Vitamin F Deficiency: Symptoms, Causes, and Remedies

Vitamin F refers to the two essential fatty acids alpha-linolenic acid and linoleic acid, which are crucial for the integrity of cell membranes, cognitive performance, and numerous other physiological processes.

Discover the best natural food sources of vitamin F and learn how to recognize common vitamin F deficiency symptoms.

What is vitamin F?

Vitamin F was first discovered in the 1920s when researchers observed the adverse effects of fat-free diets on the health of animals. They linked these negative outcomes to a deficiency in what they believed to be a newly discovered vitamin.

However, further research revealed that vitamin F was, in fact, a combination of two essential polyunsaturated fatty acids (PUFAs), alpha-linolenic acid (ALA) and linoleic acid (LA).

ALA and LA are essential omega-3 and omega-6 fatty acids needed for various vital functions such as maintaining cell structure, facilitating energy production, and regulating inflammation.

Both ALA and LA are classified as essential fatty acids because the body can’t produce them. This means they have to be obtained from dietary sources, underscoring the importance of consuming adequate amounts of healthy fats.

Watch the video below to discover the first signs of a vitamin F deficiency.

The role of vitamin F in health

ALA and LA play essential roles in nearly every organ and cell in the body, supporting a broad range of critical physiological functions

They’re integral components of cell membranes, contributing to membrane fluidity, permeability, and cell signaling, which is crucial for proper cellular function and nutrient transport.

ALA and LA are also vital for fat metabolism and energy production by facilitating the production of adenosine triphosphate (ATP), the body’s primary energy currency while protecting the mitochondria from oxidative damage.

These fatty acids also enhance skin health by strengthening the skin's barrier function, minimizing moisture loss, and preserving skin elasticity.

Research published in Critical Reviews in Food Science Nutrition shows that ALA can significantly improve endothelial function by reducing oxidative stress and inflammation, which may help improve blood pressure regulation and overall cardiovascular health. 

Furthermore, evidence published in the Mediterranean Journal of Rheumatology found that the anti-inflammatory and immunomodulatory properties of omega-3 fatty acids such as ALA can help “ameliorate or prevent experimental arthritis and may decrease disease activity in rheumatoid arthritis.”

Vitamin F deficiency symptoms

While vitamin F deficiency is rare, it can occur when the body doesn’t receive enough dietary sources of ALA and LA. 

Since these fatty acids are critical for proper cell function, growth, and immune support, deficiency can lead to various health problems.

Common vitamin F deficiency symptoms include:

• Dry, flaky skin

• Sores or scabbing

• Brittle hair

• Hair loss

• Stunted growth  

• Cognitive issues

• Fatigue

• Poor wound healing

• Frequent infections 

What causes vitamin F deficiency? 

A vitamin F deficiency can arise from various factors, often linked to poor dietary habits or impaired fat absorption in the body.

Here are three common causes of vitamin F deficiency. 

1. Low-fat diet

Low-fat diets are one of the most common causes of vitamin F deficiency. 

In the past, it was widely believed that consuming low-fat products was the best way to lose weight and support cardiovascular function. 

However, modern research published in Diabetes, Metabolic Syndrome, and Obesity shows that low-carbohydrate diets are much more effective than low-fat diets in promoting healthy weight loss in overweight and obese adolescents. 

While minimizing the intake of highly refined vegetable oils is beneficial, low-fat diets limit the intake of all fats, including health-promoting essential fatty acids such as ALA and LA. 

This can quickly lead to vitamin F deficiency, reducing the body’s ability to maintain proper cellular function and overall well-being.

2. Impaired fat absorption

Those with liver dysfunction or gallbladder problems and individuals who had their gallbladder removed are particularly susceptible to ALA and LA deficiency as they’re at increased risk of bile acid deficiency.  

Bile acids play a crucial role in fat digestion as they’re needed to emulsify dietary fats, breaking them down into smaller droplets. This process increases the surface area for digestive enzymes to act, facilitating the absorption of fatty acids and fat-soluble vitamins in the intestines.

Similarly, aging and conditions such as Crohn’s and celiac disease can disrupt digestion and impair bile production, potentially contributing to essential fatty acid deficiency.

3. Imbalanced fatty acid intake 

What's more common than an outright vitamin F deficiency is an imbalanced intake of omega-6 to omega-3 fatty acids. 

Modern diets consisting of processed and ultra-processed foods (UPFs) are characterized by excessive intake of highly refined omega-6 fatty acids from vegetable oils, such as cottonseed, corn, sunflower, grapeseed, and soybean oil.

“Due to the prevalence of UPFs, most people consume excessive amounts of omega-6 fats and not enough omega-3 fatty acids,” explains Dr. Berg. “The average American consumes 20 to 70 times more omega-6 fatty acids than omega-3’s when the optimal ratio should be 1 to 1.”

While small amounts of omega-6 fatty acids, such as LA, support immunity, blood clotting, energy metabolism, and cellular growth, excessive intake can trigger chronic inflammation, heart disease, insulin resistance, and metabolic disorders.

A study published in the Journal of Lipid Research found that ALA and LA imbalances affect physical health, cognitive function, and emotional behavior by disrupting key neurological pathways in the brain.

Additionally, highly refined oils are typically extracted with harsh chemical solvents and undergo extensive processing, including bleaching and deodorizing. This not only diminishes their nutritional value but also produces harmful byproducts.

This highlights the importance of maintaining a diet focused on organic, whole foods rich in health-promoting fatty acids rather than UPFs to help maintain a proper balance of essential fatty acids.

Natural sources

Incorporating whole foods rich in ALA and LA is crucial to helping prevent fatty acid deficiency.  

Grass-fed meats, pasture-raised eggs, and fatty fish, including salmon, sardines, and mackerel, are excellent sources of ALA and LA, as well as other beneficial omega-3 fatty acids.

In addition, ALA and LA are abundant in many plant-based foods, including avocados, chia seeds, flaxseed, flaxseed oil, walnuts, pine nuts, almonds, and leafy green vegetables, such as spinach and kale.

While whole foods are the best sources of vitamin F, supplementation can also be an effective strategy to promote healthy fatty acid levels, especially for individuals with restrictive diets or fat malabsorption issues.

Before adding vitamin F supplements to your routine, it’s recommended to consult a healthcare professional to help you determine the best dosage for your specific needs. 

Key takeaways

Vitamin F refers to alpha-linolenic acid (ALA) and linoleic acid (LA), which are vital for energy production, cell function, skin integrity, and immune support.

Low-fat diets and gastrointestinal disorders are the main causes of ALA and LA deficiency. Diets high in processed foods can also create an imbalance of essential fatty acids, potentially increasing the risk of chronic diseases.

To prevent vitamin F deficiency symptoms, it’s crucial to avoid a low-fat diet and consume ample dietary sources of ALA and LA, such as pasture-raised eggs, grass-fed meat, and fatty fish.

FAQ

1. What are the most common vitamin F deficiency symptoms?

Dry or flaky skin, brittle hair, cognitive impairment, poor wound healing, and joint pain are some of the most common symptoms associated with vitamin F deficiency.

2. What does vitamin F do for your body?

Vitamin F is crucial for skin and hair health, helps regulate metabolic processes, and supports cognitive, cardiovascular, and immune function. 

3. What is another name for vitamin F?

Vitamin F is another term for the essential fatty acids alpha-linolenic acid (ALA) and linoleic acid (LA), the parent compounds of most omega-3 and omega-6 fatty acids in the human body.

4. What happens if you don't get enough vitamin F?

Insufficient vitamin F intake can lead to dry skin, hair loss, slow growth in children, cognitive issues, a weakened immune system, and poor wound healing.

While eating whole foods rich in vitamin F is the best way to avoid deficiency, a vitamin F supplement can be helpful for those who find it challenging to obtain enough alpha-linolenic acid (ALA) and linoleic acid (LA) through diet alone. 

5. What vitamin deficiency causes fatigue?

Vitamin F deficiency can impair fat metabolism and energy production, thereby contributing to fatigue.

In addition, deficiencies in vitamins B12, C, and D can also disrupt critical bodily functions linked to weakness, fatigue, and low energy levels.

6. How do I get more vitamin F?

The best way to get more vitamin F is through natural whole foods rich in ALA and LA, such as grass-fed meats, pasture-raised eggs, fatty fish, avocados, chia seeds, flaxseed oil, walnuts, and leafy green vegetables, including spinach and kale.

Sources

1. https://pubmed.ncbi.nlm.nih.gov/33327738/ 

2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7362115/ 

3. https://www.tandfonline.com/doi/full/10.2147/DMSO.S467719 

4. https://www.jlr.org/article/S0022-2275(20)31412-7/fulltext