About Arachidonic Acid (ARA)
Arachidonic acid (20:4 n-6) is a long-chain omega-6 that is a precursor to inflammatory eicosanoids and a structural membrane fat; it is conditionally essential and added to infant formula. As a sports supplement, a couple of small short RCTs report minor gains in lean mass or peak power with resistance training, but samples are tiny and independent replication is lacking. Given its pro-inflammatory eicosanoid role, chronic high-dose supplementation warrants caution. Grades low: infant-nutrition essentiality does not transfer to an efficacy claim in healthy adults, and the sports data are weak.
What Arachidonic Acid (ARA) supports
- Small resistance-training trials suggest minor gains in lean mass or power, from limited, unreplicated studies
How much Arachidonic Acid (ARA) to take
The RDA prevents deficiency. The effective range is what clinical trials used to actually move the outcome.
Effective
1000–1500
mg
Small resistance-training RCTs used 1,000-1,500 mg/day for 6-8 weeks. Study-derived, not an established therapeutic dose.
Clinical evidence
Limited clinical evidence. Conditionally essential (infant formula); sports-performance RCTs are small and weak.
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