Fat Soluble Vitamins Absorption

Fat soluble vitamins absorption requires fat in order for the vitamin to be stored in the body. These vitamins are found in seeds, leafy greens, meats, dairy and egg yolks. Unlike water soluble vitamins, they are stored in the body and can accumulate in toxic amounts.

Most people can tolerate large stores of these vitamins, but if you megadose a certain vitamin you may be in for an adverse reaction. Most vitamin pills contain safe amounts but, of course, you should always consult with your physician before taking any vitamin and he or she can advise you as to the amount that is safe.

Fat soluble vitamins absorption happens in the intestines and the vitamins are eventually stored in the liver or fat cells. They are absorbed along with fat, so any foods or pills you take that inhibit the digestion of fats will also inhibit the absorption of these vitamins. Vitamins A, D E and K are all fat soluable.

Fat soluble vitamins absorption happens for Vitamin A in the intestines where it is transported to be stored in the liver. A diet deficient in fat can decrease the absorption of this important vitamin that is vital to vision, embryonic development and immune function. The RDA for Vitamin A is 800 mcg for adult females and 1000 mcg for adult males. This vitamin can be found in eggs, whole milk and yellow and green vegetables.

Another of the fat soluble Vitamins, Vitamin E absorption requires bile and other secretions from the pancreas. It is secreted from the intestines to the lymph and eventually stored in fat tissues. This powerful antioxidant prevents free radical damage and helps enzymatic activity. The RDA for vitamin E for adults is 10 MG a day. This vitamin can be found in vegetable oils, nuts and whole grains.

Vitamin D is an interesting vitamin as it is made by exposure of your skin to the sun. The fat soluable vitamins absorption of this vitamin happens in the lymphatic system. This vitamin is vital for bone and tooth health as it maintains phosphorus and calcium and concentrations. Your body can make all the vitamin D you need with about 15 minutes a day of unprotected sun exposure. This may not be practical for some, and the RDA for supplementation is 10 MCG. This vitamin can be found in oily fish such as tuna, salmon, sardines and mackerel as well as free range eggs.

Vitamin K - like the others, this fat soluble vitamins absorption happens in the intestines and it is stored mostly in the liver. This vitamin is essential for proper blood clotting and bone density and there is some research coming out to support it’s value in the fight against osteoporosis. Avoid eating nuts or fruits with this vitamin as they can block proper absorption. The RDA for this vitamin is 90 MCG a day for adult women and 120 mcg a day for adult men. This vitamin can be found in green vegetables, apples, oats, carrots, potatoes and bananas.

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