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Vitamin F

Vitamin F: History, Food Sources, Benefits and Dosage

Most people think that Vitamin F is an actual vitamin. This is wrong. Vitamin F is not like the other vitamins you know. It is made up of two fatty acids. One of them is an omega-6 fatty acid, and the other is an omega-3 fatty acid. Both fatty acids provide our body with a wide range of health benefits. Vitamin F can improve heart health, reduce risk of diabetes and improve blood sugar levels. Apart from that, Vitamin F can do wonders to your skin. This vitamin maintains skin glow by hydrating our skin and preventing skin inflammation. Due to the rich benefits of vitamin F, many brands add this vitamin as an ingredient to their skincare products. 

Unfortunately, our body cannot manufacture Vitamin F on its own. We have to obtain this vitamin from our day-to-day diet. Some high sources of vitamin F include fish oil, almonds and walnuts.

History of Vitamin F

Actually, the full meaning of Vitamin F is “Vitamin Fat.” The reason is that; Vitamin F is a combination of two essential fatty acids, namely linoleic acid (LA), an omega-6 fatty acid, and alpha-linolenic acid (ALA), an omega-3 fatty acid. Scientists made this error in the 1920s when they experimented on the effect of fat-free diets on rats. At the end of the experiment, they discovered that the rats were deficient in a new vitamin which they called Vitamin F. Later, they found out it was not actually a vitamin but a combination of two fats. Since this error was discovered, the name has never changed. Vitamin F is still used to these two fatty acids anytime they are combined.

Related: Vitamin C: Benefits, Deficiency, Sources and Supplements

Foods Rich in Vitamin F

1. Eggs

Eggs are a high source of protein and healthy fats. They are also good for your heart. Adding enough eggs to your diet prevents vitamin F deficiency.  

2. Nuts and seeds

Nuts like Almonds, walnuts, flax, pumpkin and chia seeds are rich in vitamin F. These nuts contain high fibre and protein. They also reduce inflammation, lower bad cholesterol and help us lose weight.    

3. Oily fish

Oily fish is one of the highest sources of fatty acids. Remember that Vitamin F is a fatty combination of omega-3 and omega 6 fatty acids. So eating sea fish like salmon, tuna, and mackerel will supply your body with enough omega-3 and omega 6 fatty acids.  

4. Vegetable oil

Examples include walnut oil, olive oil and soybean oil, corn oil, sesame oil, canola oil and sunflower oil. These oils are rich in antioxidants and healthy fats. Cooking with these oils helps to fortify your meal with Vitamin F. Plant-based oil can also protect you from chronic diseases. 

Benefits of Vitamin F

1.Promotes Skin and Hair Glow

Vitamin F has become an essential ingredient in many skincare products. The reason is that Vitamin F contains many properties that promote beauty. For instance, this vitamin has inflammatory properties that protect your skin from harmful sunlight. Applying Vitamin F hydrates your skin, reduces dryness and prevents dull skin. As a fatty ingredient, many hair brands like Vitamin F. Hair experts believe that after you apply a hair cream, vitamin F helps to transport nutrients into your hair scalp. 

2. Promotes cell formation

Without cell formation, our body cannot grow and develop properly. Research has discovered that our cell membrane contains a high amount of fatty acids. So, eating Vitamin F foods supplies cells with enough fats to make them flexible and form properly. 

3. Supports vision and brain development

The human brain is nearly 60 percent fat. So, people with healthy fats in their brains are more likely to enjoy sound mental health. Apart from that, your eyes absorb high levels of fatty acids in the retina. For these reasons, eating Vitamin F foods ensures that your eyes and brain get enough fats to function properly.  

4. Improves Blood Sugar Levels.

Vitamin F contains “good” fats known as polyunsaturated fats. Research shows that consuming polyunsaturated fats instead of saturated fats helps control blood sugar levels in the body.

5. Maintains Heart Health

Eating Vitamin F foods can help prevent high cholesterol levels and high blood sugar. For this reason, Vitamin F can help lower your risk of heart disease.

6. Prevents Rheumatoid Arthritis

Some studies suggest that eating foods high in omega-3 and omega 6 fatty acids may help to reduce joint inflammation. This means that Vitamin F can reduce the joint pain and stiffness associated with arthritis.

Can I Develop Vitamin F Deficiency?

Vitamin F deficiency is not common. Experts believe that you should be able to get enough Vitamin F if you eat a balanced diet regularly. However, people who eat a diet low on essential fatty acids are likely to experience symptoms like:

  • Skin dryness
  • Hair loss
  • Scabs
  • Skin sore
  • Poor wound healing
  • Poor cognitive development

How Much Vitamin F Should I Take?

At the moment, there is no general dose of Vitamin F consumption. However, few studies suggest that adults consume 1.1–1.6 grams of Omega 3 acid and 11–16 grams of omega 6 acid per day.


Vitamin F is not a traditional vitamin. It is a mixture of Omega 3 and omega 6 fatty acids. Today, there is enough evidence supporting the benefits of these two natural fats to our heart, skin and brain health. Choosing Vitamin F products is very effective for your skin and hair and has no risk involved.

It is advised to eat foods rich in vitamin F to avoid issues like skin dryness, hair loss, and skin infections. However, make sure you are not consuming too much Vitamin F. If you are taking vitamin F for a specific health problem, it is preferred that you see a doctor or dietician to recommend a dose for you. 

Gogo Herbs is one of Hong Kong's fastest-growing online stores, providing customers with premium health and wellness products. We help customers with handpicked vitamins and minerals, herbal and functional food products that are pure and effective for overall health and wellness. Available supplements on the gogostore include quality products from some of the reputable health brands around the world. Our expert team selects each supplement for young and older adults living with mild or serious health challenges. All handpicked supplements are safe and legally certified.

Michael Yeung
Author: Michael Yeung

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