Does Myristic Acid Raise Cholesterol? Understanding the Science

December 11, 2025 •

4 min read

Scientific research has established that not all saturated fatty acids affect cholesterol levels equally, and studies show that myristic acid, in particular, does raise cholesterol. This article explores the specific impact of myristic acid on blood lipids and how it compares to other saturated fats.

Quick Summary

This guide details the cholesterol-raising effects of myristic acid, explaining its impact on LDL and HDL levels and discussing major food sources. It provides a comparative analysis of different saturated fats and offers actionable advice for managing dietary intake to support heart health.

Key Points

Myristic Acid and Cholesterol: Studies show that myristic acid raises total and LDL ("bad") cholesterol levels more potently than most other saturated fatty acids, including palmitic acid.
Sources to Monitor: High levels of myristic acid are found in nutmeg butter, butterfat, and tropical oils such as coconut and palm kernel oil.
Effect on LDL and HDL: While myristic acid increases LDL cholesterol, it can also raise HDL cholesterol, though the overall effect on the lipid profile is considered negative.
Mechanism of Action: The increase in LDL is primarily due to increased production rather than reduced clearance of cholesterol from the bloodstream.
Dietary Recommendations: For better heart health, it is advisable to reduce intake of myristic acid-rich foods and substitute them with fats high in unsaturated fatty acids, such as olive oil.
Saturated Fat Comparison: Not all saturated fats are equal; stearic acid, for example, has a neutral effect on cholesterol, unlike myristic and palmitic acids.

What is Myristic Acid?

Myristic acid is a saturated fatty acid with a 14-carbon backbone (C14:0) found in various plant and animal fats. It is a component of many commonly consumed foods, including butterfat and tropical oils like coconut oil and palm kernel oil. While all saturated fats have been scrutinized for their effect on heart health, research shows that their impact on cholesterol and overall cardiovascular risk varies depending on the specific fatty acid. Myristic acid has attracted attention for its particularly potent effect on blood lipid levels.

The Impact of Myristic Acid on Cholesterol

Studies indicate that myristic acid consumption can increase total and LDL ("bad") cholesterol more significantly than some other fats or carbohydrates. This effect is linked to metabolic processes in the liver, with research suggesting that myristic acid may stimulate LDL cholesterol production. Some studies also observe an increase in HDL ("good") cholesterol, although the overall effect on the lipid profile is often considered unfavorable due to the more significant rise in LDL.

How Myristic Acid Affects Your Lipid Profile

Increases LDL Cholesterol: Myristic acid is particularly effective at raising LDL-C, potentially more so than palmitic acid, a common saturated fat. Elevated LDL cholesterol is a known risk factor for cardiovascular disease.
Raises HDL Cholesterol: While an increase in HDL-C has been noted in some studies, this doesn't typically offset the negative impact of increased LDL-C. The balance between total cholesterol and HDL cholesterol is an important health indicator, which myristic acid can negatively affect.
Promotes Apolipoprotein B and Apolipoprotein A-I: The rise in LDL-C is often accompanied by an increase in apolipoprotein B, a key protein in LDL. Apolipoprotein A-I, found in HDL, may also increase. The ratio of these apolipoproteins is another measure of heart disease risk that myristic acid can impact unfavorably.

Myristic Acid vs. Other Saturated Fatty Acids

The effect of saturated fats on cholesterol is not uniform; the length of the fatty acid chain plays a role in its metabolic impact.

Comparison of Common Saturated Fatty Acids


Fatty Acid	Chain Length	Primary Food Sources	Impact on LDL Cholesterol	Impact on HDL Cholesterol	Overall Cholesterolemic Effect
Myristic Acid	C14:0 (Long Chain)	Nutmeg butter, butterfat, coconut oil, palm kernel oil	Significant increase	Some increase	Most potent increase among common saturated fats
Lauric Acid	C12:0 (Medium Chain)	Coconut oil, palm kernel oil	Significant increase	Greater increase	High increase in both LDL and HDL; effect on total cholesterol can be complex
Palmitic Acid	C16:0 (Long Chain)	Palm oil, meat, dairy	Moderate increase	Neutral effect or slight increase	Less potent than myristic, but still raises LDL
Stearic Acid	C18:0 (Long Chain)	Animal fat (e.g., beef), cocoa butter	Neutral effect	Neutral effect	Generally considered to have a minimal impact on cholesterol

Dietary Sources of Myristic Acid

Myristic acid is present in various foods, but some sources are particularly rich in this fatty acid. Limiting intake from these foods can be beneficial for managing cholesterol.

Nutmeg and Nutmeg Butter: Nutmeg butter can contain a high percentage of myristic acid.
Butterfat and Dairy Products: Butter is a notable source, and it's also found in other dairy items.
Coconut Oil and Palm Kernel Oil: These tropical oils contain significant amounts of myristic acid, in addition to other saturated fats like lauric acid.

How to Manage Your Intake

Given myristic acid's impact on cholesterol, particularly LDL, reducing its intake is a reasonable strategy for supporting heart health. Replacing fats high in myristic acid with those rich in unsaturated fats is recommended.

Practical Recommendations

Substitute with healthier fats: Use oils high in unsaturated fats, such as olive oil, instead of those rich in myristic acid like butter or coconut oil.
Limit high-fat dairy: Reduce consumption of full-fat dairy, especially butter and certain cheeses.
Choose leaner meats: Trimming fat from meat helps reduce intake of various saturated fats.
Incorporate plant-based proteins: Opting for plant-based proteins can be a heart-healthy alternative to some animal products.

Conclusion

Research indicates that myristic acid significantly increases total and LDL cholesterol, positioning it as one of the more potent saturated fats in terms of its effect on blood lipids. While it may also raise HDL, the overall impact on the lipid profile is generally considered detrimental to cardiovascular health. By identifying and moderating the consumption of foods high in myristic acid, such as butterfat and tropical oils, individuals can make informed dietary choices to help manage cholesterol levels and support long-term heart health. Substituting these fats with healthier unsaturated options is a key strategy for reducing risk.

Authoritative Source

For comprehensive information on dietary fats and cardiovascular health, consult The Nutrition Source at the Harvard T.H. Chan School of Public Health: https://nutritionsource.hsph.harvard.edu/what-should-you-eat/fats-and-cholesterol/

Frequently Asked Questions

The most concentrated source is nutmeg butter, but myristic acid is also found in significant amounts in butterfat, coconut oil, and palm kernel oil.

Yes, research indicates that myristic acid can increase both LDL ("bad") and HDL ("good") cholesterol, but the rise in LDL is often more pronounced and raises overall cardiovascular risk.

Compared to other saturated fats like palmitic and stearic acid, myristic acid is considered one of the most potent at raising cholesterol levels. Stearic acid, in contrast, has a relatively neutral effect.

You can reduce intake by using alternative cooking oils like olive oil instead of coconut oil or butter, and by limiting consumption of high-fat dairy products.

Studies suggest that myristic acid primarily increases LDL cholesterol by stimulating its production in the liver, rather than affecting its breakdown or clearance from the body.

Myristic acid is an important component of some cellular processes, and is part of a normal diet, but its role in health is complex. Given its strong cholesterol-raising effect, excess intake is generally considered unfavorable for cardiovascular health.

Dietary guidelines often focus on reducing total saturated fat intake, but specifically limiting fats rich in myristic and palmitic acid is a more targeted approach for managing cholesterol and cardiovascular risk.