Fatty acids play a critical role in the keto diet, providing the primary source of energy and supporting the health of cells, the brain, and the heart. Essential fatty acids include omega-3 and omega-6, which must be obtained from food because the body cannot synthesize them. The balance of these fatty acids helps improve cognitive function, reduce inflammation, and maintain overall well-being on the keto diet.
Fatty acids
Alpha-linolenic acid (Omega-3). Maintaining heart and brain health, reducing inflammation. A deficiency increases the risk of cardiovascular diseases, inflammatory processes, and cognitive function deterioration.
Arachidonic acid (AA, Omega-6). Muscle growth, immune functions, maintenance of brain health. Involved in inflammatory and immune responses. Deficiency leads to immune system disorders, impaired muscle growth, cognitive function issues.
Cholesterol. Cholesterol is a structural lipid and precursor of bile acids, vitamin D and steroid hormones. In keto and LCHF the key issue is not dietary cholesterol alone, but individual LDL, ApoB, triglyceride and metabolic response.
DHA (Omega-3). Development and functioning of the brain, vision, and nervous system. Insufficient levels lead to cognitive impairments, memory problems, vision deterioration, and an increased risk of neurodegenerative diseases.
EPA (Omega-3). Anti-inflammatory properties, heart and vascular health. Insufficient levels lead to inflammatory processes, cardiovascular diseases, depression.
Erucic acid (Omega-9). Erucic acid is a long-chain omega-9 fatty acid that matters mainly for oil choice and dietary safety.
Gamma-linolenic acid (GLA, Omega-6). Gamma-linolenic acid (GLA) is an Omega-6 fatty acid from evening primrose, borage and blackcurrant seed oils. It may support skin barrier and eicosanoid balance, but it does not replace Omega-3 intake or an overall anti-inflammatory diet.
Lauric acid. Lauric acid is a C12:0 saturated fatty acid found mainly in coconut and palm kernel fat. It can form monolaurin, but in diet the key issues are dose, lipid response and the quality of the fat source.
Linoleic acid (Omega-6). Skin health regulates inflammatory processes, participates in the synthesis of cell membranes and hormones. A deficiency leads to dry skin, inflammatory diseases, and delayed wound healing.
Myristic acid (Saturated). Myristic acid is a C14:0 saturated fatty acid found in coconut fat, palm kernel fat and dairy fat. It is not essential, but it matters because excess intake can raise LDL cholesterol in some people.
Oleic acid (Omega-9). Lowers “bad” cholesterol levels. Reduces inflammation. Supports heart and vascular health. Deficiency increases the risk of cardiovascular diseases and disrupts lipid metabolism.
Palmitic acid (Saturated). Supports the integrity of cell membranes, energy production. In excess, there is a risk of developing cardiovascular diseases.
Stearic acid (Saturated). Neutral effect on cholesterol levels, may support heart health. Unlike other saturated fats, does not raise levels of "bad" cholesterol (LDL).