The Alphabet Soup of Fat-Soluble Vitamins

March 23, 2021

There are two categories of vitamins: fat-soluble and water-soluble.  You’ve likely heard of both, but do you know what they are? This week we’ll take a closer look at the fat-soluble variety. These nutrients, specifically vitamins A, D, E, and K, are those which dissolve in fat and thus, need fat to help your body absorb them into the bloodstream.  Since these vitamins are stored in the adipose tissue (body fat), it is not necessary to consume them every day.  In fact, because they are stored, consuming excessive amounts for too long, especially of vitamin A, can be harmful to your health. Eating a normal, well-balanced diet will not lead to toxicity in otherwise healthy individuals however, though taking supplements with megadoses may do so.

While lack of fat-soluble vitamins causing disease is also rarely a problem, especially in the United States, some symptoms of mild deficiency can develop without adequate dietary intake.  Additionally, those dealing with health issues such as inflammatory bowels disease (IBD), chronic pancreatitis, and cystic fibrosis may have deficiencies due to the fact that their conditions cause a decrease in the absorption of fat, and thus, a decrease in the absorption of vitamins A, D, E, and K.

Check out the table below to learn about the roles of the different fat-soluble vitamins, how much you need, and how best to incorporate them into your diet!

Vitamin	Function	Amount Needed	Sources
Vitamin A	Vision, Skin, Immune System	Men: 900 mcg/day   Women: 700 mcg/day	Carrots, Sweet Potatoes, Cantaloupe, Spinach, Bell Peppers, Liver, Egg, Salmon
Vitamin D	Bone Development, Immune System, Mood, Calcium Absorption	Ages 1-70 years: 15 mcg (600 IU)/day Ages 70+: 20 mcg (800 IU)/day	Sunshine, Milk, Mushrooms, Fatty Fish, Eggs, Fortified Juices
Vitamin E	Antioxidant, Immune System, Healthy Skin, Fat Digestion	Ages 14+: 15 mg/day	Sunflower Seeds, Nuts, Avocado, Olive Oil, Leafy Greens
Vitamin K	Blood Clotting, Calcium Metabolism, Bone and Tissue Development	Ages 14 – 18 years: 75 mcg/day Men ages 19+: 120mcg/day Women ages 19+: 90mcg/day	Leafy Greens, Broccoli, Brussels Sprouts, Asparagus, Cauliflower, Pine Nuts, Blueberries