Pinolenic acid is a distinctive polyunsaturated fatty acid (PUFA) found naturally in pine nuts and their oil. It is specifically present in the seeds of various Pinus species, such as Siberian and Korean pine nuts. Pinolenic acid is classified as an omega-6 fatty acid, though it is not considered an essential fatty acid like some other omega-6s.
What Makes Pinolenic Acid Unique
Pinolenic acid’s unique chemical structure, particularly the arrangement of its double bonds, sets it apart. Most common polyunsaturated fatty acids, like omega-3 and omega-6, have a “methylene-interrupted” pattern, where double bonds are separated by a single methylene (-CH2-) group. Pinolenic acid, however, is formally designated as all-cis-5,9,12-18:3, with three double bonds at positions 5, 9, and 12 on its 18-carbon chain. This “non-methylene-interrupted” arrangement, especially the double bond at position 5, influences how the body processes it.
While an isomer of gamma-linolenic acid (GLA), its unique configuration means it behaves differently in biological systems. This structural difference is thought to be responsible for its specific biological activities, distinguishing it from more commonly studied fatty acids.
Pinolenic Acid’s Health Advantages
Pinolenic acid can influence appetite and satiety. Research suggests that consuming pine nut oil can stimulate the release of gut hormones that signal fullness. Specifically, it increases levels of cholecystokinin (CCK) and glucagon-like peptide-1 (GLP-1). These hormones regulate food intake and promote satiety, potentially reducing the desire to eat. Studies show that 3 grams of pine nut oil extract can significantly increase these hormones over a four-hour period, leading to a reported 29% lower “desire to eat” and 36% lower “prospective food intake” in overweight individuals compared to a placebo.
Pinolenic acid also demonstrates anti-inflammatory properties, influencing various inflammatory pathways. Studies show it can reduce the release of pro-inflammatory cytokines, such as TNF-α and IL-6, from immune cells. It also decreases levels of prostaglandin E2 (PGE2), a lipid mediator involved in inflammation. These effects suggest pinolenic acid may help manage inflammatory responses.
Pinolenic acid may also offer cardiovascular benefits, particularly concerning cholesterol levels. Research indicates it might contribute to lowering levels of low-density lipoprotein (LDL) cholesterol. This effect is thought to occur by enhancing the liver’s uptake of LDL from the bloodstream, reducing its circulating levels.
Incorporating Pinolenic Acid into Your Diet
The primary natural source of pinolenic acid is pine nuts and their oil. Siberian pine nuts (Pinus sibirica) and Korean pine nuts (Pinus koraiensis) are noted for high content, with Siberian pine nuts often containing over 20% of this fatty acid in their oil, and Korean pine nuts up to 27% of their total fatty acids. Other species like Chilgoza pine (Pinus gerardiana) and Stone pine (Pinus pinea) also contain pinolenic acid.
Pine nut oil, often cold-pressed, is a concentrated way to consume pinolenic acid. It is also available in supplement forms, including capsules. For appetite suppression, studies have used dosages around 3 grams of pine nut oil extract taken before meals. It is generally advisable to consult with a healthcare professional before starting any new supplement regimen, especially to determine appropriate dosages and ensure it aligns with individual health needs.