Vitamin F

What is vitamin F? It is not a traditional vitamin, but a complex of two polyunsaturated fatty acids: alpha-linolenic acid (ALA) and linoleic acid (LA). They are not synthesized in the body, so they are essential, and people must get them from the food they eat for normal functioning of the body.

Background

Discovered in the second half of the XIX century fatty acids ALA and LA are mono-basic carboxylic acids with a variable number of carbon atoms, forming a hydrocarbon chain with carboxyl and methyl groups at its end, which, on the one hand, provide the acidic properties of these organic compounds, and on the other hand, give them the properties of fats.

A married couple of American biochemists George and Mildred Burr in the late 1920s identified and proved the important role of these fatty acids for survival and health and named them vitamin F (from the English word "Fat"). By the way, they are also the authors of the term "essential fatty acids".

These compounds are widely distributed in nature, participating in metabolic processes. Alpha-linolenic acid is an omega-3 fatty acid, while linoleic acid belongs to the omega-6 fatty acids. As part of a healthy diet, they help reduce the risk of many diseases.

Is there a norm of vitamin F? According to the Institute of Medicine (Institute of Medicine, USA) experts, it is enough for adults to consume 1.52 g of alpha-linolenic omega-3 acid daily, and linoleic omega-6 fatty acid - no more than 12-17 g.

Sources of vitamin F and its benefits

Naturally occurring alpha-linolenic and linoleic polyunsaturated fatty acids are found in foods such as fatty fish (mackerel, salmon, sardines) and fish oil, nuts, flaxseed and sesame seeds, soybeans and peanuts, sunflower and pumpkin seeds, vegetable oils (especially linseed, rapeseed, sesame, sunflower and corn oils), sea buckthorn berries, wheat germ, seaweed.

In green leaf tissues of plants, alpha-linolenic acid, accounting for more than 50% of the fatty acids present, is a key component of the envelope of membrane-bound compartments within chloroplasts (where photosynthesis takes place). Linoleic acid - in the form of esters and hydroxides in plant and mammalian tissue cells - has been shown to be an anti-inflammatory lipid.

In the human body, ALA and LA (which make up vitamin F) serve not only as a source of calories, but are also an important component of the phospholipids of plasma cell membranes with many vital functions.

Read more - Omega-3 fatty acids: what do we need them for?

Indications Vitamin F

Polyunsaturated omega-3 and omega-6 fatty acids in the form of dietary supplements are recommended when:

• elevated cholesterol and triglyceride levels in the blood;
• cardiovascular diseases (including CHD, atherosclerosis and arterial hypertension);
• diseases of the digestive system (including pancreatitis);
• inflammatory bowel diseases (ulcerative colitis and Crohn's disease);
• obesity and cirrhosis of the liver;
• Thyroid and adrenal cortex problems;
• osteoarthritis and rheumatoid arthritis;
• chronic inflammatory diseases of the respiratory tract.

The findings allow experts to recommend vitamin F to patients who have suffered a myocardial infarction, for Alzheimer's disease, parkinsonism and other cognitive disorders, and for age-related macular degeneration - retinal dystrophy.

Vitamin F is useful for the face and hands: it helps moisturize the skin, which can help with acne, dryness and wrinkles. Fatty acids can maintain the skin barrier and promote regeneration, which is important for many dermatologic conditions.

And vitamin F for hair (which can come in the form of conditioner or balm) promotes healthy looking hair and reduces the intensity of hair loss.

Release form

Food supplements are produced - vitamin F in capsules: Orthomol Vital F, Omega-3 complex, Super Omega 3-6-9 (Now Foods, USA), Omega 3-6-9 Solgar, Vitamin F Forte (CLR, Germany) and others.

There may also be vitamin F in cosmetics: face cream Chamomile & vitamin F (nourishment and restoration) domestic production; restorative cream Biossance Squalane + Omega Repair; rejuvenating moisturizing cream with vitamin F

Perricone MD Essential, PRO Vitamin F Night Cream (Holland & Barrett, UK), Skin Generics Vitamin F + Retinol revitalizing wrinkle cream (Spain), Librederm Vitamin F AD+ Cream (Librederm Vitamin F Cream), Caviale Vitamin F Cream. There is also an aftershave cream with vitamin F - Pitralon F After Shave (Germany) - and French baby cream with vitamin F Mustela.

Pharmacodynamics

The mechanism of action of polyunsaturated fatty acids is very complex. It is known that in the body under the action of the enzymes desaturase (FADS2) and elongase (ELOVL) alpha-linolenic fatty acid is metabolized into polyunsaturated eicosapentaenoic fatty acid (EPA) and omega-3 fatty docosahexaenoic acid (DHA).

Linoleic acid also undergoes transformation into longer chain fatty acids: arachidonic acid and digomo-gamma-linolenic acid (DGLA).

Polyunsaturated fatty acids formed as a result of these transformations are involved in supporting the function of membrane lipids and proteins and in the synthesis of lipid mediators and regulators of immune and inflammatory responses - eicosanoids (prostaglandins, prostacyclins, thromboxanes, leukotrienes, etc.), which modulate inflammatory reactions, metabolic processes and the function of various organs and systems.

Pharmacokinetics

Polyunsaturated fatty acids enter the GI tract in the form of triacylglycerols, under the action of intestinal lipases undergo hydrolysis and penetrate into enterocytes of intestinal epithelium in the form of unesterified (free) free-type fatty acids. After deacylation-reacylation, fatty acids in enterocytes form lipoprotein chylomicrons and with it enter the lymph and bloodstream.

The fatty acids then penetrate the plasma membranes of various cells where they are either, broken down or accumulated.

Dosing and administration

Vitamin F supplements in capsules are taken orally - one to two capsules per day (during or immediately after meals).

Vitamin F supplements are not used in children: they can get the right amount of ALA and LA from food.

Use Vitamin F during pregnancy

Although pregnant women are advised to consume more polyunsaturated fats (to increase levels of the polyunsaturated fatty acid docosahexaenoic acid, important for brain and vision formation of the fetus), vitamin F supplements should not be used during pregnancy (nor should any other supplements).

Contraindications

Although it has been reported that vitamin F is safe to consume, some contraindications to its use do exist. These are diabetes, schizophrenia and the period before any surgical procedures (due to the risk of increased bleeding).

Side effects Vitamin F

Generally, omega-3 supplements do not cause side effects, but in some cases, unwanted effects may include: bad taste in the mouth and bad breath, heartburn and nausea, headache, and stomach pain.

Overdose

There is no information about cases of overdose.

Deficiency, vitamin F deficiency.

Causes of vitamin F deficiency may include prolonged total parenteral nutrition in patients as well as the presence of cystic fibrosis.

Read more in the publication - What can essential fatty acid deficiency lead to?

Interactions with other drugs

The interaction of vitamin F with other drugs has not been thoroughly studied. But it is not allowed to take omega-3 and omega-6 fatty acids with blood thinners (Warfarin, Plavix, Aspirin) at the same time.

Storage conditions

Supplements with alpha-linolenic and linoleic polyunsaturated fatty acids (vitamin F) are stored at a temperature not exceeding 22-25℃, in a dark place.

Shelf life

It is indicated on the package and in the instructions for the supplement.