What food is arachidonic acid found in?

November 12, 2025 •

2 min read

Arachidonic acid (ARA) is an omega-6 fatty acid present in the human body, serving as a precursor to vital signaling molecules. The primary dietary sources of ARA are animal products. Understanding these sources is essential for dietary management.

Quick Summary

This outlines the primary dietary sources of arachidonic acid, detailing the animal-based foods that contain it and its effects on the body.

Key Points

Animal Sources are Key: Arachidonic acid is mostly found in animal-based foods, including meat, poultry, fish, and eggs.
Plant Sources are Limited: Higher plants contain little to no arachidonic acid, although some oils offer the precursor linoleic acid.
Organ Meats and Eggs are Rich: Organ meats like liver and eggs (especially the yolk) are among the richest dietary sources of arachidonic acid.
ARA is a Precursor for Eicosanoids: As a vital component of cell membranes, ARA serves as a precursor for signaling molecules called eicosanoids, some of which are pro-inflammatory.
Maintain a Healthy Omega Balance: Balancing omega-6 fatty acids (including ARA) with anti-inflammatory omega-3 fatty acids is crucial for managing overall health.
Microbial Production Exists: Fungi, such as Mortierella alpina, are used to produce ARA for dietary supplements and infant formulas.

What is Arachidonic Acid and Why Is It Important?

Arachidonic acid (ARA) is a polyunsaturated omega-6 fatty acid (C20:4, n-6) with a critical role in several physiological processes. These include cell signaling, inflammation, and blood clotting. ARA is a key component of cell membranes, particularly in the brain, muscles, and liver. Though the body can synthesize some ARA from linoleic acid, a substantial portion of ARA intake comes from food.

ARA is a precursor to eicosanoids. Some eicosanoids from ARA, like prostaglandin E2, have pro-inflammatory effects, while others have different functions. The balance between pro-inflammatory and anti-inflammatory molecules is crucial for maintaining proper health and immune function. This balance makes the management of dietary ARA, especially in relation to omega-3 fatty acids, a key topic in nutrition.

Animal-Based Sources of Arachidonic Acid

Arachidonic acid is almost exclusively found in foods of animal origin. Meat, poultry, and eggs are significant dietary contributors.

Meat and Poultry

Meat and poultry are significant sources of ARA, with concentrations varying by type and cut. Chicken, especially with skin, and red meats such as beef, pork, and lamb are notable sources. Organ meats such as liver and kidney are exceptionally rich.

Eggs and Dairy Products

Eggs, particularly the yolk, are a primary source of ARA. Full-fat dairy products also contribute to intake.

Fish and Seafood

Fish and seafood also contain arachidonic acid, including fatty fish like salmon and other seafood like eel.

Plant-Based and Microbial Sources

Higher plants generally do not contain significant amounts of ARA. Some plant oils contain linoleic acid, a precursor the body converts to ARA at a low rate. Certain microalgae and fungi produce high concentrations and are used for supplements.

ARA Content in Common Foods (Approximate mg/100g)

Arachidonic acid content varies significantly by food source. Organ meats like beef liver and brain, as well as eel, contain particularly high amounts. Chicken thigh with skin, pork ribs, and salmon fillets also provide notable ARA. Eggs are another significant source. For a detailed table of ARA content in various foods, please refer to {Link: Biocrates https://biocrates.com/arachidonic-acid-metabolite/}.

Managing Dietary ARA and the Omega Balance

Maintaining a balanced ratio of omega-6 (including ARA) to omega-3 fatty acids is considered important for health. Dietary choices can influence this balance. Limiting processed oils and focusing on a variety of food sources, including sufficient omega-3s, can help manage the omega ratio.

Conclusion

Arachidonic acid is a key omega-6 fatty acid found primarily in animal products like meat, poultry, and eggs. It plays vital roles in the body but also contributes to inflammatory responses. Balancing ARA intake with omega-3 fatty acids is important for overall health.

Visit the NIH to explore more research on arachidonic acid and its health implications.

Frequently Asked Questions

Arachidonic acid is rare in higher plants. Some plants contain linoleic acid, which is a precursor, but significant dietary ARA comes almost exclusively from animal products.

Organ meats, such as liver and brain, and some fatty fish and poultry, particularly with the skin, contain the highest concentrations of arachidonic acid.

Yes, eggs are a significant source of arachidonic acid, concentrated in the yolk. Eating eggs regularly can contribute to elevated ARA levels in the bloodstream.

Arachidonic acid is a precursor to pro-inflammatory eicosanoids, which play a role in the body's inflammatory response. Balancing ARA with anti-inflammatory omega-3 fatty acids is important.

Yes, arachidonic acid can be obtained from supplements, which are often produced through microbial fermentation, such as with the fungus Mortierella alpina.

Vegans and vegetarians rely on the body's conversion of linoleic acid (found in some plant oils) into ARA. While this synthesis is often sufficient, supplements from microbial sources are also available.

There is no formal dietary reference value for arachidonic acid for adults in many regions. However, for infants, it is considered conditionally essential and is included in infant formulas.