Is Myristic Acid a Saturated Fat?

December 12, 2025 •

3 min read

Myristic acid, also known as tetradecanoic acid, is a common saturated fatty acid with a 14-carbon chain. Found naturally in a variety of foods, including nutmeg and coconut oil, its presence often raises questions about its health effects compared to other dietary fats.

Quick Summary

This guide details the chemical structure of myristic acid, confirming it as a saturated fatty acid, and explains the differences between saturated and unsaturated fats. It also covers natural food sources of myristic acid and its notable health implications, particularly concerning cholesterol levels.

Key Points

Confirmation as a Saturated Fat: Myristic acid is a saturated fatty acid with a 14-carbon chain and only single bonds between its carbon atoms.
Distinct Chemical Structure: Unlike unsaturated fats, its straight molecular structure enables myristic acid to be solid at room temperature.
Rich Natural Sources: Key food sources include nutmeg butter (the richest), coconut oil, palm kernel oil, and various dairy fats.
Impact on Cholesterol: Studies indicate myristic acid can increase both LDL and HDL cholesterol levels, which warrants consideration for cardiovascular health.
Difference from Other Fats: Its 14-carbon chain and lack of double bonds distinguish it structurally and functionally from other common saturated and unsaturated fats, like palmitic or oleic acid.
Role in Cell Biology: Beyond diet, myristic acid plays a crucial cellular role as a 'lipid anchor' for proteins, influencing various cellular functions.

Understanding the Chemical Structure of Myristic Acid

To answer the question, "Is myristic acid a saturated fat?", it's essential to understand its chemical makeup. Myristic acid, represented by the chemical formula C14H28O2, is a tetradecanoic acid, meaning it has a carbon chain with 14 atoms. Crucially, all the carbon-to-carbon bonds within this chain are single bonds, a defining characteristic of saturated fats. This lack of double bonds allows the molecule to be fully "saturated" with hydrogen atoms, resulting in a straight, linear structure. This straight shape enables myristic acid molecules to pack tightly together, which is why substances rich in saturated fats are often solid or semi-solid at room temperature.

The Defining Differences: Saturated vs. Unsaturated Fats

Understanding the distinction between saturated and unsaturated fats is key to grasping the nature of myristic acid. The primary difference lies in the presence or absence of double bonds in the hydrocarbon chain.

Saturated Fats: As seen with myristic acid, these fatty acids have only single bonds between carbon atoms. This makes their structure straight and allows them to be packed densely, resulting in a higher melting point.
Unsaturated Fats: These contain one or more double bonds in their carbon chains. A single double bond classifies it as a monounsaturated fat, while multiple double bonds make it a polyunsaturated fat. These double bonds introduce kinks or bends in the fatty acid chain, preventing them from packing tightly together and resulting in a lower melting point, which is why they are typically liquid at room temperature.

Natural Sources of Myristic Acid

Myristic acid is not exclusively found in laboratory settings but is a naturally occurring component of many plant and animal fats.

Nutmeg Butter: This is one of the richest sources, with its fat content being up to 75% trimyristin, the triglyceride of myristic acid.
Coconut and Palm Kernel Oils: These vegetable oils contain significant amounts of myristic acid, contributing to their solid consistency at cooler temperatures.
Dairy Fats: Mammalian milk fat, including butterfat, contains a notable proportion of myristic acid.
Other Sources: It is also present in smaller quantities in various other foods, such as certain cheeses, meats, and other plant sources.

Myristic Acid and Its Health Implications

While myristic acid is structurally a saturated fat, its health effects are a subject of ongoing research. It's often associated with an increase in serum cholesterol levels, including both LDL (bad) and HDL (good) cholesterol. However, the magnitude of its effect can vary based on diet and other factors. Some studies suggest that myristic acid may have a hypercholesterolemic effect, meaning it can raise cholesterol levels, a key concern for cardiovascular health. Other research, particularly in animal models, has explored its role in inflammation and metabolic health, suggesting it can worsen conditions like insulin resistance when part of a high-fat diet.

Comparison of Myristic Acid and Other Fats


Feature	Myristic Acid (C14:0)	Palmitic Acid (C16:0)	Oleic Acid (C18:1)	Linoleic Acid (C18:2)
Classification	Saturated	Saturated	Monounsaturated	Polyunsaturated
Carbon Atoms	14	16	18	18
Chemical Bonds	All single C-C bonds	All single C-C bonds	One double bond	Two double bonds
Room Temperature Form	Solid/Waxy Solid	Solid	Liquid	Liquid
Melting Point	Approx. 54.4°C	Approx. 63.1°C	Approx. 13.4°C	Approx. -5°C
Dietary Sources	Nutmeg, Coconut Oil, Dairy	Palm Oil, Meats, Cheese	Olive Oil, Canola Oil	Safflower Oil, Sunflower Oil
Cardiovascular Impact	Increases both LDL and HDL cholesterol	Primarily increases LDL cholesterol	Generally lowers LDL cholesterol	Generally lowers LDL cholesterol

Conclusion: Myristic Acid's Role in Diet and Health

In conclusion, myristic acid is unequivocally a saturated fat. Its chemical structure, defined by a 14-carbon chain with no double bonds, places it firmly in this category. While naturally present in a variety of foods, its impact on health, particularly concerning cholesterol, merits attention. As with other fatty acids, the overall dietary context is crucial. The presence of myristic acid, especially in foods like nutmeg and coconut oil, means that consumption should be considered as part of a balanced diet, particularly for those monitoring their cholesterol levels. Research continues to clarify the specific mechanisms and health outcomes associated with myristic acid, adding layers of complexity to its role beyond its simple classification.

For additional information on fatty acids and their health impacts, a useful resource is the National Center for Biotechnology Information (NCBI) on PubMed: Myristic Acid.

Frequently Asked Questions

Myristic acid is defined as a saturated fat by its chemical structure, which contains a 14-carbon chain with only single bonds between the carbon atoms.

Common food sources include nutmeg butter, coconut oil, palm kernel oil, and dairy products like butterfat.

Yes, research indicates that myristic acid can raise both low-density lipoprotein (LDL) and high-density lipoprotein (HDL) cholesterol levels.

Unlike unsaturated fatty acids that contain one or more double bonds and have a bent shape, myristic acid's single-bond structure is straight and allows for tighter packing.

Yes, myristic acid is considered a long-chain saturated fatty acid because its carbon backbone contains 14 atoms.

With a melting point of approximately 54.4°C, myristic acid is solid at room temperature but has a lower melting point than longer-chain saturated fats like palmitic acid (C16:0).

Yes, due to its emulsifying and cleansing properties, myristic acid is widely used in cosmetics, personal care products, and industrial applications like lubricants and surfactants.