Omega-7
A lesser-known fatty acid with benefits for metabolic and skin health.
Also known as: Palmitoleic Acid
Overview
Omega-7 fatty acids are a class of unsaturated fatty acids that are less well-known than omega-3 and omega-6 fatty acids. The most common omega-7 fatty acid is palmitoleic acid. Unlike omega-3 and omega-6 fatty acids, omega-7s are not essential, meaning the body can produce them. However, they are also found in some foods, and supplementation is becoming increasingly popular. Omega-7 fatty acids have been studied for their potential benefits for metabolic health, including improving insulin sensitivity and reducing inflammation. They may also have benefits for skin health, as they are a component of the skin's natural oils. Research on omega-7 fatty acids is still emerging, but they show promise as a supplement for supporting overall health.
Key Benefits
Supports Metabolic Health
Omega-7 fatty acids may help to improve insulin sensitivity and reduce inflammation, which are important for metabolic health.
Promotes Healthy Skin
They are a component of the skin's natural oils and may help to keep the skin hydrated and healthy.
May Reduce Inflammation
Omega-7 fatty acids have anti-inflammatory properties that may help to reduce chronic inflammation.
Dosage & How to Take
The optimal dose of omega-7 fatty acids is still being researched.
| Purpose | Dose | Notes |
|---|---|---|
| General health | 210 mg of palmitoleic acid per day | A common dose found in supplements. |
| Metabolic support | Up to 420 mg of palmitoleic acid per day | Higher doses have been used in some studies. |
Best Time to Take
It is best to take omega-7 supplements with meals to enhance absorption.
With or Without Food
Recommended with food.
Forms & Bioavailability
| Form | Absorption | Best For | Notes |
|---|---|---|---|
| Capsules | High | General use | Look for purified sea buckthorn oil or macadamia nut oil. |
| Oil | High | Topical use | Sea buckthorn oil can be applied directly to the skin. |
Side Effects & Safety
Common
- None reported in most studies
Rare
- Mild digestive upset
Contraindications
- None known.
Interactions
Omega-7 fatty acids are generally considered safe and well-tolerated.
Scientific Research
Palmitoleic acid (n-7) and its effects on health
A review of the literature on the health benefits of omega-7 fatty acids.
Effects of oral supplementation with omega-7 palmitoleic acid on serum lipids, C-reactive protein and insulin resistance
A study showing that omega-7 supplementation can improve several markers of metabolic health.
Food Sources
Frequently Asked Questions
Medical Disclaimer
This content is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any supplement regimen, especially if you have pre-existing health conditions or are taking medications. The statements on this page have not been evaluated by the Food and Drug Administration.