Linoleic Acid
The overconsummed omega-6. Linoleic acid (LA) is an essential fatty acid—but modern diets contain 10-20x more than needed. Found in seed oils, it drives inflammation, damages mitochondria, and disrupts metabolism. Reducing LA is emerging as a key health intervention. Our fat tissue stores decades of excess LA.
Major Sources
Soybean Oil
Most consumed oil in US. 50-55% linoleic acid. In everything processed.
Corn Oil
55-60% linoleic acid. Cheap cooking oil. Fried foods.
Sunflower Oil
Up to 70% linoleic acid. Chips, snacks. High-oleic versions better.
Safflower Oil
70-80% linoleic acid. One of highest. Often "heart healthy" marketed.
Cottonseed Oil
50-55% linoleic. In many packaged foods. Originally pesticide byproduct.
Restaurant Food
Deep frying in seed oils. Repeated heating worsens oxidation.
Problems with Excess LA
Oxidation
Highly unstable. Creates toxic aldehydes. 4-HNE, MDA damage cells.
Inflammation
Converts to arachidonic acid. Pro-inflammatory prostaglandins.
Mitochondrial Damage
Incorporates into membranes. Impairs cardiolipin. Reduces energy.
Metabolic Dysfunction
Disrupts fat burning. Promotes insulin resistance. Weight gain.
Omega-3 Competition
Uses same enzymes as omega-3. Crowds out beneficial fats.
Long Storage
2+ year half-life in fat tissue. Slow to reduce. Patience needed.
Reducing Linoleic Acid
Avoid Seed Oils
Cook with butter, tallow, olive oil, coconut oil. Read labels.
Cook at Home
Control your fats. Restaurant food is loaded with seed oils.
Choose Animal Fats
Grass-fed best. Even conventional better than seed oils. Traditional fats.
Be Patient
Takes 2-3 years to significantly reduce body stores. Consistent effort.