Vitamin F refers to essential fatty acids (ALA and LA) critical for cardiovascular health, brain function, and skin health.
Vitamin F is a term encompassing two essential fatty acids, alpha-linolenic acid (ALA, omega-3) and linoleic acid (LA, omega-6), vital for cardiovascular, brain, and skin health, as well as inflammation regulation. These must be obtained through diet or supplementation. While generally safe, high doses may cause gastrointestinal issues or increase bleeding risk. Maintaining a balanced omega-3 to omega-6 ratio is crucial, and supplementation should be discussed with a healthcare professional.
Key Information
Outside Body Harmful Score
Common Dosage
ALA: 1-3g daily; LA: 10-20g daily (dosage depends on individual needs and dietary intake)
Source Type
natural
Production Process
Vitamin F, referring to ALA and LA, is primarily obtained from plant-based sources. ALA is commonly extracted from flaxseeds, chia seeds, walnuts, and soybeans through cold-pressing or solvent extraction. LA is found in safflower oil, sunflower oil, corn oil, and soybean oil, similarly extracted.
Use Type
Outside BodyPotential Benefits
This benefit focuses on decreasing inflammation throughout the body by lowering inflammatory markers, alleviating symptoms of chronic inflammation, and promoting healthy tissue and organ function. It aims to reduce pain, improve movement, and lower the chances of developing long-term diseases related to inflammation.
This benefit aims to improve overall skin health and appearance through increased hydration, reduced inflammation, improved elasticity, and protection from environmental damage. Healthy skin exhibits a smooth texture, even tone, and strong barrier function.
Cardiovascular health ensures efficient blood circulation by maintaining healthy heart and blood vessels. Benefits include reduced risk of heart disease and stroke through improved blood flow and heart function.
Enhances cognitive function by supporting memory, attention, focus, and executive functions. Also promotes mood stability and neuroprotection.
Possible Side Effects
Fishy aftertaste is a common, unpleasant side effect of fish oil supplements caused by the oxidation of omega-3 fatty acids. It results in a lingering fish-like taste and can reduce adherence to supplementation.
Gastrointestinal issues include nausea, diarrhea, abdominal discomfort, and vomiting, potentially stemming from altered gut motility, microbiota changes, or irritation. While often mild, persistent symptoms necessitate evaluation, and contributing factors like pre-existing conditions should be considered.
Increased bleeding risk occurs due to interference with blood clotting, potentially leading to prolonged bleeding, easy bruising, or internal bleeding. This risk is amplified by anticoagulant/antiplatelet medications or pre-existing bleeding disorders.
Scientific Evidence
Kris-Etherton PM, Harris WS, Appel LJ. Fish consumption, fish oil, omega-3 fatty acids, and cardiovascular disease. Arterioscler Thromb Vasc Biol. 2003;23(2):e20-e27. Simopoulos AP. The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomed Pharmacother. 2002;56(8):365-379. Calder PC. Omega-3 fatty acids and inflammatory processes. Nutrients. 2010;2(3):355-374.
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