Evidence-based·Last reviewed May 30, 2026·How we grade evidence

Arachidonic Acid

Fatty-acidBest with a meal

Useful mainly for resistance-trained athletes experimenting with an omega-6 anabolic aid (modest, uncertain).

Quick decision guide

May help most

resistance-trained athletes experimenting with an omega-6 anabolic aid (modest, uncertain)

Common dosing range

1–1.5 g/day for athletic use

When to expect effects

Weeks (with training)

Watch out for

Pro-inflammatory eicosanoid precursor; avoid with cardiovascular or inflammatory disease and anticoagulants

What is it

Arachidonic acid (AA) is a long-chain omega-6 polyunsaturated fatty acid found in meat, eggs, and dairy. It is a major component of cell membranes and serves as the precursor for many pro-inflammatory eicosanoids (prostaglandins, leukotrienes, thromboxanes).

Is it worth it for you?

Use this as a quick fit check, not a diagnosis.

Worth considering if…

You're a trained lifter willing to trial a modest, unproven anabolic aid
You eat very little animal fat and have low dietary arachidonic acid

Probably skip if…

You have cardiovascular disease, RA/IBD, or a bleeding disorder
You take anticoagulants or rely on omega-3s to lower inflammation
You expect dramatic muscle or strength gains

Evidence at a glance

muscle hypertrophy and strength in resistance-trained men

Limited Evidence
Effect
Small
Best fit
experienced resistance-trained men on a structured program
Time
Weeks

infant brain and visual development (dietary)

Limited Evidence
Effect
Supports normal development
Best fit
formula-fed infants (ARA added alongside DHA)
Time
Months

Evidence for 2 uses

AI-assisted evidence assessment — talk to your doctor before relying on any single supplement.

muscle hypertrophy and strength in resistance-trained men

Supplement benefit
Limited Evidence

Arachidonic acid is the precursor to prostaglandin F2-alpha, an anabolic signaling molecule, which is the rationale for athletic use. A few small trials in trained men using about 1.5 g/day reported modest gains in lean mass and strength, but effects were not large and the evidence base is small. Most adults already obtain adequate arachidonic acid from diet.

Effect size
Small
Time to effect
Weeks
Best fit
experienced resistance-trained men on a structured program
Less likely
untrained people or those not training hard

Bottom line: May add a small edge to muscle and strength in trained lifters, but evidence is limited.

Evidence is mixed

Only a handful of small studies exist, with modest and not fully consistent effects on body composition.

SourceMarkworth et al., 2018 — PubMed· conflictingMitchell et al., 2018 — PubMed· conflicting
SourceMarkworth et al., 2018 — PubMedMitchell et al., 2018 — PubMed

infant brain and visual development (dietary)

Corrects deficiency
Limited Evidence

Arachidonic acid is essential for normal fetal and infant neural and visual development and is added with DHA to infant formula to approximate breast milk. Evidence supports its role in supporting normal development in formula-fed infants. This pertains to dietary adequacy in infants, not to a cognitive benefit in adults.

Effect size
Supports normal development
Time to effect
Months
Best fit
formula-fed infants (ARA added alongside DHA)
Less likely
healthy adults seeking cognitive benefit

Bottom line: ARA is a dietary essential for infant development, distinct from any adult supplement use.

SourceMoltu et al., 2024 — PubMedGunnarsdottir et al., 2025 — PubMed

How it works

Arachidonic acid is conditionally essential — the body can produce it from dietary linoleic acid, but dietary intake also contributes significantly. AA is incorporated into cell membrane phospholipids, where it can be released by phospholipase A2 enzymes when needed and converted via COX, LOX, and CYP pathways into eicosanoids that regulate inflammation, platelet aggregation, vascular tone, and many other functions. In supplement form, AA is marketed primarily to athletes for muscle building. The rationale: AA-derived prostaglandin F2-alpha is a known anabolic signaling molecule. Small studies in resistance-trained men have shown modest increases in lean mass and strength with 1.5 g/day AA supplementation, though effects are not dramatic. AA's relationship with inflammation is complex. It's necessary for normal inflammatory responses (immune defense, wound healing), but excess AA may contribute to chronic inflammatory conditions. Most adults consume adequate AA from diet; supplementation should be carefully considered.

How to take it

1. Typical dose
1–1.5 g/day (athletic use)
2. Timing
With meals; some time it around workouts, though not strictly necessary
3. With food
With fat-containing meals
4. How long to try
Trial over several weeks alongside structured resistance training

What to track

Strength and lean mass over a training block
Joint or GI discomfort
Any signs of increased inflammation

2 commercial forms

Compare the main delivery options and what they’re best suited for.

Arachidonic acid (purified)

Used in athletic supplements; small market.

Most concentrated form for supplementation.

Dietary sources

Eggs, meat, dairy provide adequate AA for most.

Animal foods provide AA naturally.

Safety

Know the common side effects, key cautions, and who should avoid it.

Common side effects

Generally well tolerated short-term

Serious risks

  • Theoretical increases in inflammatory markers and platelet aggregation

Who should avoid it

  • People with cardiovascular disease
  • Inflammatory conditions (RA, IBD)
  • Bleeding disorders or anticoagulant users
  • Pregnant or breastfeeding women (at supplement doses)

Pregnancy & breastfeeding

Avoid supplement doses due to insufficient data, though dietary arachidonic acid is essential for the fetus.

Interactions

Anticoagulants and NSAIDsModerate

May increase platelet aggregation and bleeding-related risk.

Omega-3 (fish oil) supplementsMinor

Opposing effects on eicosanoid production may blunt each other.

Food sources

Eggs (whole)

Amount
1 large
%DV
—

Beef, pork, chicken

Amount
3 oz (85g)
%DV
—

Liver

Amount
3 oz (85g)
%DV
—

Choosing a product

What to look for on the label — and what to be skeptical of.

Look for…

Stated arachidonic acid content per serving
Purified ARA oil from a quality source

Be skeptical of…

Claims of large, guaranteed muscle gains
Marketing it as anti-inflammatory (it is the opposite for many pathways)

Frequently asked questions

Do I need to supplement arachidonic acid?⌄

Most omnivores get adequate AA from diet. Vegans may have low intake. Supplementation is primarily marketed for athletic performance with modest evidence.

Is AA harmful?⌄

Dietary AA from whole foods is essential and healthy. Concerns about 'inflammatory' AA are often overstated — the relationship is complex. Excess intake (large supplements) is more questionable.

Should I avoid AA if I have inflammation?⌄

Avoiding all dietary AA is unnecessary and potentially harmful. If you have an inflammatory condition, focus on increasing omega-3 intake to balance the omega-6 to omega-3 ratio.

References by claim

muscle hypertrophy and strength in resistance-trained men

Markworth et al., 2018 — PubMed (2018) link

Mitchell et al., 2018 — PubMed (2018) link

infant brain and visual development (dietary)

Moltu et al., 2024 — PubMed (2024) link

Gunnarsdottir et al., 2025 — PubMed (2025) link

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Evidence-based·Last reviewed May 30, 2026·Evidence current as of May 30, 2026·How we grade evidence

Disclaimer: These statements have not been evaluated by the FDA. This page is educational, not a substitute for personalized medical advice. Evidence grades are AI-assisted assessments — talk to your doctor before starting any new supplement, especially if you’re pregnant, breastfeeding, on medications, or managing a chronic condition.