Fat-soluble Vitamins
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A vitamin that is soluble in fat solvents and oils (lipo-soluble). Fat-soluble vitamins include vitamins A, D, E, K, F. Absorbed with ingested dietary fat, fat-soluble vitamins are stored in moderate amounts from the gastrointestinal tract. Present in minute amounts in various foods, these vitamins are essential to maintaining normal metabolism and biochemical functions; fat malabsorption may result in fat-soluble vitamin deficiencies. Fat-soluble vitamins are found in many types of foods and may be supplemented with pharmaceutical formulations. 5
At a basic level, whether or not a vitamin is fat soluble or water soluble doesn’t really matter. What is most important is ensuring your body gets the recommended daily allowances of each. Regardless of whether you’re getting your vitamins via your diet or by supplementation, avoiding a vitamin deficiency is what will keep the body in good health. 40
The primary vitamins are normally identified as vitamin A, D, E, K, C, and B complex. Of these, A, D, E, and K are the fat soluble vitamins. Vitamins C and B complex are water soluble vitamins. The fat soluble vitamins are commonly stored in special fat storage cells called lipocytes, whereas, the water soluble vitamins are not stored within the body except in small amounts. It is for this reason that the fat soluble vitamins pose the biggest threat if oversupplemented. They are stored and build up within the body. 4
Vitamins A, D, E and K make up the fat soluble vitamins. Vitamins A, D and K are stored in the liver and vitamin E is distributed throughout the body’s fatty tissues. 14
The body can store larger amounts of fat-soluble vitamins than of water-soluble vitamins. The liver provides the chief storage tissue for vitamins A and D, while vitamin E is stored in body fat and to a lesser extent in reproductive organs. Relatively little vitamin K is stored. Excessive intake of fat-soluble vitamins, particularly vitamins A and D, can lead to toxic levels in the body. 38
Vitamins are essential nutrients your body needs in small amounts for various roles in the human body. Vitamins are divided into two groups: water-soluble (B-complex and C) and fat-soluble (A, D, E and K). Unlike water-soluble vitamins that need regular replacement in the body, fat-soluble vitamins are stored in the liver and fatty tissues, and are eliminated much more slowly than water-soluble vitamins. 2
Because fat-soluble vitamins are stored for long periods, they generally pose a greater risk for toxicity than water-soluble vitamins when consumed in excess. Eating a normal, well-balanced diet will not lead to toxicity in otherwise healthy individuals. However, taking vitamin supplements that contain mega doses of vitamins A, D, E and K may lead to toxicity. Remember, the body only needs small amounts of any vitamin. 2
Fat soluble vitamins are mostly found in fatty foods and fish-liver oils and are particularly rich in vitamins A and D. A certain amount of fat is needed in the diet to help the body absorb these vitamins. Vitamins A and D are also found in human liver and if the diet contains more vitamin A or D than is immediately required the surplus is stored in the liver. Enough of these vitamins is stored in the liver of a well-nourished person to satisfy the body’s needs for several months if they are absent from the diet. If the diet contains too much vitamin A or D, however, the surplus will accumulate in the liver and may be harmful. Such excessive intakes are less likely to result from over-eating than through over-enthusiastic use of vitamin pills or dietary supplements. 1
Water soluble vitamins, on the other hand, are not stored in the body. Because the body isn’t able to store these vitamins these vitamins must be constantly resupplied. As water soluble vitamins enter the body, they are put to work. The excess is eliminated from the body via the urine. The vitamins that make up the water soluble category include the B vitamins, Vitamin C and Vitamin H (Biotin). 40
Water-soluble vitamins are different. When you eat foods that have water-soluble vitamins, the vitamins don’t get stored as much in your body. Instead, they travel through your bloodstream. Whatever your body doesn’t use comes out when you urinate (pee). 26
The Weekly Gleaner; 10/28/2002; Anonymous; 250 words; VITAMIN K is probably one of the vitamins least known to the average person. It is one of the fat-soluble vitamins and is often referred to as the clotting vitamin daily diet since they are good sources of other vitamins and minerals. 13
Dry powders of fat-soluble vitamins can be prepared on the basis of formulation processes disclosed in the literature, described comprehensively inter alia in R. A. Morton, Fat Soluble Vitamins, Intern. Encyclopedia of Food and Nutrition, Volume 9, Pergamon Press 1970, pages 134-139. These entail the fat-soluble vitamin being emulsified into an aqueous protective colloid solution, homogenized and subsequently dried, where appropriate in the presence of a coating material. 41
Vitamin D plays a major role in regulating the calcium and phosphorous levels within the bloodstream. Vitamin D stimulates the kidney conservation of calcium and therefore helps the body to retain it. Because of its interplay with calcium, Vitamin D is extremely important in bone formation and nerve and muscle control. 4
In the United States, toxic or excess levels of vitamin A are of more concern than deficiencies. The tolerable upper intake level for adults is 3,000 mcg RAE. It would be difficult to reach this level consuming food alone. But some multivitamin supplements contain high doses of vitamin A. If you take a multivitamin, check the label to be sure the majority of vitamin A provided is in the form of beta-carotene, which appears to be safe. Symptoms of vitamin A toxicity include dry, itchy skin, headache, nausea, and loss of appetite. Signs of severe overuse over a short period of time include dizziness, blurred vision and slowed growth. Vitamin A toxicity also can cause severe birth defects and may increase the risk for hip fractures. 2
Physicians sometimes recommend that young infants take vitamin supplements that contain vitamin A. However, toddlers and children need protection from too much vitamin A due to their smaller body size. Typical foods eaten in large amounts by toddlers and children usually contain sufficient amounts of vitamin A. Provide a variety of foods for your children, and if in doubt, check with a pediatrician or Registered Dietitian. 2
References
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