Overview Of The Fat Soluble Vitamins

Fat soluble vitamins are named because they are stored in the fatty tissues in the body, including in the liver. They are different to the water soluble vitamins, which are not actually stored in the body's reserves. But the fat soluble vitamins are held in our body much like the groceries we store in our kitchen cupboards.

It's important to note, however, that in the case of these nutrients, we can have too much of a good thing. Fat soluble vitamins can get stored in excess, and they can have toxic side affects that are damaging to our health. For this reason, it's important not to take more than the recommended daily allowance, unless you're under medical supervision. There is a 'tolerable upper limit' that is higher than the recommended daily allowance, and this is generally safe. But this upper limit should, under no circumstances, be exceeded.

These vitamins include A, D, E and K. One thing to be aware of, is that if you're taking any supplements or medication that inhibits fat absorption, you run a real risk of becoming deficient in these vitamins. That is because those medications will prevent these vitamins being absorbed as well. Check with your doctor is you are unsure.

Vitamin A

The fat soluble vitamin A is important in the development and maintenance of eyesight. It is also used by the skin, mucous membranes, hair, reproductive system, and the immune system. It is important in the immune system as it helps prevent infections. A deficiency in vitamin A can lead to night blindness.

Vitamin A is found in:

• leafy green vegetables
• red and yellow and orange fruits and vegetables - including carrots and sweet potatoes
• animal foods
• whole eggs

Vitamin D

Vitamin D is a fat soluble vitamin that is crucial in the absorption of calcium and phosphorus, both used for bone and teeth health. Sunlight is a natural source of vitamin D, and we make it through the sun's contact on our skin. A deficiency can cause osteomalacia in adults and rickets in children

Vitamin E

Vitamin E is an antioxidant fat soluble vitamin. It helps minimize the damage of free radicals within our body. A deficiency can cause low birth weight in children.

Vitamin K

Vitamin K is made in our intestines, through the action of healthy bacteria. We get it through eating leafy green vegetables, and it helps in blood clotting. A deficiency can cause too much bleeding.