Here’s a look at a little-known but extremely important nutrient – vitamin F. In the fascinating world of nutrition, every vitamin has a unique role to play, and vitamin F is no exception. As we embark on this exploration, we’ll demystify vitamin F—its benefits, food sources, and more.
What is Vitamin F?
Unlike most vitamins, Vitamin F does not refer to a single nutrient but a set of essential fatty acids, namely linoleic acid (LA) and alpha-linolenic acid (ALA). These are classified under the “F” category and are hence known as Vitamin F.
ALA is a member of the omega-3 family of fats, while LA belongs to the omega-6 family. These fatty acids are called “essential fatty acids” because our bodies cannot produce them, so we must obtain them from our diet. They play vital roles in our bodies, including maintaining skin and hair health, supporting cell growth and development, and playing a key role in inflammatory responses.
Vitamin F is a key factor in maintaining healthy skin. It helps form ceramide and lipid molecules that form a protective barrier that prevents moisture loss and protects against environmental damage. This is why you often find vitamin F in skin care products.
Additionally, vitamin F plays an important role in the production of prostaglandins, hormone-like compounds that help regulate inflammation, blood clotting and muscle contraction.
Health Benefits
Skin Health
Vitamin F is key to maintaining healthy skin. It helps retain moisture, improves elasticity and protects your skin from environmental damage.
Heart Health
ALA, an omega-3 fatty acid found in vitamin F, may reduce the risk of cardiovascular disease. It helps lower cholesterol levels and maintains heart rhythm.
Brain Function
The omega-3 fatty acid from ALA is essential for cognitive function, affecting learning and memory processes.
Reducing Inflammation
Both LA and ALA play significant roles in controlling inflammation in the body. They can help manage conditions associated with chronic inflammation, such as arthritis.
Immune System
Vitamin F contributes to the proper functioning of the immune system, helping your body fight off disease and infection.
Cell Growth
Linoleic acid is an important component of cell membranes and contributes to healthy cell growth and function.
Regulates Hormones
Vitamin F plays an important role in the production of prostaglandins, hormone-like substances that help regulate various body functions such as blood pressure and muscle contraction.
Side Effects
Digestive Issues
Consuming too much vitamin F, especially in supplement form, may cause digestive problems such as diarrhea, nausea and bloating.
Inflammation
While LA need to stay healthy, overconsumption (often through a diet rich in processed foods and vegetable oils) can lead to an imbalance in the omega-6 to omega-3 ratio, which may promote inflammation.
Bleeding Disorders
High doses of omega-3 fatty acids (derived from ALA) can thin the blood and increase the risk of bleeding, particularly in individuals with bleeding disorders or taking anticoagulant medications.
Lowered Blood Pressure
Large amounts of omega-3 fatty acids can lower blood pressure. While this can be beneficial for people with high blood pressure, it can cause problems for people whose blood pressure is already low.
Allergic
Some people may have an allergic reaction to supplements containing vitamin F, causing symptoms such as itching, swelling, dizziness or difficulty breathing.
Food Sources
Vitamin F, comprising essential fatty acids – linoleic acid (LA) and alpha-linolenic acid (ALA), is found in a variety of foods. Let’s explore these nutrient-rich sources:
Animal-Based Sources of Linoleic Acid (LA)
Plant-Based Sources of Linoleic Acid (LA)
Animal-Based Sources of Alpha-Linolenic Acid (ALA)
Alpha-Linolenic Acid (ALA) is actually an essential omega-3 fatty acid that is primarily found in plant-based sources.
Plant-Based Sources of Alpha-Linolenic Acid (ALA)
- Chia seed
- Almond
- Sesame seed
- Soybean
- Pumpkin seed
- Tofu
- Mustard seed
- Kale
- Walnut
- Spinach
Other Vitamin F Sources
Best Overall: Micro Ingredients Flaxseed Oil Softgels at Amazon ($22)
Best Overall: Micro Ingredients Flaxseed Oil 1400mg Softgels
- Micro Ingredients Flaxseed Oil 1400MG, 300 Counts (300 Days Supply), Cold Pressed, No GMOs.
- Rich in Immune Vitamins (Vitamin B2, Vitamin B12, Vitamin C), Minerals (Magnesium, Calcium, Potassium, Zinc Vitamin), Amino Acids, Alpha Linolenic Acid, Flavonoids, Fibers and Antioxidants.
- Powerfully Supports Healthy Skin, Hair, Nails, Bones Joints and Vascular System.
- No GMOs, No Gluten, No Soy, No Tree Nuts, No Artificial Colors, No Flavors and No Irradiation.
- Manufactured at Registered Facility in California.
- Brand: Micro Ingredients
- Age Range (Description): Adult
- Material Feature: Genetically Modified Organism (GMO) Free
- Item Form: Flaxseed Oil Softgel Cold Pressed
- Recommended Uses For Product: Cardiovascular Support
Fun Facts
Fact 1: Not a Traditional Vitamin
Vitamin F isn’t a ‘vitamin’ in the traditional sense. It refers to two essential fatty acids that our bodies need but can’t produce.
Fact 2: First Discovered in the 1920s
Vitamin F was first discovered in 1923, when researchers found that mice lacking these fats developed skin problems.
Fact 3: Balancing Act
A balanced intake of LA (omega-6) and ALA (omega-3) is important for optimal health. An imbalance, especially an excess of omega-6 fatty acids, can lead to inflammation and other health problems.
Fact 4: Not Stored in the Body
Unlike some vitamins, Vitamin F is not stored in the body. This means we need to continue to consume these essential fatty acids in our diet.
