Myristic Acid
Also known as 14:0, Tetradecanoic acid
Myristic acid is a saturated fatty acid found mainly in dairy fat, coconut oil, and palm kernel oil. Gram for gram, it is one of the strongest saturated fats at raising LDL cholesterol.
Why it matters
What it does in your body
- Provides energy and is a component of some body fats
- Naturally present in butterfat and tropical oils
- Used by the body to modify certain proteins
Intake guidance
How much you need
There is no separate daily target for myristic acid. It is part of the saturated fat you should limit to under 10 percent of daily calories, and the body can make saturated fatty acids like myristic acid on its own, so it is not considered essential.
What affects it
What affects your intake
Food source
It is concentrated in butter and other dairy fat, coconut oil, and palm kernel oil.
Cholesterol effect
Per gram, it raises LDL cholesterol more than any other common saturated fat, though we eat less of it than palmitic acid.
In practice
Good to know
Good to know: myristic acid is the saturated fat with the strongest LDL-raising effect per gram, so it draws attention out of proportion to how much of it we eat. Its main sources are dairy fat and tropical oils like coconut and palm kernel oil. Because the body makes its own, cutting back on high-myristic foods and replacing them with unsaturated fats is a reasonable way to support healthy cholesterol.
Where to get it
Best food sources
The bottom line
Myristic acid is a potent LDL-raising saturated fat found in butter, coconut oil, and palm kernel oil. Keep these in check and lean on unsaturated fats instead.
Track myristic acid automatically
Myristic 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.
- Dietary Guidelines for Americans, 2020-2025
- Harvard T.H. Chan School of Public Health, The Nutrition Source
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.