Walnuts

Also known as: walnut

AAdequate Evidence7314 studies referenced

Latest evidence update: 2026-05-20

Bioactive Anatomy

Compound-by-compound profile of what's in this food and the evidence behind each.

Serving size

30g

10g100g300g

Primary bioactives

Omega-3 (EPA/DHA)

2.72 g

per 30g

USDA

Adequate Evidence · 1112 studies

Ellagic acid

17.7 mg

per 30g

Lit

Cautionary · 4 studies

Magnesium

47.4 mg

per 30g

USDA

Adequate Evidence · 366 studies

What the research shows

↓

Higher intake of linoleic acid (LA) is associated with a lower risk of hip fractures, with the protective effect observed at intakes of 9-16 g per day.

Meta-analysismoderate effectAdults from 9 prospective cohort studies (382,094 participants, 12,392 hip fractures)

↑

Walnut consumption significantly increased catalase (CAT) activity, a key antioxidant enzyme.

Meta-analysismoderate effectParticipants from randomized controlled trials examining walnut consumption

→

Walnut supplementation did not affect diastolic blood pressure.

Meta-analysissmall effect2155 patients across 25 RCTs with 26 intervention arms

→

Walnut supplementation did not affect systolic blood pressure.

Meta-analysissmall effect2155 patients across 25 RCTs with 26 intervention arms

↓

Walnut supplementation significantly decreased apolipoprotein B levels.

Meta-analysissmall effect2155 patients across 25 RCTs with 26 intervention arms

Page 1 of 18

Referenced studies (14)

ProtocolEngine provides general health information based on published research. This is not medical advice. Consult a healthcare professional before starting any supplement or health protocol.