reduced resistance to infection
Impaired clotting function

Severe Deficiency

Severely compromised immune function
Significant neurological impairment
Major disruptions in growth and development
Profound cognitive deficits
Serious skin conditions and poor wound healing
Reproductive issues
Severely impaired inflammatory responses
Increased susceptibility to serious infections
Compromised hormonal signaling
Metabolic dysfunction

Excess (Particularly without balanced omega-3)

Chronic low-grade inflammation
Excessive clotting tendencies
Heightened pain sensitivity
Exacerbation of inflammatory conditions
Increased oxidative stress
Potential contribution to metabolic dysfunction
Possibly increased risk of cardiovascular issues
Excessive immune activation
Promotion of inflammatory eicosanoid pathways
Potential disruption of omega-3 utilization
Possible contribution to mood disorders
Potentially increased risk of inflammatory skin conditions

Recommended Dosage

Arachidonic acid intake is measured in milligrams (mg).

General Recommendations

Estimated Daily Intake Ranges

Population	Estimated Adequate Intake (mg/day)
Infants (0-6 months)	100-150 (via breast milk)
Infants (7-12 months)	120-180
Children (1-3 years)	150-200
Children (4-8 years)	170-220
Children (9-13 years)	180-250
Adolescents (14-18 years)	200-300
Adults (19+ years)	200-300
Pregnancy	250-350
Lactation	250-350

*Note: These are estimated adequate intakes as there is no established RDA for arachidonic acid specifically. These values represent amounts commonly found in balanced diets that include animal products.

For Specific Body Types

Male (85kg, 181cm)

General intake range: 200-300 mg/day
For athletic performance: 250-350 mg/day with appropriate omega-3 balance
For cognitive optimization: 200-300 mg/day with DHA/EPA supplementation for proper ratio

Female (52kg, 171cm)

General intake range: 150-250 mg/day
For athletic performance: 200-300 mg/day with appropriate omega-3 balance
For cognitive optimization: 150-250 mg/day with DHA/EPA supplementation for proper ratio

While no official RDA exists for arachidonic acid, it is recognized as an important fatty acid, especially for brain development and function. The Western diet typically provides 100-250 mg daily from mixed dietary sources. Dr. Paul Saladino and other advocates of animal-based nutrition emphasize the importance of obtaining adequate preformed AA, especially for cognitive health and physical performance.

Safe Upper Limits & Toxicity

Maximum Safe Dosage

Unlike vitamins and minerals, there is no established upper limit for arachidonic acid intake. However, health considerations suggest moderation is appropriate:

Estimated Tolerable Intake Levels

Population	Suggested Upper Intake from Diet and Supplements (mg/day)
Healthy Adults	500-800
Athletes	600-900
Individuals with inflammatory conditions	200-400 (with emphasis on omega-3 balance)
Pregnancy & Lactation	400-600

*Note: These are not official upper limits but suggested ranges based on research and clinical observations.

For Specific Body Types

Male (85kg, 181cm)

Suggested Upper Intake: 500-800 mg/day
Higher intakes should be balanced with proportional increases in EPA/DHA intake
Individual tolerance varies based on overall diet, omega-3 status, and health condition

Female (52kg, 171cm)

Suggested Upper Intake: 400-600 mg/day
Same principles of omega-3 balance apply
Women may have different inflammatory responses to AA due to hormonal influences

Note: These are not official upper limits but suggested ranges that align with amounts found in balanced diets that include regular consumption of animal products. Dr. Rhonda Patrick and other researchers emphasize the importance of the ratio between omega-6 and omega-3 fatty acids rather than absolute amounts of either.

Potential Concerns with Excessive Intake

Inflammatory Potential: Very high intakes without balanced omega-3 may promote pro-inflammatory states
Oxidative Stress: Excessive AA may increase lipid peroxidation
Competitive Inhibition: May interfere with metabolism of beneficial omega-3 fatty acids
Blood Clotting: Very high doses may affect platelet aggregation
Chronic Disease Risk: Long-term imbalance in omega-6:omega-3 ratio has been associated with increased risk of certain chronic conditions

Signs of Potential Excess

Symptoms potentially associated with consistently high AA intake relative to omega-3s include:

Increased joint pain or stiffness
Heightened inflammatory responses
Skin inflammation or exacerbation of skin conditions
Alterations in blood clotting function
Increased inflammatory markers on blood tests
Possible mood alterations
Potential exacerbation of existing inflammatory conditions

Health Effects and Benefits

Brain Function and Development

Critical component of neuronal membranes (constitutes 10-15% of brain fatty acids)
Essential for proper neurotransmitter signaling
Supports myelination of nerve cells
Crucial for early brain development and cognitive function
Influences synaptic plasticity and long-term potentiation
Supports memory formation and learning
Precursor to endocannabinoids that regulate mood and stress
Maintains neuronal membrane fluidity
Protects against certain types of neurodegeneration

Immune System Regulation

Initiates appropriate inflammatory responses to injury and infection
Serves as precursor to both pro- and anti-inflammatory eicosanoids
Crucial for the resolution phase of inflammation
Supports proper immune cell function and signaling
Helps regulate immune tolerance
Essential for wound healing and tissue repair
Contributes to appropriate responses to pathogens
Supports development of immune system in early life
Functions in cellular signaling for immune activation

Muscle Health and Athletic Performance

Supports protein synthesis in muscle tissue
May enhance anabolic signaling in response to resistance training
Involved in muscle repair processes
Can promote muscle hypertrophy when combined with resistance training
Influences muscle stem cell activity
Contributes to exercise-induced adaptations
May enhance recovery from intense training
Supports muscular endurance
May influence metabolism within muscle tissue

Cardiovascular Function

Required for normal platelet function and blood clotting
Involved in maintaining vascular tone
Contributes to endothelial function
Supports normal blood pressure regulation
Essential for heart muscle function
Influences heart rate regulation
Involved in cardiac electrophysiology
Balanced levels support cardiovascular health
Participates in metabolic processes in cardiac tissue

Skin Health

Critical for maintaining skin barrier function
Supports skin hydration and moisture retention
Involved in wound healing and tissue repair
Regulates appropriate inflammatory responses in skin
Contributes to skin elasticity
Protects against certain skin pathogens
Involved in regulations of sebum production
Supports development of healthy skin structure
Essential for normal skin cell turnover

Deficiency Symptoms

Arachidonic acid deficiency can cause:

Growth retardation in developing children
Impaired cognitive development
Compromised immune function
Poor wound healing
Dry, scaly skin conditions
Hair loss or poor hair quality
Reproductive issues
Reduced exercise tolerance and recovery
Impaired neurological function
Mood disturbances
Increased susceptibility to infections
Altered pain perception
Inflammatory dysregulation
Poor stress adaptation
Gastrointestinal disturbances
Metabolic inefficiency
Reduced testosterone levels in males
Menstrual irregularities in females
Vision problems
Compromised clotting function

Sources of Arachidonic Acid

Food Sources with Amounts to Meet Requirements

Animal Sources

Food	Serving Size	AA Content (mg)	Amount to Reach 200 mg	Amount to Reach 500 mg
Egg yolk	1 large	70	2.9 yolks	7.1 yolks
Chicken thigh (with skin)	85g (3 oz)	100	170g (6 oz)	425g (15 oz)
Beef liver	85g (3 oz)	56	303g (10.7 oz)	758g (26.7 oz)
Pork (grain-fed)	85g (3 oz)	60	283g (10 oz)	708g (25 oz)
Grass-fed beef	85g (3 oz)	30	567g (20 oz)	1,417g (50 oz)
Chicken breast	85g (3 oz)	25	680g (24 oz)	1,700g (60 oz)
Farmed salmon	85g (3 oz)	40	425g (15 oz)	1,062g (37.5 oz)
Wild salmon	85g (3 oz)	25	680g (24 oz)	1,700g (60 oz)
Turkey	85g (3 oz)	35	486g (17.1 oz)	1,214g (42.9 oz)
Duck	85g (3 oz)	80	213g (7.5 oz)	531g (18.7 oz)

Non-Animal Sources (Indirect - Providing Precursors)

Food	Serving Size	GLA Content (mg)	Potential AA Conversion*	Amount for Meaningful Conversion
Evening primrose oil	1 tsp (5ml)	350	~35 mg	5-6 tsp for ~200 mg
Borage oil	1 tsp (5ml)	400	~40 mg	5 tsp for ~200 mg
Black currant seed oil	1 tsp (5ml)	320	~32 mg	6-7 tsp for ~200 mg
Hemp seeds	28g (1 oz)	200	~20 mg	10 oz for ~200 mg
Spirulina	28g (1 oz)	150	~15 mg	13-14 oz for ~200 mg

*Note: Conversion rates from GLA to AA are typically low (around 10%) and variable among individuals. These non-animal sources are not efficient for meeting AA requirements, especially compared to direct sources from animal foods. There is no direct plant source of preformed arachidonic acid.

Supplements

Types of Arachidonic Acid Supplements

Purified Arachidonic Acid (ARASYN): Contains 40-50% AA, primarily used in research and specialized sports supplements
Concentrated AA Supplements: Typically contain 250-1000 mg per serving, marketed for bodybuilders and athletes
Egg Yolk Extracts: Contain naturally occurring AA along with other phospholipids
Fish Oil Concentrates: Some specialized fish oil products contain measurable AA along with EPA and DHA
Mixed Omega Supplements: Some products contain balanced ratios of omega-3s and omega-6s including AA

Considerations When Choosing Supplements

Purity: Select products tested for contaminants like heavy metals and PCBs
Dosage: Start with lower doses (50-150mg) to assess tolerance
Quality: Choose brands with third-party testing and verification
Form: Triglyceride or phospholipid forms may have better absorption than ethyl esters
Antioxidant Protection: Products should contain vitamin E or other antioxidants to prevent oxidation
Storage: Keep supplements refrigerated to prevent rancidity
Timing: Taking with food containing healthy fats improves absorption
Balance: Consider products that provide a balanced ratio of omega-3s to omega-6s

Dr. Paul Saladino often emphasizes obtaining AA from whole food sources rather than isolated supplements, particularly organ meats and animal fats from properly raised animals. For those considering supplements, Dr. Rhonda Patrick recommends focusing on overall fatty acid balance rather than isolated supplementation of any single fatty acid.

Arachidonic Acid Optimization Strategies

Absorption Enhancement

Consume with fats: Taking AA with other dietary fats improves absorption
Bile Sufficiency: Ensuring adequate bile production enhances fatty acid absorption
Digestive Support: Address digestive issues that might impair fat absorption
Avoid High-Dose Antioxidants with Meals: Large doses of antioxidants may interfere with beneficial signaling functions
Meal Timing: Consuming with larger meals may improve utilization
Lecithin Inclusion: Phosphatidylcholine may enhance absorption of fatty acids
Enzyme Support: Digestive enzymes may help those with pancreatic insufficiency
Avoid Excess Fiber with AA-rich Foods: Very high fiber can bind fatty acids and reduce absorption

Dietary Strategies

Balanced Approach: Include both direct AA sources and omega-3 fatty acids
Egg Emphasis: Regular consumption of whole eggs provides excellent AA along with choline and other nutrients
Organ Inclusion: Incorporating liver once weekly provides significant AA
Poultry Strategy: Dark meat chicken with skin provides more AA than white meat
Meat Quality: Grass-fed beef contains a more balanced fatty acid profile than grain-fed
Cooking Methods: Lower heat cooking methods preserve fatty acid integrity
Whole Foods Focus: Obtain AA from whole food sources rather than processed foods
Strategic Animal Fat: Including some animal fat in cooking provides AA along with other nutrients

Supplement Strategies for Optimal Energy

Targeted Timing: Some research suggests taking AA before or after resistance training may enhance results
Cycling Approach: Some practitioners recommend periodic increases followed by maintenance periods
Co-Supplementation: Taking with EPA/DHA ensures appropriate balance
Pre-Workout Strategy: 250mg taken 30-60 minutes before resistance training may support performance
Post-Workout Recovery: Taking with protein after workouts may enhance muscle protein synthesis
Divided Dosing: Splitting larger amounts into multiple daily doses may be better than single large doses
Testing Protocol: Regular fatty acid profile testing can help optimize personal dosage needs
Quality First: Choose pharmaceutical-grade supplements when possible

Synergistic Nutrients

EPA/DHA: Crucial omega-3s that balance AA’s functions and help regulate inflammation
Vitamin E: Protects AA from oxidation in the body
Zinc: Necessary for proper AA metabolism and utilization
Magnesium: Supports enzymes involved in fatty acid metabolism
B Vitamins: Required for proper fatty acid utilization and energy production
Vitamin D: Works with AA in immune function and signaling
Selenium: Supports antioxidant systems that protect fatty acids
Copper: Required for proper fatty acid metabolism
Protein: Provides amino acids necessary for enzymes that metabolize fatty acids

Special Considerations

Pregnancy and Breastfeeding

AA is essential for fetal brain and retinal development
Maternal intake directly influences levels in breast milk
Combined DHA and AA supplementation may support optimal infant development
AA needs increase during lactation to support infant brain development
Pregnancy often naturally increases AA conversion from precursors
Balance with DHA is particularly important during pregnancy
Some research suggests adequate AA may support healthy pregnancy duration
Third trimester has particularly high AA requirements for fetal brain growth

Medical Conditions Affecting Arachidonic Acid

Inflammatory Disorders: May benefit from balanced AA and increased omega-3s
Fatty Acid Metabolism Disorders: Can affect AA utilization
Liver Disease: May impair conversion of linoleic acid to AA
Malabsorption Conditions: Crohn’s, celiac, and cystic fibrosis can reduce AA absorption
Diabetes: May alter AA metabolism and increase requirements
Kidney Disease: Can affect AA clearance and metabolism
Neurological Conditions: May benefit from optimized AA/DHA balance
Skin Disorders: Certain conditions may respond to carefully adjusted AA intake

Medication Interactions

NSAIDs: Interfere with both beneficial and harmful AA metabolites
Corticosteroids: Alter AA metabolism and eicosanoid production
Blood Thinners: May have additive effects with high-dose AA supplements
Cholesterol Medications: Some may affect AA absorption or metabolism
Immunosuppressants: May influence AA’s immune effects
Antidepressants: Some may interact with AA metabolism and brain utilization
Antipsychotics: Potentially affect AA signaling in the brain
Cancer Medications: Some target pathways involving AA metabolism

Personalized Recommendations

For Male (85kg, 181cm)

Target 200-300 mg/day of AA from animal sources
Include 2-3 whole eggs several times weekly for approximately 140-210 mg per serving
Add a serving of dark-meat chicken with skin twice weekly providing ~100 mg per serving
Consider including beef liver once weekly for additional AA plus complementary nutrients
Balance with 1-2g combined EPA/DHA daily for optimal inflammatory regulation
For athletic performance, time AA-rich meals around workouts
Test RBC fatty acid levels annually to assess omega-6:omega-3 ratio (target 1:1 to 4:1)
Adjust intake seasonally - slightly higher AA during intense training periods
For cognitive enhancement, ensure adequate DHA (500-1000mg) alongside AA
Incorporate eggs at breakfast for sustained mental energy

For Female (52kg, 171cm)

Target 150-250 mg/day of AA from varied animal sources
Include 2 whole eggs several times weekly providing approximately 140 mg
Add a weekly serving of liver or organ meats for nutrient-dense AA
Include dark meat poultry with skin for additional AA
Balance with 1-1.5g combined EPA/DHA daily for optimal inflammatory regulation
Consider AA/DHA balance particularly around menstruation for hormone optimization
Test RBC fatty acid levels annually, especially if experiencing inflammatory symptoms
Consider slight increases during highly active periods or times of increased stress
For cognitive enhancement, combine AA-rich foods with adequate DHA sources
Be mindful of needs during different phases of menstrual cycle

Activity-Level Adjustments

Sedentary: Standard intake of 150-200 mg/day is usually sufficient
Moderately Active: Increase to 200-250 mg/day
Athletic/Intense Training: May benefit from 250-350 mg/day with proportional omega-3 increases
Endurance Athletes: Balance is critical; maintain 1:1 to 2:1 ratio with omega-3s
Strength Training: Slightly higher AA intake may support muscle protein synthesis
Recovery Phases: Emphasis on balanced intake rather than higher doses
High-Stress Periods: Consider temporary increases in both AA and omega-3s

Arachidonic Acid for Cognitive Performance

Current Research Highlights

AA constitutes 10-15% of brain fatty acids, concentrated in neuronal membranes
Essential for proper neurotransmitter signaling and synaptic function
Works synergistically with DHA for optimal brain structure and function
Required for long-term potentiation, a key mechanism in learning and memory
Precursor to endocannabinoids that regulate mood, appetite, and stress responses
Supports neuroplasticity and formation of new neural connections
Involved in neuroprotective mechanisms
Deficiency linked to cognitive impairment and developmental issues
May support attention, reaction time, and processing speed when balanced with DHA

Implementation Strategies

Combine AA-rich egg consumption with DHA sources like salmon for synergistic benefits
Maintain balanced intake rather than excessive supplementation
Morning consumption of AA-rich foods may support daytime cognitive performance
Include choline-rich foods alongside AA for optimal neurotransmitter production
Support with B vitamins and magnesium for optimal neural energetics
Regular consumption is more beneficial than sporadic large doses
Track subjective cognitive benefits like focus, memory, and mental clarity
Consider timing AA intake during periods of intensive learning or high cognitive demand

Arachidonic Acid for Energy Production

Metabolic Mechanisms

Functions as a structural component of mitochondrial membranes
Involved in cellular signaling related to energy production
Influences metabolic rate and efficiency
Supports optimal muscle function and contractility
Enhances oxygen delivery through vascular signaling
Promotes recovery from exercise-induced stress
Supports anabolic pathways in muscle tissue
May enhance adaptation to training stimuli
Influences testosterone production in men
Supports thyroid hormone function

Implementation Strategies

Time AA-rich meals around periods of high activity or training
Combine with protein sources for enhanced muscle protein synthesis
Balance with omega-3s for optimal recovery and reduced inflammation
Include zinc and magnesium-rich foods to support metabolic pathways
Consider slight increases during periods of intense training
Monitor subjective energy, recovery, and performance measures
Pair with B-vitamin rich foods for enhanced energy metabolism
Distribute intake throughout the day rather than single large doses

Expert Insights

Dr. Paul Saladino emphasizes the importance of AA from animal sources for both physical and cognitive performance
Dr. Rhonda Patrick highlights the balance between omega-6 and omega-3 fatty acids rather than avoiding either
Research suggests that appropriate AA levels support testosterone production and anabolic signaling
Dr. Shawn Baker notes the relevance of AA for carnivore dieters, particularly from eggs and organ meats
Recent studies indicate AA’s role in muscle protein synthesis and recovery

Summary

Arachidonic acid is a crucial long-chain omega-6 fatty acid that plays essential roles in brain function, immune regulation, and physical performance. While often mischaracterized as purely pro-inflammatory, AA serves numerous beneficial functions when consumed in appropriate amounts and balanced with omega-3 fatty acids.

Getting Enough: Most people benefit from consuming 150-300 mg daily from animal sources like eggs, poultry, and occasionally organ meats
Avoiding Excess: Balance AA intake with adequate EPA/DHA from fatty fish or supplements to maintain a healthy inflammatory response
Best Approach: Focus on whole food sources rather than isolated supplements when possible
Cognitive Enhancement: Ensure adequate AA along with DHA for optimal brain structure and function
Energy Optimization: Time AA-rich foods around periods of activity, particularly resistance training
Synergistic Approach: Combine with omega-3s, zinc, magnesium, B vitamins, and choline for optimal results

Remember that individual nutritional needs vary based on activity level, genetics, health status, and current diet. The most beneficial approach for most people is consuming a varied diet that includes both AA-rich animal foods and omega-3 sources, rather than focusing exclusively on either.