| Your Health In Mind |
   |
||
| HOME | |||
| Fat-Soluble Vitamins | |||
Fat-soluble vitamins are absorbed by fat cells and stored for later use, primarily in the liver and fat tissue. These vitamins, when taken in excessive amounts, can easily build up and cause adverse effects. Monitor your intake of these vitamins from multivitamins, supplements and food. |
|||
| Vitamin A (Other names: Beta-carotene, retinal, retinol and retinoic acid. Vitamin A palmitate and vitamin A acetate are retinol forms. "Retinoids" collectively refers to different forms of vitamin A.) | |||
| Food Sources | Functions | Deficiency | Toxicity |
| Beta-carotene: apricots, cantaloupe, carrots, dark leafy greens and mango. Retinol: beef, chicken, fish, liver, eggs and fortified milk. | Maintains the immune system; protects eyesight; keeps skin and tissues of the mouth, stomach, intestine and respiratory system healthy. Acts as an antioxidant. | Effects of low levels not known. | Recommend no more than 4,000 IU from retinol daily because high levels are associated with bone fractures, liver abnormalities and a higher risk of lung cancer in smokers. Other signs are headaches; dry and itchy skin; hair loss; bone and joint pain; and vomiting and appetite loss. |
| RDA = 3,000 IU for men; 2,333 IU for women. | |||
| Interactions = Oral birth control pills, cholestyramine (Questran), mineral oil. | |||
| Vitamin D (Other names: Cholecalciferol, calciferol, ergocalciferol, dihydroxy vitamin D-2 and vitamin D-3.) | |||
| Food Sources | Functions | Deficiency | Toxicity |
| Fortified milk, cheese and breakfast cereals are best bets. Small amounts also are in egg yolks, butter, salmon, tuna and sardines. | Builds and maintains strong teeth and bones; protects against osteoporosis. Aids in calcium absorption. Helps utilize phosphorus. Both calcium and phosphorus are important for bone mineralization. | A high risk of osteoporosis. Low levels lead to muscle weakness, which in the elderly can cause people to tire easily and become more prone to falls. | Nausea, vomiting, poor appetite, constipation, weakness and weight loss. Increases blood levels of calcium, causing confusion, heart rhythm abnormalities or calcinosis, deposits of calcium in soft tissues. |
| RDA = 200 IU for adults through age 50; 400 IU from 51 to 70 years of age; 600 IU over age 70. | |||
| Interactions = Digoxin, antacids that contain magnesium, cholestyramine (Questran) and mineral oil. | |||
| Vitamin E (Other names: Alpha-tocopherol, gamma-tocopherol, tocopherol acetate and tocopherol succinate.) | |||
| Food Sources | Functions | Deficiency | Toxicity |
| Peanut butter, almonds, sunflower seeds, margarine, wheat germ, corn oil, soybean oil and turnip greens. | Acts as a scavenger, cleaning up free radicals; also aids in the formation of red blood cells, reproduction and growth. | Usually associated with fat malabsorption diseases like Crohns disease. | May cause increased bleeding time, diarrhea, blurred vision, dizziness, nausea and fatigue. |
| RDA = 30 IU for adults. | |||
| Interactions = Blood-thinning medications, aspirin and NSAIDs. | |||
| Vitamin K (Other names: Phylloquinone (K-1), menaquinone (K-2), menadione (K-3) and dihydrophylloquinone.) | |||
| Food Sources | Functions | Deficiency | Toxicity |
| Dark leafy greens (spinach, broccoli, lettuce, Brussels sprouts) and cabbage. | Aids blood clotting and activates osteocalcin, a protein that builds and strengthens bones. | Too little vitamin K increases blood-clotting time and can cause bruises beneath skin and bleeding gums. | Too much K-3 can result in liver damage. |
| RDA = 90 mcg for women; 120 mcg for men. | |||
| Interactions = Blood-thinning medication and long-term antibiotic use. | |||