C15 Fats: What No One is Telling You [7 Studies Later]

Physionic

Sep 18, 2024

Episode description

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REFERENCES
[Study 334] Venn-Watson S, Schork NJ. Pentadecanoic Acid (C15:0), an Essential Fatty Acid, Shares Clinically Relevant Cell-Based Activities with Leading Longevity-Enhancing Compounds. Nutrients. 2023;15(21):4607. Published 2023 Oct 30. doi:10.3390/nu15214607

[Study 335] Venn-Watson SK, Butterworth CN. Broader and safer clinically-relevant activities of pentadecanoic acid compared to omega-3: Evaluation of an emerging essential fatty acid across twelve primary human cell-based disease systems. PLoS One. 2022;17(5):e0268778. Published 2022 May 26. doi:10.1371/journal.pone.0268778

[Study 336] Robinson MK, Lee E, Ugalde-Nicalo PA, et al. Pentadecanoic Acid Supplementation in Young Adults with Overweight and Obesity: A Randomized Controlled Trial. J Nutr. Published online July 26, 2024. doi:10.1016/j.tjnut.2024.07.030

[Study 337] Jenkins B, West JA, Koulman A. A review of odd-chain fatty acid metabolism and the role of pentadecanoic Acid (c15:0) and heptadecanoic Acid (c17:0) in health and disease. Molecules. 2015;20(2):2425-2444. Published 2015 Jan 30. doi:10.3390/molecules20022425

[Study 338] Venn-Watson S, Lumpkin R, Dennis EA. Efficacy of dietary odd-chain saturated fatty acid pentadecanoic acid parallels broad associated health benefits in humans: could it be essential?. Sci Rep. 2020;10(1):8161. Published 2020 May 18. doi:10.1038/s41598-020-64960-y

[Study 339] Jenkins B, Aoun M, Feillet-Coudray C, Coudray C, Ronis M, Koulman A. The Dietary Total-Fat Content Affects the In Vivo Circulating C15:0 and C17:0 Fatty Acid Levels Independently. Nutrients. 2018;10(11):1646. Published 2018 Nov 3. doi:10.3390/nu10111646

[Study 340] Santaren ID, Watkins SM, Liese AD, et al. Serum pentadecanoic acid (15:0), a short-term marker of dairy food intake, is inversely associated with incident type 2 diabetes and its underlying disorders. Am J Clin Nutr. 2014;100(6):1532-1540. doi:10.3945/ajcn.114.092544

[Study 341] Chooi YC, Zhang QA, Magkos F, et al. Effect of an Asian-adapted Mediterranean diet and pentadecanoic acid on fatty liver disease: the TANGO randomized controlled trial. Am J Clin Nutr. 2024;119(3):788-799. doi:10.1016/j.ajcnut.2023.11.013

********CRITIQUES, RULES, AND NOTES********

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Mindsip insights from this episode:

Utilize C15 to enhance liver health

In one human study, participants who effectively absorbed C15 showed reductions in specific liver enzymes, indicating a likely improvement in liver health.

#C15

#liver

Differentiate C15 saturated fat from harmful varieties

Unlike other saturated fats, C15 is an odd-chain saturated fat that is not associated with negative outcomes like diabetes and heart disease.

#C15

#saturated-fat

Avoid C15 supplements; Mediterranean diet suffices for fatty liver

In a study on people with fatty liver disease, adding C15 supplements to a Mediterranean diet provided no additional benefits compared to the diet alone.

#C15

#fatty-liver

Recognize C15's limited impact on mitochondrial stress reduction

While cell studies show C15 can reduce mitochondrial stress (ROS), the effect is a relatively small 12-15% reduction, which is not a mind-blowing result.

#C15

#mitochondria

Question validity of C15 research due to lack of vehicle control

Many of the cell studies supporting C15 failed to use a proper 'vehicle control,' a standard scientific method that casts doubt on the validity of the findings.

#C15

#research

Critique C15 and rapamycin comparisons based on weak data

Comparisons showing C15 has similar effects to anti-aging drugs like rapamycin are based on weak data that only shows the direction of change without any actual values.