Linoleic Acid
Also known as LA, 18:2 n-6
Linoleic acid (LA) is the essential omega-6 fat, meaning the body cannot make it and must get it from food. It is the most common polyunsaturated fat in the diet, abundant in vegetable oils, nuts, and seeds, and it is vital for skin and cell membranes.
Why it matters
What it does in your body
- Essential omega-6 the body cannot make
- Maintains the skin's moisture barrier
- Builds cell membranes
- Raw material for other omega-6 fats and signaling molecules
Intake guidance
How much you need
The IOM sets an Adequate Intake of about 17 g/day for men and 12 g/day for women aged 19 to 50, dropping to 14 g and 11 g after age 50. Vegetable oils make this easy to reach, so most people already exceed it.
What affects it
What affects your intake
Vegetable oil intake
Soybean, corn, sunflower, and safflower oils are very high in linoleic acid, so typical diets supply plenty.
Skin health
True deficiency shows up as dry, scaly skin, but this is rare outside of very-low-fat medical diets.
Balance with omega-3
Getting enough omega-3 alongside abundant linoleic acid is the usual dietary emphasis.
In practice
Good to know
Good to know: linoleic acid is essential and easy to get, so deficiency is essentially unheard of on a normal diet. Despite online claims that it drives inflammation, controlled trials show that replacing saturated fat with linoleic-acid-rich oils improves cholesterol and lowers heart disease risk. The real gap in most diets is omega-3, not omega-6.
Where to get it
Best food sources
The bottom line
Linoleic acid is the essential omega-6 fat you already get plenty of from vegetable oils and nuts. Prioritize adding omega-3 rather than avoiding it.
Track linoleic acid automatically
Linoleic Acid is one of the 92 nutrients Vora reads from a photo of your meal, so you can see where you stand without weighing or logging by hand.
Sources and method
The classification, roles, and guidance on this page come from the references below, drawing on the Institute of Medicine (now the National Academies) Dietary Reference Intakes and reputable nutrition science.
- Institute of Medicine (2005), Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- American Heart Association
This page is for general education, not medical advice. Reference intakes are population averages for healthy people and do not replace guidance from your doctor or a registered dietitian, especially if you are pregnant, managing a health condition, or considering supplements.