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Ace your General Science and Biology preparations for Zoology with us and master Animal Nutrition for your exams. Learn today! We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process. Fat-soluble vitamins are vitamins A, D, E, and K. They are present in foods containing fats. The body absorbs these vitamins as it does dietary fats. They do not dissolve in water. Vitamins help the body function effectively. There are two types: water-soluble and fat-soluble vitamins. The water-soluble vitamins are vitamins B and C. Most vitamins come from food, but sunshine contributes to vitamin D. Some people need or choose to take supplements that provide extra vitamins. The body absorbs fat-soluble vitamins best when a person eats them with higher-fat foods. This article looks at the types, functions, and sources of fat-soluble vitamins, and what can happen if a person has too much or too little. Vitamin A helps maintain healthy vision. Without vitamin A, a person could experience vision problems and possibly vision loss. TypesVitamin A is not a single vitamin but a collection of compounds known as retinoids. Retinoids occur naturally in the human body, and they are present in some dietary sources. Some foods provide retinols, which the body can use directly as vitamin A. Others provide provitamin A, compounds that the body converts into vitamin A. FunctionVitamin A supports several functions throughout the body, including:
Learn more here about why we need vitamin A. Dietary sourcesPeople can obtain vitamin A through dietary sources. Animal sources provide preformed vitamin A, or retinols. This type is ready for the body to use. Plant sources provide carotenoids, such as beta-carotene, which is a powerful antioxidant. The body can convert these into vitamin A. For this reason, lists of ingredients often show vitamin A content as “vitamin A RAE.” RAE means “retinol activity equivalents.” Animal sources of vitamin A include:
Find out more here about dietary sources of vitamin A. Recommended intakeNutritionists measure some vitamins in two ways:
Food packages usually show the amounts in IU. A diet that contains 900 mcg RAE of vitamin A, which is the recommended intake for males over 14 years of age, would provide around 3,000–36,000 IU of vitamin A, according to the Office of Dietary Supplements (ODS). Anyone who has concerns about their vitamin A intake should seek advice from a health professional, who will help them understand these measures. The recommended intake of vitamin A varies by age and sex. The 2015–2020 Dietary Guidelines for Americans recommend consuming the following amounts each day. Amounts are in mcg RAE.
DeficiencyVitamin A deficiency is rare in the United States, but it can affect a person who:
A long-term deficiency can lead to a loss of night vision and possibly a total loss of vision. OverdoseToo much vitamin A can be toxic. It can affect:
During pregnancy, high levels of vitamin A can harm a growing fetus. Symptoms of an overdose include:
In severe cases, coma and death can result. Vitamin A supplements are available for purchase online. However, people should speak to a doctor before taking these or other supplements. The time a person takes a vitamin can affect its impact. Find out more here about when to take different vitamins. People obtain vitamin D:
The body obtains the compounds it needs to make vitamin D from food. It also produces vitamin D when ultraviolet (UV) light meets the skin. TypesVitamin D is not a single substance but a group of compounds collectively known as calciferol. The body absorbs calciferol into the bloodstream and then converts it to calcitriol. Two types occur naturally:
FunctionVitamin D has two main roles in the body:
Find out more about the health benefits of vitamin D. Dietary sourcesA person can obtain some vitamin D from the sun, but most people will also need to use other sources, too. The main alternative is food. Dietary sources include:
How can you get more vitamin D from the sun? Click here to find out. Recommended intakeExperts measure vitamin D in international units (IU). Current guidelines recommend that people of all ages intake of 600 IU of vitamin D daily. This is hard to measure, however, as it is not easy for a person to know how much vitamin D they obtain from sunlight. DeficiencyA vitamin D deficiency can affect:
The main effects of vitamin D deficiency include:
Learn more about vitamin D deficiency. OverdoseIt is rare for a person to have too much vitamin D, but using supplements could trigger this. Having too much vitamin D could lead to high levels of calcium in the blood. This can lead to:
Vitamin D supplements are available for purchase in pharmacies and online. A person should speak to their doctor before using these supplements, however. Vitamin E is an antioxidant that can help the body destroy free radicals. Free radicals are unstable atoms that can cause oxidative stress. Oxidative stress can lead to cell damage, and this can result in cancer and other diseases. Vitamin E may help protect the body from a range of health issues. TypesThere are eight forms of vitamin E, but only alpha-tocopherol meets humans’ needs, according to the ODS. FunctionSome reasons why the body needs vitamin E are:
Dietary sourcesGood sources of vitamin E include:
Which foods are good sources of vitamin E? Find out here. Recommended intakeCurrent guidelines recommend people consume the following amounts of vitamin E. Experts measure vitamin E intake in milligrams (mg) AT, but packaging currently uses international units (IU).
The ODS note that, during breastfeeding, a female should consume 19 mg (28.4 IU) each day. DeficiencyVitamin E deficiency is rare, but it can affect people with Crohn’s disease or cystic fibrosis. These conditions affect the liver’s ability to absorb vitamin E. A deficiency can result in:
As vitamin E is an antioxidant, a long-term deficiency could increase the overall risk of various diseases. Click here to find out how to recognize a vitamin E deficiency. OverdoseObtaining vitamin E through natural sources is unlikely to lead to an overdose, although supplement use can increase this risk. People who use blood-thinning medication, such as warfarin (Coumadin) should ask their doctor before taking vitamin E supplements, as these may interfere with blood clotting. Vitamin E supplements are available for purchase in pharmacies and online. Vitamin K helps the body form blood clots. Blood clotting is essential to prevent excessive bleeding. TypesThere are several types of vitamin K. The two most common groups are:
There are also synthetic forms and other forms that the body makes. FunctionApart from blood clotting, vitamin K may also:
Learn more here about why we need vitamin K and where to get it. Dietary sourcesFood sources of vitamin K-1 and K-2 include:
Learn about 40 foods that provide vitamin K. Recommended intakeExperts do not have enough evidence to recommend a specific intake of vitamin K suitable to meet the needs of 97-98% of healthy individuals. Instead, they recommend an adequate intake (AI), an amount assumed to provide nutritional adequacy, as follows:
DeficiencyThe body is not able to store as much vitamin K as it does vitamin A or D. This means a person needs a regular intake of vitamin K, and there is a higher chance of a deficiency. A vitamin K deficiency may result in:
Learn more about a vitamin K deficiency here. OverdoseTaking high quantities of vitamin K does not appear to lead to adverse effects. However, it can interfere with the use of blood-thinning medications, such as warfarin (Coumadin). Vitamin K supplements are available for purchase in pharmacies and online. However, people should speak to a doctor before using them, especially if they use blood thinners or have a condition that affects blood clotting. Fat-soluble vitamins are essential for overall health. Most people can obtain enough of each vitamin from a varied and healthful diet. Anyone who has concerns about their vitamin intake should speak to a doctor. In some cases, a doctor may recommend taking supplements. Which of the following is true of vitamins in general?Which of the following is true of vitamins in general? They help enzymes participate in release of energy from carbohydrates, proteins, and fats.
Do vitamins provide direct energy to the body?Calories in our food provide fuel for energy; vitamins and minerals do not contain calories, therefore they do not provide direct energy although they help release the energy from food.
Which of the following statement is not true about vitamins?Vitamins are considered essential nutrients—because acting in concert, they perform hundreds of roles in the body. They help shore up bones, heal wounds, and bolster your immune system. but they are not vital for life.
What do vitamins do for the body?Vitamins have different jobs to help keep the body working properly. Some vitamins help you resist infections and keep your nerves healthy, while others may help your body get energy from food or help your blood clot properly. By following the Dietary Guidelines, you will get enough of most of these vitamins from food.
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