Vitamin F Deficiency Signs and How to Fix Them with Food
“Vitamin F” isn’t a single vitamin. It refers to two essential fats your body needs from food: alpha-linolenic acid (ALA), an omega-3, and linoleic acid (LA), an omega-6. Low intake often shows up as dry, itchy skin, brittle hair, frequent colds, and slow wound healing. To restore balance, eat salmon or sardines, walnuts, flaxseed, olive oil, eggs, and soy foods. Aim to raise omega-3 intake while keeping omega-6 from whole foods.
What “Vitamin F” Really Means: ALA and LA
Vitamin F is an older label for a set of healthy fats your body cannot make on its own.
The two essentials are:
- Alpha-linolenic acid (ALA): an omega-3 fat. Your body can turn a small part of ALA into EPA and DHA, which support heart, brain, and eye health. The conversion is limited, so steady ALA intake is still important.1
- Linoleic acid (LA): an omega-6 fat. LA supports skin barrier repair, normal growth, and immune function.2
Think of ALA and LA as building blocks. Every cell in your body uses them for a flexible, protective outer layer. Flexible cells communicate well. That shows up in calmer skin, steady energy, and clearer thinking.
Why Your Body Needs ALA and LA
ALA helps keep heart rhythm steady, supports brain function, and eases everyday inflammation signals.
LA helps the skin seal in moisture, supports wound healing, and keeps hair and nails resilient.
You need both. Most people get plenty of LA without trying. Many fall short on ALA. The easiest fix is to raise ALA foods while choosing better sources of LA.3
Common Signs You Might Be Low On Vitamin F
Vitamin F deficiency is rare. However, one sign alone does not confirm a deficiency. Several together raise concern.4
- Dry, rough, or itchy skin that cracks easily
- Dandruff or brittle hair with extra shedding
- Slow wound healing or skin that bruises easily
- Brain fog, trouble focusing, or low mood
- Dry, irritated eyes late in the day
- Frequent colds or infections that linger
- Muscle or joint stiffness after normal activity
- Tingling in hands or feet at times
- Kids may show slow growth when intake stays low for a long time
Who Is More Likely To Be Low
- Very low-fat or ultra-lean diets
- Older adults with low appetite
- People who rarely eat fish, nuts, or seeds
- Gut conditions that limit fat absorption
- Highly processed patterns with poor-quality oils and few whole foods
Best Sources of ALA (Omega-3)
Aim to include one option most days.
- Seeds: ground flaxseed, chia seeds, hemp seeds
- Nuts: walnuts
- Oils: canola oil, flaxseed oil for cold dishes, olive oil for cooking at gentle heat
- Leafy greens: small amounts in spinach and kale
- Eggs
- Soy foods: tofu, edamame, tempeh
Tip: grind flaxseed for better absorption. Stir into yogurt or oatmeal. Chia works well in smoothies or puddings.
Smart Sources of LA (Omega 6)
Quality matters more than sheer volume.
- Oils: sunflower, safflower, soybean, corn
- Seeds: sunflower, pumpkin, sesame
- Nuts: peanuts, almonds, cashews
You still need LA. Just favor whole-food sources over chips and pastries.
The Simple Balance Rule: Raise ALA, Choose Better LA
Most modern diets provide a high amount of LA but not enough ALA.
Use this easy plan:
- Add one ALA-rich food daily.
- Choose LA from Whole Foods more often than from processed snacks.
- Eat fatty fish twice a week for EPA and DHA support, or use algal oil if you avoid fish.5
One-Week Food Plan Starter (ALA + LA Focus)
Mix and match.
- Breakfast: oatmeal with ground flaxseed and berries, or eggs with spinach and whole-grain toast
- Lunch: salmon or tuna salad on greens with olive oil and lemon, or tofu-veggie stir-fry with brown rice
- Snack: small handful of walnuts or sunflower seeds
- Dinner: baked salmon with sweet potato and broccoli, or lentil soup with a side salad sprinkled with chia
- Quick add-ins: drizzle canola or olive oil on vegetables and grains
Grocery List You Can Use Today
- Salmon or sardines, canned or fresh
- Eggs
- Tofu or tempeh
- Oats and brown rice
- Olive oil, canola oil, and flaxseed oil for cold dishes
- Walnuts, almonds
- Ground flaxseed, chia seeds, hemp seeds
- Leafy greens, broccoli, carrots, and tomatoes
- Berries, oranges, bananas
- Whole-grain bread or tortillas
- Plain yogurt
Quick Fixes For Busy Days
- Stir one spoon of ground flaxseed into yogurt.
- Sprinkle chia on fruit or salad.
- Open canned salmon or sardines for whole-grain crackers.
- Blend a berry-yogurt-chia smoothie.
- Keep walnut snack packs in your bag or desk.
What About Supplements
Food first. When diet changes feel tough, fish oil or algal oil can add EPA and DHA. Flaxseed oil adds ALA for dressings and dips. Choose products with third-party testing. If you take blood thinners or have a bleeding risk, talk with a clinician before starting any oil capsules.
When To Seek Medical Advice
- Skin problems that do not improve after several weeks of better intake
- Ongoing mood changes, brain fog, or nerve tingling
- Eye dryness that affects reading or driving
- Kids with poor growth or attention challenges
- Any new chest pain, shortness of breath, or sudden vision changes
A clinician can check your overall pattern, medicines, and labs when needed.
Simple Daily Checklist (ALA + LA)
- Include one ALA-rich seed or nut
- Use olive or canola oil for cooking
- Choose LA from nuts and seeds more often than from snacks
- Eat fish twice a week or consider algal oil
- Fill half your plate with plants
- Drink water throughout the day
Bottom Line
“Vitamin F” points to ALA and LA, two essential fats your body needs from food. Enough ALA with sensible LA supports clear thinking, strong skin, steady energy, and a calm immune system. Focus on seeds, nuts, quality oils, fish or algal oil, soy foods, and plenty of plants. Stay consistent for a few weeks and watch your skin, mood, and focus improve.
FAQs
Is Vitamin F an actual vitamin
No. It is a nickname for two essential fats: alpha-linolenic acid (ALA) and linoleic acid (LA).
How long until I feel better after changing my diet
Skin often calms within two to four weeks. Mood and focus usually improve with steady intake over several weeks.
Can I meet my needs without fish
Yes. Use ground flaxseed, chia, walnuts, hemp seeds, soy foods, and eggs. Algal oil adds EPA and DHA for those who avoid fish.
What cooking oils should I keep at home
Olive and canola cover most needs. Flaxseed oil works for dressings and dips, not for heat.
Do kids need ALA and LA too
Yes. Healthy fats support growth, brain development, and skin health. Offer fish, eggs, nut and seed butters, avocado, and olive oil in age-safe portions.
