Stearic acid is a saturated fatty acid that is found in various food sources, including animal and plant fats, and significantly affects metabolism.
Although saturated fatty acids are often associated with negative health consequences, such as increased cholesterol levels, stearic acid has its unique properties and functions.
It provides energy reserves and aids in the absorption of fat-soluble vitamins.
It plays a role in the lipid synthesis process and is a major component of cell membranes.
Due to its properties, stearic acid can improve fat absorption and support skin health by promoting hydration and protection from external factors.
Recommended Daily Dose of Stearic Acid
Stearic acid, as one of the important saturated fats, does not have a clearly established recommended daily allowance.
However, as part of a balanced diet, the intake of saturated fats, including stearic acid, should be about 10% of the total daily caloric intake.
For an adult with a normal level of physical activity: approximately 20-30 grams of saturated fats per day.
It is important to consider the overall balance of fats in the diet, including monounsaturated and polyunsaturated fats.
Problems with Insufficient Stearic Acid
A deficiency of stearic acid may lead to worsening skin conditions, manifesting as dryness, flaking, and eczema.
A lack of stearic acid can also negatively impact metabolism, leading to reduced energy levels and increased fatigue.
Moreover, a deficiency of this nutrient may cause:
- Immune Disorders — decreased immune function, making the body more susceptible to infections.
- Cardiovascular Issues — increased levels of bad cholesterol and risk of atherosclerosis.
- Hormonal Imbalance — disruptions in hormone production, which may lead to reproductive issues.
Problems with Excess Stearic Acid
Although stearic acid has a neutral effect on “bad” cholesterol (LDL), an excess of this acid, like other saturated fats, can have negative health consequences.
- Increasing the overall level of saturated fats in the diet, including stearic acid, may contribute to the development of cardiovascular diseases.
While stearic acid does not raise LDL levels, an excess of saturated fats overall can worsen lipid profiles and increase the risk of such diseases. - Excessive consumption of saturated fats, even neutral ones, can negatively affect metabolism. This may contribute to the development of insulin resistance, increasing the risk of type 2 diabetes.
Thus, while stearic acid does not have a direct impact on “bad” cholesterol levels, it is important to monitor its intake and maintain a fat balance in the diet to support overall metabolic health.