Fatty Acid

Monounsaturated Fat

Also known as: MUFA, monounsaturated fatty acids

Evidence

A macronutrient with a single double bond in the carbon chain, commonly associated with cardiovascular health through dietary patterns like the Mediterranean diet. Naturally present in olive oil and some fish oils alongside polyunsaturated fats.

Last reviewed June 2026 · Evidence graded from peer-reviewed research, not editorial opinion. Educational only — not medical advice.

Find the best Monounsaturated Fat supplements — free

See Monounsaturated Fat products scored on dose & form, then track your intake in the app.

Open app →

Primary uses

cardiovascular health
cholesterol management
anti-inflammatory support
energy metabolism

How it works

favorable lipid profile modification
reduction of LDL oxidation
endothelial function improvement
reduced inflammatory markers

Dosage

Typical range: 15-20% of total daily calories (approximately 15-30 grams for 2000 calorie diet)
Timing: distributed throughout meals
With food: consumed as part of normal dietary fat
Duration: ongoing dietary intake recommended for sustained benefit
Special populations: beneficial for all populations; particularly emphasized in Mediterranean and DASH diet recommendations

Forms

fish oil· 70/100
olive oil· 70/100
avocado oil· 70/100
nut oils· 70/100

Safety

Evidence notes

Strong epidemiological and RCT evidence from Mediterranean diet studies demonstrates cardiovascular protective effects. Consistent benefits on lipid profiles and endothelial function.

Grade A: Multiple well-designed human trials support the main claims.

Related in Fatty Acid

Check a full stack

Formulate's free interaction checker lets you paste in any combination of supplements and medications at once — every pairing flags severity, timing, and cited evidence.

Open the checker

Where does Monounsaturated Fat fit in your stack?

Answer two questions and get a stack graded on research — every ingredient scored on the evidence behind it, not the marketing.

Build my stack

2 questions · free · no account needed to start

Also on iPhone — get the free app

📬 Get new guides in your inbox

Evidence-based supplement guides, no spam

We send a short digest when new guides drop — nothing else. No affiliate pushes, no sponsored content, unsubscribe anytime.

Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider. Individual needs and risks vary — consult a professional before starting, stopping, or combining supplements, especially if you are pregnant or nursing, taking medication, or managing a health condition.