Fat Soluble Vitamins: Stored in your fatty tissue, and are typically absorbed by the foods we eat such (dietary fats, vegetables, fruits etc). Fat soluble vitamins are stored in the body and therefore are not needed as often as water soluble vitamins. Over consumption of fat soluble vitamins can lead to toxicity.
A- Necessary for vision, bone growth, and a healthy immune system. This is normally found from animal derivatives (milk, egg, butter) as well as a beta- carotene precursor. The body is able to convert the beta-carotene precursor to a usable form of vitamin A from dark green vegetables, squash (pumpkin, sweet potato, summer squash), and from fruits such as oranges, apricots, and melon.
D-- Necessary for calcium absorption necessary for bone health. Found in milk, cheese etc. In the presence of sunlight the body's skin is also able to synthesize vitamin D.
E -- Necessary for healthy cells. It's found in plant oils, leafy green vegetables, nuts and seeds.
K-- Necessary for clotting factors. Your liver utilizes vitamin K to make clotting proteins in your blood. Ever taken care of someone who takes coumadin (warfarin) and they are cautious about consuming too many OR too little green/leafy vegetables? That's because green veggies are rich in vitamin K. Coumadin works against vitamin K by preventing your liver from its ability to use vitamin K to synthesize clotting factors. If you are on anticoagulant therapy make sure you work with your provider and coumadin clinic and keep a consistent amount of vitamin K in your diet. This vitamin is also produced in the intestinal tract by bacteria.
Water Soluble Vitamins: These are vitamins that can dissolve in water. Water-soluble vitamins travel to the body's tissues but are not stored in the body and excess amounts of vitamin are excreted by the kidneys. The body needs water soluble vitamins in frequent and small doses, and because these vitamins are not stored in our fat, there is a lower risk for toxicity. This doesn't mean that water soluble vitamins are a free for all; toxicity can still occur with. Water soluble vitamins are found in plant and animal foods or dietary supplements and must be taken in daily. Vitamin C and members of the vitamin B complex are water-soluble. Most people obtain these vitamins directly from foods they eat each day (B1, B2, B3, B6, B12, Folic Acid, Vitamin C etc..). However, some individuals (elderly, those with absorption issues, pregnant women, those on certain diuretics/medications, vegetarians) may need to use supplements to obtain enough of the required vitamins. If you start out on a new vitamin go slow and always make sure you let your provider know what supplements/complementary alternative therapy you're taking.
Here's what I take each day:
Multi Vitamin (1), Omega 3-6-9 (2), Apple Cider Vinegar (1), and CLA (2).
If you take a vitamin and your urine is turning green or some other weird color-- guess what-- you're excreting vitamin and whatever you're taking isn't needed by your body. The guy at GNC tried to tell me to take 2 horse pill vitamins each day and I explained to him that I was wasting them if I did that. I suppose that's how they make their money.
Happy Saturday,
Kris
