play an integral role in the body's ability to function properly. Without proper intake of fat-soluble vitamins, the health and balance of your body's system diminishes.
Function
Fat-soluble vitamins are stored in fat cells so the body can access them more readily as needed. Vitamins A, D, E and K make up these vitamins. The role they play is on a microscopic level with your metabolism. The sugars, amino acids and fatty acids found in carbohydrates, protein and fat are metabolized by your cells. Vitamins, serving as enzymes and co-enzymes, allow your cells to create this metabolic process.
Dietary Allowance
The recommended daily allowance of fat-soluble vitamins is: vitamin A for males: 5,000 international units (IU), females: 4,000 IU, children: 2,000 to 5,000 IU. Vitamin D for adults: 400 IU, for children it's unwarranted. Vitamin E: 10mg (roughly 15 IU). Vitamin K: 1mcg per 2.2 pounds of body weight.
Effects
Vitamin A maintains a healthy immune and visual system, proper growth and development, and the skin's health and structure. Vitamin D stimulates calcium absorption, while vitamin E protects against cell damage. Vitamin K assists with blood clotting.
Warning
Since fat-soluble vitamins are stored in fat cells, the possibility for toxic build up is greater. This can potentially cause dangerous side effects (vitamin D with the greatest potential to cause toxicity). Toxicity generally occurs from over-supplementing with synthetic vitamins.
Considerations
Taking in adequate amounts of fat-soluble vitamins typically occrus through eating a diet rich in vegetables, fruits, legumes, nuts, whole grains, wild fish and lean meats. Eat foods that are minimally processed; highly processed foods can create vitamin deficiencies due to lack of nutrients. If you need supplementation, buy supplements derived from whole foods, not synthetic.
Tags: fat-soluble vitamins, stored cells, vitamins stored, vitamins stored cells, your cells