Essential body fat is the minimum amount of fat the body requires to maintain basic physical and physiological health. It is a fundamental component of the body’s structure and is necessary for normal, healthy functioning. Unlike fat that the body stores for energy, this fat is a permanent and necessary part of organs and tissues throughout the body.
The Functions of Essential Body Fat
Essential fat is an active and necessary component of many bodily structures and processes. It is integrated into the brain, the spinal cord, nerves, and the membranes that enclose cells. This type of fat provides cushioning to protect internal organs like the heart, liver, and kidneys from physical shock and injury.
This fat also plays a large part in the regulation of hormones. It is involved in the production of hormones that control fertility, metabolism, and even stress responses. For the body to absorb certain vitamins from food, fat must be present. The fat-soluble vitamins—A, D, E, and K—can only be absorbed and transported with the help of fats. This makes essential fat a component in processes ranging from immune function to bone health.
Required Amounts for Health
The amount of essential fat needed for health differs between men and women. For men, the minimum required amount is generally considered to be between 2% and 5% of total body weight.
Women require a significantly higher percentage of essential fat, typically between 10% and 13%. This difference is primarily due to the demands of the female reproductive system. Additional fat is stored in the breasts, pelvis, hips, and thighs, which is linked to childbearing functions and the regulation of female hormones like estrogen. Dropping below these minimum levels can lead to serious health consequences, including disruptions to the menstrual cycle and impaired organ function.
Distinguishing Essential Fat from Storage Fat
The human body contains two main types of fat: essential fat and storage fat. Essential fat is found deep within the body as a component of bone marrow, the central nervous system, and vital organs. The amount of essential fat remains relatively stable and does not fluctuate significantly with changes in diet or exercise.
Storage fat, also known as adipose tissue, is different in both location and purpose. It is found just beneath the skin (subcutaneous fat) and around the organs (visceral fat). The primary purpose of storage fat is to act as an energy reserve, which the body can use when it needs more fuel than is available from food. Unlike essential fat, the amount of storage fat can increase or decrease depending on energy balance.