Avocado
16 benefits mapped to clinical evidence across supplements.
Dose per serving from research
17 study groups in 15 studies say how much Avocado participants took a day.
These are the doses the studies gave. They are not a recommendation.
Most common: 100 g to 250 g, 65% of 17 study groups.
| Daily dose | Study groups |
|---|---|
| 250 mg to 500 mg | 2 |
| 500 mg to 1 g | 1 |
| 1 g to 2.5 g | 0 |
| 2.5 g to 5 g | 0 |
| 5 g to 10 g | 1 |
| 10 g to 25 g | 0 |
| 25 g to 50 g | 0 |
| 50 g to 100 g | 2 |
| 100 g to 250 g | 11 |
Benefit Evidence
Vascular/inflammation: −29%
Carotenoid/vitamin uptake: +15×
Oxidative/antioxidant shift
Vascular/inflammation: −29%
Carotenoid/vitamin uptake: +15×
Oxidative/antioxidant shift
Research sources
Nutrition source (7)
- Effect of a moderate fat diet with and without avocados on lipoprotein particle number, size and subclasses in overweight and obese adults: a randomized, controlled trial
PubMed ID: 25567051
One‑avocado/day diet produced favorable lipid effects beyond MUFA‑matched control, supporting benefits of avocado as a healthy‑fat food.
- Substitution of high monounsaturated fatty acid avocado for mixed dietary fats during an energy-restricted diet: effects on weight loss, serum lipids, fibrinogen, and vascular function
PubMed ID: 15661480
RCT showed daily avocado increased plasma oleic acid percentage — direct evidence of delivering healthy monounsaturated fats.
- Effect of daily avocado consumption for 6 mo compared with habitual diet on red blood cell fatty acid profiles and association with cardiometabolic risk factors in individuals with abdominal obesity: a randomized trial
PubMed ID: 39128497
Daily avocado modestly altered RBC MUFA composition and appeared to blunt some unfavorable FA–cardiometabolic associations (large randomized trial ancillary analysis).
- Effects of Increasing Total Fruit Intake With Avocado and Mango on Endothelial Function and Cardiometabolic Risk Factors in Adults With Prediabetes
PubMed ID: 41698896
Daily avocado (with mango) in a feeding study produced vascular benefits; supports the health role of avocado's fat profile.
- Effects of replacing solid fats and added sugars with avocado in adults with elevated cardiometabolic risk: a randomized, double-blind, controlled feeding, crossover trial
PubMed ID: 41397527
Feeding trial replacing solid fats/added sugars with one avocado/day produced favorable lipid changes, supporting the role of avocado as a healthy-fat source.
- Adherence and Body Weight with Daily Avocado Consumption Among Latina Women of the Habitual Diet and Avocado Trial (HAT)
PubMed ID: 39861497
Daily avocado provision increased intake substantially and improved diet quality, demonstrating uptake of avocado (healthy-fat) consumption.
- A Moderate-Fat Diet with One Avocado per Day Increases Plasma Antioxidants and Decreases the Oxidation of Small, Dense LDL in Adults with Overweight and Obesity: A Randomized Controlled Trial
PubMed ID: 31616932
Avocado intake altered lipoprotein-related oxidative markers (oxLDL, CETP) and is a source of monounsaturated fat.
Joint comfort (6)
- Joint Dysfunctionality Alleviation along with Systemic Inflammation Reduction Following Arthrocen Treatment in Patients with Knee Osteoarthritis: A Randomized Double-Blind Placebo-Controlled Clinical Trial
PubMed ID: 35208555
Arthrocen (avocado/soy extract) lowered inflammatory cytokines and was associated with improved pain/QoL measures in knee OA.
- Efficacy and safety of avocado/soybean unsaponifiables in the treatment of symptomatic osteoarthritis of the knee and hip. A prospective, multicenter, three-month, randomized, double-blind, placebo-controlled trial
PubMed ID: 9476272
Large RCT: avocado/soybean unsaponifiables (ASU) reduced NSAID reintake and improved function vs placebo in hip/knee OA.
- Symptomatic efficacy of avocado/soybean unsaponifiables in the treatment of osteoarthritis of the knee and hip: a prospective, randomized, double-blind, placebo-controlled, multicenter clinical trial with a six-month treatment period and a two-month followup demonstrating a persistent effect
PubMed ID: 9433873
Well‑powered 6‑month RCT: ASU improved function, pain and reduced NSAID use vs placebo.
- Efficacy and safety of piascledine 300 versus chondroitin sulfate in a 6 months treatment plus 2 months observation in patients with osteoarthritis of the knee
PubMed ID: 20179981
Large non‑inferiority RCT found ASU as effective and safe as chondroitin sulfate for reducing OA symptoms over 6 months.
- Randomised, controlled trial of avocado-soybean unsaponifiable (Piascledine) effect on structure modification in hip osteoarthritis: the ERADIAS study
PubMed ID: 23345601
3‑year RCT of ASU reduced proportion of radiographic progressors (JSN) modestly, suggesting potential structural benefit.
- Avocado/soy unsaponifiables can redress the balance between serum antioxidant and oxidant levels in patients with osteoarthritis: a double-blind, randomized, placebo-controlled, cross-over study
PubMed ID: 33794080
ASU (avocado/soy) reduced oxidative-stress biomarker (MDA) and raised antioxidants in osteoarthritis patients (small study).
Metabolism (7)
- Avocado Consumption, Abdominal Adiposity, and Oral Glucose Tolerance Among Persons with Overweight and Obesity
PubMed ID: 34191028
One-avocado/day modestly improved visceral-to-subcutaneous fat ratio in women (improved abdominal fat distribution), though insulin sensitivity unchanged.
- Effect of a moderate fat diet with and without avocados on lipoprotein particle number, size and subclasses in overweight and obese adults: a randomized, controlled trial
PubMed ID: 25567051
One‑avocado/day diet improved LDL‑C and atherogenic particle measures — beneficial metabolic lipid profile changes.
- Avocado Fruit on Postprandial Markers of Cardio-Metabolic Risk: A Randomized Controlled Dose Response Trial in Overweight and Obese Men and Women
PubMed ID: 30213052
Replacing breakfast carbs with avocado substantially reduced postprandial glucose and insulin peaks and improved endothelial function in at‑risk adults.
- Using the Avocado to Test the Satiety Effects of a Fat-Fiber Combination in Place of Carbohydrate Energy in a Breakfast Meal in Overweight and Obese Men and Women: A Randomized Clinical Trial
PubMed ID: 31035472
Replacing carbohydrate with avocado at breakfast increased satiety/PYY and lowered insulin iAUC over 6 h in overweight/obese adults (crossover RCT).
- Alternative Foods in Cardio-Healthy Dietary Models That Improve Postprandial Lipemia and Insulinemia in Obese People
PubMed ID: 34209561
FAWGT diet (includes avocado) reduced postprandial triglycerides/VLDL and improved HOMA-IR after 8 weeks—clear metabolic benefits in obese adults.
- Avocado Consumption for 12 Weeks and Cardiometabolic Risk Factors: A Randomized Controlled Trial in Adults with Overweight or Obesity and Insulin Resistance
PubMed ID: 35700149
12-week trial in insulin-resistant adults showed modest lowering of hsCRP and trend toward reduced HbA1c—some metabolic signal.
- Effects of replacing solid fats and added sugars with avocado in adults with elevated cardiometabolic risk: a randomized, double-blind, controlled feeding, crossover trial
PubMed ID: 41397527
Significant reductions in triglycerides and VLDL indicate improved atherogenic lipid metabolism when replacing certain fats/sugars with avocado.
Inflammation (6)
- Symptomatic efficacy of avocado/soybean unsaponifiables in the treatment of osteoarthritis of the knee and hip: a prospective, randomized, double-blind, placebo-controlled, multicenter clinical trial with a six-month treatment period and a two-month followup demonstrating a persistent effect
PubMed ID: 9433873
ASU improved OA symptoms and reduced NSAID use — consistent with clinically relevant anti‑inflammatory/symptom relief.
- Alternative Foods in Cardio-Healthy Dietary Models That Improve Postprandial Lipemia and Insulinemia in Obese People
PubMed ID: 34209561
FAWGT diet including avocado reduced postprandial inflammatory and oxidative-stress markers compared with usual diet.
- Avocado Consumption for 12 Weeks and Cardiometabolic Risk Factors: A Randomized Controlled Trial in Adults with Overweight or Obesity and Insulin Resistance
PubMed ID: 35700149
One-avocado/day modestly lowered hsCRP in insulin-resistant adults—evidence of systemic anti-inflammatory effect.
- Joint Dysfunctionality Alleviation along with Systemic Inflammation Reduction Following Arthrocen Treatment in Patients with Knee Osteoarthritis: A Randomized Double-Blind Placebo-Controlled Clinical Trial
PubMed ID: 35208555
Arthrocen (avocado/soy extract) decreased pro-inflammatory cytokines and increased anti-inflammatory cytokines in knee OA patients.
- Effect of 8-Week Consumption of a Dietary Pattern Based on Fruit, Avocado, Whole Grains, and Trout on Postprandial Inflammatory and Oxidative Stress Gene Expression in Obese People
PubMed ID: 36678177
Diet with avocado reduced postprandial expression of inflammatory genes (NFKB1, IL6, IL1β) in obese adults (randomized crossover).
- Efficacy and safety of avocado/soybean unsaponifiables in the treatment of symptomatic osteoarthritis of the knee and hip. A prospective, multicenter, three-month, randomized, double-blind, placebo-controlled trial
PubMed ID: 9476272
ASU reduced NSAID reintake and improved function vs placebo, reflecting anti‑inflammatory/symptomatic benefit.
Heart health (6)
- Effect of a moderate fat diet with and without avocados on lipoprotein particle number, size and subclasses in overweight and obese adults: a randomized, controlled trial
PubMed ID: 25567051
Controlled feeding RCT: one avocado/day reduced LDL‑C (~10%), LDL‑P and small dense LDL — strong cardiometabolic risk improvement.
- Effects of Increasing Total Fruit Intake With Avocado and Mango on Endothelial Function and Cardiometabolic Risk Factors in Adults With Prediabetes
PubMed ID: 41698896
Daily avocado+mango improved endothelial function (FMD) and modestly lowered diastolic BP in men—direct vascular/heart-relevant benefits.
- Effects of replacing solid fats and added sugars with avocado in adults with elevated cardiometabolic risk: a randomized, double-blind, controlled feeding, crossover trial
PubMed ID: 41397527
Randomized crossover feeding trial found clinically meaningful reductions in non-HDL cholesterol, triglycerides and VLDL with one avocado/day.
- Alternative Foods in Cardio-Healthy Dietary Models That Improve Postprandial Lipemia and Insulinemia in Obese People
PubMed ID: 34209561
FAWGT diet including avocado reduced postprandial triglycerides and VLDL—postprandial lipemia reduction favorable for cardiovascular risk.
- A Moderate-Fat Diet with One Avocado per Day Increases Plasma Antioxidants and Decreases the Oxidation of Small, Dense LDL in Adults with Overweight and Obesity: A Randomized Controlled Trial
PubMed ID: 31616932
Decrease in oxidized LDL after daily avocado supports cardioprotective lipoprotein changes.
- Avocado Fruit on Postprandial Markers of Cardio-Metabolic Risk: A Randomized Controlled Dose Response Trial in Overweight and Obese Men and Women
PubMed ID: 30213052
Postprandial trial: replacing carbs with avocado lowered glucose/insulin peaks and improved FMD — favorable for vascular/endothelial health.
Antioxidant (5)
- Avocado Consumption Increases Macular Pigment Density in Older Adults: A Randomized, Controlled Trial
PubMed ID: 28832514
Daily avocado increased retinal and serum lutein (an antioxidant) in older adults.
- A Moderate-Fat Diet with One Avocado per Day Increases Plasma Antioxidants and Decreases the Oxidation of Small, Dense LDL in Adults with Overweight and Obesity: A Randomized Controlled Trial
PubMed ID: 31616932
Daily avocado increased plasma lutein (+69%) and lowered oxidized LDL and CETP activity—strong antioxidant/lipoprotein protective signals.
- Effects of 12-week avocado consumption on cognitive function among adults with overweight and obesity
PubMed ID: 31846631
Raised serum lutein in overweight adults after 12 weeks, consistent with increased antioxidant carotenoid status.
- Avocado/soy unsaponifiables can redress the balance between serum antioxidant and oxidant levels in patients with osteoarthritis: a double-blind, randomized, placebo-controlled, cross-over study
PubMed ID: 33794080
ASU in osteoarthritis reduced MDA and increased TAC/GSH—evidence for antioxidant effects (small combination-product trial).
- Effect of 8-Week Consumption of a Dietary Pattern Based on Fruit, Avocado, Whole Grains, and Trout on Postprandial Inflammatory and Oxidative Stress Gene Expression in Obese People
PubMed ID: 36678177
Avocado-containing dietary pattern lowered postprandial oxidative-stress gene expression (NFE2L2) and inflammatory genes—antioxidant-related transcript changes.
Blood sugar (4)
- Avocado Fruit on Postprandial Markers of Cardio-Metabolic Risk: A Randomized Controlled Dose Response Trial in Overweight and Obese Men and Women
PubMed ID: 30213052
Crossover meal study: replacing meal carbs with half/whole avocado significantly reduced postprandial glucose and insulin peaks in at‑risk adults.
- Using the Avocado to Test the Satiety Effects of a Fat-Fiber Combination in Place of Carbohydrate Energy in a Breakfast Meal in Overweight and Obese Men and Women: A Randomized Clinical Trial
PubMed ID: 31035472
Whole-avocado breakfast lowered insulin iAUC by ~31% over 6 h in overweight/obese adults—direct evidence of improved postprandial insulin responses.
- Alternative Foods in Cardio-Healthy Dietary Models That Improve Postprandial Lipemia and Insulinemia in Obese People
PubMed ID: 34209561
FAWGT dietary pattern including avocado reduced postprandial insulin and improved HOMA-IR after 8 weeks in obese adults.
- Avocado Consumption for 12 Weeks and Cardiometabolic Risk Factors: A Randomized Controlled Trial in Adults with Overweight or Obesity and Insulin Resistance
PubMed ID: 35700149
12-week RCT in insulin-resistant adults showed a small trend toward lower HbA1c and no MISI difference—modest glycemic signal.
Cell health (4)
- Avocado Consumption Increases Macular Pigment Density in Older Adults: A Randomized, Controlled Trial
PubMed ID: 28832514
Increased retinal and serum lutein (an antioxidant in neural/retinal tissue) after daily avocado suggests cellular antioxidant benefit.
- Effect of 8-Week Consumption of a Dietary Pattern Based on Fruit, Avocado, Whole Grains, and Trout on Postprandial Inflammatory and Oxidative Stress Gene Expression in Obese People
PubMed ID: 36678177
Avocado-containing dietary pattern reduced postprandial inflammatory and oxidative-stress gene expression (NFKB1, IL6, IL1β, NFE2L2).
- Avocado/soy unsaponifiables can redress the balance between serum antioxidant and oxidant levels in patients with osteoarthritis: a double-blind, randomized, placebo-controlled, cross-over study
PubMed ID: 33794080
ASU reduced MDA and raised TAC/GSH/SOD/CAT—indicative of reduced oxidative cellular stress in OA patients (combination product).
- A Moderate-Fat Diet with One Avocado per Day Increases Plasma Antioxidants and Decreases the Oxidation of Small, Dense LDL in Adults with Overweight and Obesity: A Randomized Controlled Trial
PubMed ID: 31616932
Daily avocado decreased oxidized LDL and CETP activity and markedly increased lutein—robust biochemical signals of cellular/lipoprotein protection.
Eye health (3)
- Avocado Consumption Increases Macular Pigment Density in Older Adults: A Randomized, Controlled Trial
PubMed ID: 28832514
One‑avocado/day increased macular pigment density (MPD) and serum lutein in older adults — direct RCT evidence for eye nutrient status improvement.
- A Moderate-Fat Diet with One Avocado per Day Increases Plasma Antioxidants and Decreases the Oxidation of Small, Dense LDL in Adults with Overweight and Obesity: A Randomized Controlled Trial
PubMed ID: 31616932
Large increase in plasma lutein after daily avocado—lutein is linked to macular pigment and eye health (biomarker evidence).
- Effects of 12-week avocado consumption on cognitive function among adults with overweight and obesity
PubMed ID: 31846631
Raised serum lutein after 12 weeks in overweight adults (MPOD unchanged) — supports improved lutein status relevant to ocular health.
Nutrient uptake (3)
- Effects of 12-week avocado consumption on cognitive function among adults with overweight and obesity
PubMed ID: 31846631
Daily avocado increased serum lutein vs control in an RCT, consistent with improved carotenoid status/availability.
- A Moderate-Fat Diet with One Avocado per Day Increases Plasma Antioxidants and Decreases the Oxidation of Small, Dense LDL in Adults with Overweight and Obesity: A Randomized Controlled Trial
PubMed ID: 31616932
One-avocado/day raised plasma lutein markedly, demonstrating improved absorption of fat-soluble carotenoids.
- Avocado Consumption Increases Macular Pigment Density in Older Adults: A Randomized, Controlled Trial
PubMed ID: 28832514
Daily avocado raised retinal and serum lutein (reflecting improved carotenoid bioavailability/retention) in an RCT.
Digestive support (2)
- Avocado Consumption Alters Gastrointestinal Bacteria Abundance and Microbial Metabolite Concentrations among Adults with Overweight or Obesity: A Randomized Controlled Trial
PubMed ID: 32805028
Daily avocado increased gut microbial α-diversity, raised fecal acetate and lowered bile acids—changes linked to healthier gut environment.
- Impact of daily avocado consumption on gut microbiota in adults with abdominal obesity: an ancillary study of HAT, a randomized controlled trial
PubMed ID: 39641169
Large RCT ancillary showing sustained increases in gut microbiome diversity and Faecalibacterium prausnitzii with daily avocado.
Immune support (2)
- Joint Dysfunctionality Alleviation along with Systemic Inflammation Reduction Following Arthrocen Treatment in Patients with Knee Osteoarthritis: A Randomized Double-Blind Placebo-Controlled Clinical Trial
PubMed ID: 35208555
Avocado/soy unsaponifiables reduced pro-inflammatory cytokines (TNF-α, IL-17) and increased anti-inflammatory cytokines (IL-10/IL-4).
- Avocado Consumption for 12 Weeks and Cardiometabolic Risk Factors: A Randomized Controlled Trial in Adults with Overweight or Obesity and Insulin Resistance
PubMed ID: 35700149
One avocado/day modestly lowered hsCRP in insulin-resistant adults, indicating an anti-inflammatory/immune modulation signal.
Brain health (2)
- Avocado Consumption Increases Macular Pigment Density in Older Adults: A Randomized, Controlled Trial
PubMed ID: 28832514
Daily avocado increased retinal and serum lutein with associated cognitive test improvements in older adults (secondary outcomes).
- Effects of 12-week avocado consumption on cognitive function among adults with overweight and obesity
PubMed ID: 31846631
12‑week RCT: daily avocado raised serum lutein and improved attentional inhibition (Flanker task) in overweight adults — direct cognitive benefit evidence.
Skin hydration (2)
- Avocado Consumption Increased Skin Elasticity and Firmness in Women - A Pilot Study
PubMed ID: 35037373
Pilot trial: daily avocado for 8 weeks improved measured facial skin firmness and elasticity vs habitual diet.
- A Moderate-Fat Diet with One Avocado per Day Increases Plasma Antioxidants and Decreases the Oxidation of Small, Dense LDL in Adults with Overweight and Obesity: A Randomized Controlled Trial
PubMed ID: 31616932
Marked increase in circulating lutein (a skin/ocular carotenoid) after daily avocado, plausibly supporting skin nutriture.
Weight management (1)
- Avocado Consumption, Abdominal Adiposity, and Oral Glucose Tolerance Among Persons with Overweight and Obesity
PubMed ID: 34191028
Daily avocado for 12 weeks modestly improved visceral-to-subcutaneous fat ratio (notable in women), a favorable body-composition change.
Appetite suppression (1)
- Using the Avocado to Test the Satiety Effects of a Fat-Fiber Combination in Place of Carbohydrate Energy in a Breakfast Meal in Overweight and Obese Men and Women: A Randomized Clinical Trial
PubMed ID: 31035472
Whole-avocado breakfast increased subjective satiety, ~2.5-fold higher PYY and reduced insulin iAUC over 6 h in overweight/obese adults (strong direct evidence).
Similar by evidence
Supplements the same benefits carry qualifying findings for — a fact about the evidence graph, not a recommendation to swap.
Products with Avocado
Search all30 products whose verified label declares Avocado — not every bottle that mentions it in a title.
Being studied right now
Recruiting clinical trials registered on ClinicalTrials.gov. A trial in progress has no result yet — this is what the field is asking, not what it found.