When it comes to vitamins, there are two main categories: fat-soluble and water-soluble. Fat-soluble vitamins, such as A, D, E and K, are stored in the body's adipose tissue and are more easily absorbed in the presence of fat in the diet. On the other hand, water-soluble vitamins, like thiamine, riboflavin, folic acid, niacin, biotin and pantothenic acid, dissolve in water and are eliminated through urine if not used by the body. To ensure that you stay within a safe daily intake range of fat-soluble vitamins, it is important to talk to your healthcare provider if you are taking or planning to take them. It is also important to understand how each vitamin works in the body and how they differ between fat-soluble and water-soluble vitamins.
Water-soluble vitamins are absorbed by the body's fat cells and then carried through the bloodstream. This form of vitamin E is solubilized in water by the addition of certain compounds during a specific manufacturing process. On the other hand, fat-soluble vitamins are stored in the liver and fatty (adipose) tissues for future use. Excess fat-soluble vitamins can cause health problems if not replaced properly. To prevent this from happening, it is essential to eat a balanced diet that includes a variety of foods to consume all the water and fat-soluble vitamins.
People can also be deficient in fat-soluble vitamins if their fat intake is too low or if their fat absorption is compromised due to certain drugs or diseases. The Dietary Reference Intakes (DRI) developed by the Food and Nutrition Board of the National Academies of Sciences provide recommendations on vitamin A, as well as other nutrients. In conclusion, focusing on vitamin intake primarily through diet with the support of a multivitamin is a good idea. It is also important to talk to your healthcare provider if you are taking or planning to take fat-soluble vitamins to ensure that you stay within a safe daily intake range. Eating a nutritious and balanced diet that contains fruits, vegetables, whole grains, dairy products, lean proteins, healthy fats, nuts and seeds can help you get all the vitamins your body needs.