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Vitamin F

Vitamin F: History, Food Sources, Benefits and Dosage

Many people thinkVitamin FIt is a type of vitamin, but this idea is wrong. Vitamin F is not like other vitamins you know, it is made byOmega-6andOmega-3Composed of these two fatty acids, both of these fatty acids provide the body with many health benefits. Vitamin F may improve heart health and may help stabilize blood sugar levels. Apart from this, Vitamin F is also great for your skin by keeping it radiant by moisturizing it. Because of the benefits of vitamin F, many brands also add it as an ingredient in their skin care 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 seeds and chia seeds are rich in vitamin F and also high in fiber and protein. They also 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 skin care products due to its many beauty-boosting properties. For example, vitamin F protects the skin from harmful sun damage. Use vitamin F to moisturize the skin, reduce dry skin and prevent dull skin. Vitamin F is also loved by many hair care brands as a fat ingredient. Hair care experts believe that vitamin F helps transport nutrients to the scalp after using a hair cream.

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. May help stabilize blood sugar levels

Vitamin F contains "good" fats called polyunsaturated fats. Research has shown that polyunsaturated fats may help stabilize blood sugar levels in the body more than saturated fats.

5. Maintains Heart Health

Eating foods rich in vitamin F may help stabilize blood sugar and cholesterol levels, which can improve heart health.

6. Prevent joint discomfort

Some research suggests that eating foods rich in omega-3 and omega-6 fatty acids may help reduce joint discomfort, which means that vitamin F can reduce discomfort such as joint pain and stiffness.

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 recommended to eat foods rich in vitamin F to avoid problems such as dry skin, hair loss and red, swollen and painful skin. However, make sure you are not getting too much vitamin F. If you are taking vitamin F for a specific health problem, it is best to seek the help of a doctor or nutritionist to recommend the proper dosage for you.

GogoHerbs 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 and herbal and functional food products that are pure and effective for overall health and wellness. Available Evening Primrose Oil 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 with mild or serious health challenges. All handpicked supplements are safe and legally certified.

Michael Yeung
Author: Michael Yeung

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