Dietary fats and the immune system are closely connected. The fats we eat do much more than provide energy: they also become part of our cell membranes and participate in the chemical signals that allow cells to communicate and respond to their environment.
This role is especially important for the immune system because membrane composition can influence how immune cells function and how they respond to stress.
For several years, research has shown that different types of fatty acids can modify membrane composition, cell communication, and certain inflammatory responses. More recently, researchers have identified another important connection: the fats available to immune cells may influence their resistance to a specific type of cellular damage called ferroptosis.
What is ferroptosis?
Ferroptosis is a regulated form of cell death associated with excessive oxidation of lipids within cell membranes.
Unlike other forms of cell death, it is closely linked to iron metabolism, oxidative stress, and the types of fatty acids that make up cell membranes.
This relationship between lipids, oxidation, and cellular function is now being studied in several areas of research, including immunology.
Why is ferroptosis important for the immune system?
Immune cells, including T cells, need to remain functional in order to coordinate immune responses effectively.
In 2026, a study published in Nature showed, in an animal model, that the composition of dietary fats could influence the sensitivity of T cells to ferroptosis.
Changes in the intake of polyunsaturated and monounsaturated fatty acids altered the lipid composition of T cells as well as their ability to resist oxidative damage.
The researchers also studied several groups of healthy individuals and observed associations between certain blood lipid profiles and the resistance of human T cells to ferroptosis.
These findings do not mean that a specific food or oil directly causes the destruction of immune cells. Much of the experimental work was conducted in animals, and researchers still need to determine how these mechanisms apply to human nutrition.
What these findings suggest most clearly is that the type and balance of fats available to our cells can influence how they function.
Dietary fats and immune system function: the role of cell membranes
The relationship between dietary fats and the immune system can be explained in part by the role fatty acids play in the structure of cell membranes.
Fatty acids are fundamental components of our cells.
The types of fatty acids incorporated into cell membranes can influence their structure and fluidity, as well as the function of receptors and signalling systems that allow immune cells to communicate.
Some fatty acids can also act as precursors to biologically active compounds involved in several aspects of immune function, including inflammatory signalling.
This does not mean that all polyunsaturated fats should be avoided.
Linoleic acid, an omega-6 fatty acid, and alpha-linolenic acid, an omega-3 fatty acid, are both essential fatty acids. The body cannot produce them on its own and therefore must obtain them from food.
Current science encourages us to move beyond simply labelling fats as “good” or “bad” and instead focus on quality, variety, and overall balance.
5 ways to make better choices about dietary fats
1. Prioritize whole and minimally processed foods
Rather than focusing all our attention on one specific oil or type of fat, it is more useful to begin with the overall quality of the diet.
Vegetables, fruits, whole grains, nuts, seeds, legumes, fish, and a variety of protein sources provide a wide range of nutrients.
Reducing the intake of highly processed and frequently fried foods can also help improve overall dietary quality.
2. Vary your sources of dietary fat
Each food provides a different combination of fatty acids and nutrients.
Extra virgin olive oil, avocado, nuts, seeds, and fish can all have a place in a varied diet.
There is no need to aim for perfection. A diverse diet based on whole foods naturally provides a mixture of saturated, monounsaturated, and polyunsaturated fats.
3. Make room for omega-3 fatty acids
When examining the relationship between dietary fats and the immune system, the omega-3 fatty acids EPA and DHA are of particular interest because they are incorporated into cell membranes and participate in mechanisms involved in inflammatory regulation.
Long-chain omega-3 fatty acids, especially EPA and DHA, are found mainly in fatty fish and certain marine sources and have been widely studied for their role in cell membrane structure and inflammatory processes.
Omega-3 fatty acids can become incorporated into cell membranes and influence their properties as well as the production of molecules involved in inflammatory responses.
Salmon, sardines, mackerel, herring, and trout are among the main dietary sources of EPA and DHA.
For people who eat little or no fish, an omega-3 supplement may sometimes be considered depending on individual needs. Syner G offers BalanceOil+ 300 ml as well as BalanceOil+ Premium 300 ml.
Supplements do not replace a varied diet. If you take medication, are pregnant or breastfeeding, or have a particular health condition, ask a qualified health professional for advice before using a supplement.
4. Aim for balance rather than extremes
In nutrition, it is rarely necessary to completely eliminate a nutrient simply because it participates in a complex biological process.
Polyunsaturated fats are more sensitive to oxidation because of their chemical structure, but this family also includes essential fatty acids that the body needs.
Saturated fats, monounsaturated fats, omega-6s, and omega-3s all exist within a much broader context that also includes the amounts consumed, food quality, and overall lifestyle.
Rather than fearing one particular type of fat, focus on a varied diet in which whole and minimally processed foods play a major role.
5. Support your immune system as a whole
Immune health obviously does not depend on dietary fats alone.
Adequate protein intake provides the amino acids needed to maintain tissues. Fruits and vegetables supply vitamins, minerals, and plant compounds, while nutritious carbohydrate sources provide energy for normal body function.
Sleep, appropriate physical activity, stress management, and a varied diet also contribute to general health and normal immune function.
To explore this topic further, read our article on good habits and immune health and browse our immune health products.
Key takeaways
Research on dietary fats and the immune system shows a complex relationship that cannot be reduced to simply dividing fats into “good” and “bad” categories.
Fatty acids actively participate in cell biology. They form part of cell membranes, influence communication between cells, and may also affect how certain immune cells respond to oxidative damage.
Research on T cells and ferroptosis is still evolving, especially when it comes to applying these findings directly to human nutrition.
At this time, a varied, nutrient-rich diet made primarily from whole or minimally processed foods remains a reasonable approach to supporting general health and normal immune function.
Naturopath’s recommendations
Depending on individual needs, Colombe Gauvin, N.D., may also recommend different approaches to support immune health.
To determine which products may be appropriate for your situation, it is best to seek advice based on your individual needs.
Be well!
Colombe Gauvin, N.D.
Scientific references
Wang N., Chen Z., Yao Y., et al. Lipid metabolism drives dietary effects on T cell ferroptosis and immunity. Nature, 2026.
View the study in Nature
Song J., Wu Q., Green D.R., et al. Ferroptosis in T cells: mechanisms, biology and translational opportunities. Nature Reviews Immunology, 2026.
View the study in Nature Reviews Immunology
Radzikowska U., Rinaldi A.O., Çelebi Sözener Z., et al. The influence of dietary fatty acids on immune responses. Nutrients, 2019.
View the study in Nutrients
Gutiérrez S., Svahn S.L., Johansson M.E. Effects of omega-3 fatty acids on immune cells. International Journal of Molecular Sciences, 2019.
View the study
