Vitamin F is not a traditional vitamin, but a term for two essential fatty acids: alpha-linolenic acid and linoleic acid. People need to take these essential fatty acids as part of their diet to stay healthy.
Fatty acids play very important roles in the body, contributing to the regulation of bodily processes, the prevention of diseases, and more.
In this article, we discuss vitamin F in more detail, including the potential health benefits and symptoms of deficiencies. We also list the nutritional sources of this vitamin and see if skin products that contain it are beneficial.
Vitamin F is not a traditional vitamin, but a term for two fats: alpha-linolenic acid (ALA) and linoleic acid (LA).
ALA and LA are long chain polyunsaturated fatty acids (LC-PUFAs). ALA is an omega-3 fatty acid and LA is an omega-6 fatty acid.
Scientists coined the term vitamin F in the 1920s to describe ALA and LA. The scientific community has since disregarded the term, but people may still notice that skin care companies refer to vitamin F in their product marketing.
People need a balance of both omega-3 and omega-6 fatty acids to be healthy. According to a 2018 review, a diet that promotes omega-6 is inflammatory and contributes to atherosclerosis, obesity and diabetes.
According to the same review and another 2014 review, fatty acids play the following roles in human health:
- maintaining the structure, flexibility and fluidity of cell membranes
- produce and store energy
- ensure normal growth and function of the brain and retina
- to regulate inflammatory processes
- affects neurotransmitter synthesis and signaling
- prevention of chronic diseases, such as cardiovascular disease, hypertension and rheumatoid arthritis
The body can convert ALA into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are anti-inflammatory omega-3 fatty acids.
However, research indicates that this conversion, which occurs mainly in the liver, occurs at only 15%. Fish make this conversion in their body, so eating fish may be a more reliable way to reap the benefits of EPA and DHA.
A 2019 review indicates that there are no dietary reference intakes (DRIs) for ALA or LA in the United States due to insufficient information. Instead, experts determine an adequate intake (AI) based on the highest median intake among adults in the U.S., where a deficiency usually does not exist.
The judges suggest that people who eat a vegan diet need higher ALA levels to prevent deficiencies. They may also need to reduce LA to achieve a good ratio of omega-6 to omega-3. The researchers suggest a maximum ratio of 4: 1 for omega-6 to omega-3.
Doctors do not regularly test the essential fatty acid status, and someone may have insufficient intake but no symptoms. However, some people will experience symptoms.
According to the Linus Pauling Institute, clinical signs of essential fatty acid deficiency include:
- a dry, scaly rash
- reduced growth in children and infants
- increased susceptibility to infection
- poor wound healing
- cognitive impairment
LA and ALA are essential nutrients, and people need to take them as part of their diet. The Linus Pauling Institute notes that the following foods are good sources:
ALA Food Sources
People who want to increase their intake of ALA can include more of the following in their diet:
- flaxseed and flaxseed oil
- Chia sade
- walnuts and walnut oil
- Canola oil
- soybean oil
- mustard oil
- firm tofu
LA Food Sources
The following foods contribute to the intake of LA:
- safflower oil
- sunflower seeds
- pine nuts
- sunflower oil
- corn oil
- soybean oil
- pecans
- Paranote
- sesame oil
Current application
People can also use essential fatty acids topically on the skin. Research suggests that applying olive oil or sunflower seed oil to the skin can reduce the symptoms of scaling.
In addition, other research suggests that applying ALA to the skin may help develop wrinkles. A 2011 review also suggests that LA may be a powerful anti-aging agent for the skin.
Vitamin F is a term for two essential fatty acids: ALA and LA. People need to consume these nutrients to stay healthy and avoid the risk of chronic diseases.
Certain plant foods, such as nuts, seeds and oils, are good sources of ALA and LA. People can also apply the fatty acids topically to the skin, which can benefit a rough and dry skin and improve the signs of aging.
People who eat a vegan diet should make sure they take the right relationship between LA and ALA. Signs of deficiency may include dry skin and poor healing of the wound, although symptoms are not always obvious.