ProveIt Supplements

Independent, evidence-based supplement analysis.

✓ Not Sponsored

✓ No Paid Reviews

✓ Science-Based

Company

  • About Us
  • Our Methodology
  • Contact
  • Blog
  • Authors

Legal

  • Privacy Policy
  • Terms of Service
  • Medical Disclaimer
  • Affiliate Disclosure

Resources

  • All Categories
  • Ingredient Database
  • Browse Supplements
  • FAQ

© 2025 ProveIt Supplements. All rights reserved.

Medical Disclaimer: The information provided is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any supplement regimen.

Prove It
Browse SupplementsBlogAuthorsAboutMethodologyFAQ
Get Your Personalized Supplement StackSupplement Stack Quiz
Menu
HomeBrowse SupplementsBlogAuthorsAboutMethodologyFAQ
Back

Saturated Fat

Also known as: Saturated fatty acids (SFAs), saturated fats, palmitic acid, stearic acid, Saturated Fat

Overview

Saturated fats are a class of fatty acids characterized by single bonds between carbon atoms, resulting in a solid state at room temperature. Common sources include butter, lard, coconut oil, and palm oil. These dietary fats are often associated with high energy density and can significantly influence lipid metabolism, particularly impacting LDL cholesterol levels. Extensive research has focused on saturated fats due to their implications for cardiovascular health, with findings demonstrating that high saturated fat intake may elevate cardiovascular risk. The quality of available research varies, but systematic reviews and meta-analyses provide strong support for guidelines advocating moderation in saturated fat consumption for better health outcomes.

Benefits

Reducing saturated fat intake has been consistently linked with a decrease in cardiovascular events. A systematic review indicated that lowering saturated fat intake for at least two years might lower combined cardiovascular events by 21% (RR 0.79, 95% CI 0.66 to 0.93). Further, replacing saturated fats with healthier unsaturated fats—both monounsaturated and polyunsaturated—has been associated with additional cardiovascular benefits. Greater positive outcomes are typically seen in adults, especially those at higher baseline risk for cardiovascular diseases. Importantly, these benefits generally manifest after a sustained reduction in saturated fat intake over time.

How it works

Saturated fats increase LDL cholesterol levels, which are closely associated with cardiovascular risk. The mechanism primarily involves alterations in lipid metabolism, leading to higher concentrations of LDL in the bloodstream. Replacing saturated fats with unsaturated fats can lower LDL cholesterol levels, mitigating associated cardiovascular risks. This biochemical interaction primarily involves LDL receptors and pathways related to lipid metabolism, underscoring the importance of dietary choices in managing heart health.

Side effects

Saturated fats, when consumed in moderation as part of a balanced diet, are generally associated with few adverse effects. However, excessive intake may lead to weight gain and increased cardiovascular risk, especially in individuals with pre-existing conditions. While no common side effects (>5%) are reported, a potential for weight gain exists if saturated fats are consumed in excess. Rare side effects (<1%) have not been documented. Caution is advised for individuals taking cholesterol-lowering medications, as saturated fats may affect lipid profiles in such cases. Those with high cardiovascular risk should particularly limit their intake of saturated fats.

Dosage

The American Heart Association recommends limiting saturated fat intake to less than 5-6% of total daily calories. Rather than focusing on an optimal dosage, the emphasis should be on reducing intake where possible, particularly from solid fats like butter and lard. Although no maximum limit is defined, health guidelines suggest that high intake should be discouraged to minimize cardiovascular risks. Consistent dietary patterns and the forms of fats consumed greatly influence absorption, which is generally high. No specific cofactors are required for the metabolism of saturated fats.

FAQs

How can I effectively reduce saturated fat intake?

Replace saturated fats with unsaturated fats in cooking, and choose leaner meats or plant-based proteins.

Is high intake of saturated fats safe?

High intake is associated with increased cardiovascular risk, particularly for those with existing health conditions.

What results can I expect from reducing saturated fat?

Over time, reducing saturated fat intake may lower cardiovascular risk and improve overall heart health.

Are all saturated fats harmful?

Not all are equally harmful; context matters, especially regarding what fats replace them in the diet.

Research Sources

  • https://www.frontiersin.org/journals/public-health/articles/10.3389/fpubh.2024.1396576/full – This umbrella review consolidates data from 125 RCTs, showing that reducing saturated fat intake is likely to reduce cardiovascular events based on moderate to high-quality evidence.
  • https://pubmed.ncbi.nlm.nih.gov/32428300/ – A systematic review and meta-analysis of 15 RCTs, revealing that reducing saturated fat intake leads to a 21% reduction in combined cardiovascular events over an intervention period of at least 24 months.
  • https://pubmed.ncbi.nlm.nih.gov/29174025/ – This systematic review investigates various cohort studies and meta-analyses, finding that substituting saturated fats with polyunsaturated or monounsaturated fats may effectively lower cardiovascular risk.
  • https://pubmed.ncbi.nlm.nih.gov/25764080/ – Research indicates long-term effects of replacing saturated fats reveal mixed results, necessitating more robust observational studies to clarify relationships with cardiovascular health.
  • https://academic.oup.com/nutritionreviews/article-abstract/78/6/474/5678770?redirectedFrom=fulltext – This review discusses the impact of dietary fats on health outcomes, focusing on the implications of saturated fat consumption and its relationship with cardiovascular diseases.

Supplements Containing Saturated Fat

LBA PRO Chocolate Syrup by All American EFX
58

LBA PRO Chocolate Syrup

All American EFX

Score: 58/100
LBA PRO Vanilla Glaze by All American EFX
53

LBA PRO Vanilla Glaze

All American EFX

Score: 53/100
Ubiquinol CoQH 100 mg by Source Naturals
83

Ubiquinol CoQH 100 mg

Source Naturals

Score: 83/100
N'Gage Glacier Punch by Axis Labs
83

N'Gage Glacier Punch

Axis Labs

Score: 83/100
Fresh Catch Cod Liver Oil Lemondade Flavor by Barlean's Organic Oils
83

Fresh Catch Cod Liver Oil Lemondade Flavor

Barlean's Organic Oils

Score: 83/100
Fresh Catch Fish Oil Orange Flavor by Barlean's Organic Oils
85

Fresh Catch Fish Oil Orange Flavor

Barlean's Organic Oils

Score: 85/100
Flax Oil 12 oz. by Barlean's Organic Oils
83

Flax Oil 12 oz.

Barlean's Organic Oils

Score: 83/100

Recommended Articles

Boost Mitochondrial Health: Top Ingredients

Boost Mitochondrial Health: Top Ingredients

Natural supplements and specific nutrients can significantly support mitochondrial health, enhancing energy levels and metabolic regulation.

Heart-Healthy Ingredients for Cardiovascular Well-being

Heart-Healthy Ingredients for Cardiovascular Well-being

Omega-3 fatty acids, dietary fibers, and a nutrient-dense diet are crucial for cardiovascular health, as supported by recent studies.

Top Ingredients for Liver Health: What You Need to Know

Top Ingredients for Liver Health: What You Need to Know

Key ingredients that support liver health include silymarin from milk thistle, omega-3 fatty acids, and various antioxidants, offering protection and improved liver function.

Natural Ingredients for Healthy Cholesterol Levels

Natural Ingredients for Healthy Cholesterol Levels

Natural ingredients such as polyphenols and omega-3 fatty acids are effective in managing cholesterol levels.