Dietary Fat and Sports Nutrition: A Primer

Table 1. Types, composition, and sources of common dietary fatty acids and recommendations for intake.

Type and Examples of Fatty Acids	Number of Carbon Atoms	Sources of Fatty Acids	Suggested Intakes^†
Saturated
Medium-chain triacylglycerols (e.g. lauric acid: C12)	6-12	Medical nutrition formulas, dietary supplements; derived from tropical oils	â†”
Palmitic
Stearic	16	Animal fat, palm oil	â†“
	18	Animal fat, cocoa butter	â†•
Unsaturated
Monounsaturated
Oleic (cis form)	18	Olive oil, canola oil, peanut oil	â†‘
Elaidic Trans (form)	18	Some margarines, hydrogenated fats/oils (many processed foods)	â†“
Polyunsaturated
Linoleic (omega-6)*	18	Cakes, cookies, pastries, corn oil, soybean oil (~most vegetable oils)	â†•
Conjugated linoleic acid	18	Beef, lamb, dairy products, dietary supplements	â†•
Linolenic (omega-3)*	18	Walnuts, flaxseed oil, canola oil, soybean oil (some)	â†‘
Gamma-linolenic acid	18	Evening primrose, borage, and black currant plants/oils or dietary supplements, produced in body with use of other EFA’s	â†•
Eicosapentaenoic Acid (EPA; omega-3)	20	Salmon, herring, sardines, dietary supplements	â†‘
Docosahexaenoic Acid (DHA; omega-3)	22	Salmon, herring, sardines, dietary supplements	â†‘

*Signifies an essential fatty acid (EFA)† â†‘ consume more of; â†“ consumer less of; â†• debatable (1, 2, 3); â†” no need to add to diet (4).