The Fantastic Four: Fat Soluble Vitamins That Work Together to Fight For Your Health

Research / December 9, 2014

You know your body and your bones need certain vitamins like C and D in order to properly function.

But did you know that in order to properly absorb and use those vitamins it takes a team effort?

Let me explain.

Vitamins are generally classified into two categories: water soluble and fat soluble.

Water soluble vitamins include all of the B vitamins and vitamin C. These vitamins are dissolved in water and if there is excess in your system, your body flushes them out.

Fat soluble vitamins on the other hand, such as vitamins A, D, E and K, need to be taken with fats in order for the body to break them down.

Unlike water soluble vitamins, any excess of these vitamins in your system will be stored in your liver and fatty tissues until the body needs them.

The Fat Soluble Balancing Act

Vitamins and minerals work together in your body which means you need adequate amounts of each in order for the others to properly benefit you.

For instance, numerous animal studies have shown that vitamin A reduces the toxicity of vitamin D and vitamin D reduces the toxicity of vitamin A. Not only has research demonstrated an interaction between vitamin A and vitamin D, but also interactions between all of the fat soluble vitamins.

When researchers fed rats vitamin A at 10 times the normal amount, serum levels of vitamins E and D drop; when they feed rats vitamin A at 50 times the normal amount, serum levels of vitamin K also drop. One symptom of both vitamin A and vitamin E toxicity in the rat – internal hemorrhaging – resembles a major symptom of vitamin K deficiency, suggesting that part of the toxicity of vitamins A and E may be due to an imbalance with vitamin K,” as stated on WestonAPrice.org

How well vitamin E works depends on the other fat-soluble vitamins and vice versa. Vitamins A, D, E and K have an important synergistic relationship where they balance and enhance each other. They are also crucial in promoting bone health and ensuring proper absorption and utilization of the calcium we eat. 

The Fat Four: Four Fat Soluble Vitamins You Need for Optimal Health

Vitamin A:

Vitamin A is a family of compounds that plays an important role in your vision, reproduction and bone growth. The two most common sources of vitamin A are retinol and beta carotene. Beta carotene is actually a precursor to vitamin A, meaning that the body needs to convert it for use.

You may think you can get all the vitamin A you need from dark leafy greens and orange plant foods such as carrots, and sweet potatoes. The problem with this is that most people are only able to convert a tiny amount of the vitamin A they consume for use. That’s why retinol is known as ‘true’ vitamin A because it is readily available and the body can process it easily. Retinol is found in animal foods such as eggs, fatty fish and liver.

Vitamin D:

We’ve all heard extensively about vitamin D and it’s importance for strong, healthy bones. But what is even more important is the type of vitamin D, as one is far superior than the other .

The two distinct forms of vitamin D are ergocalciferol (vitamin D2) and cholecalciferol (vitamin D3). Initially, the two forms were regarded as interchangeable of equivalent, but this was based on studies on rickets prevention conducted over 70 years ago. With the emergence of 25-hydroxyvitamin D as a measurement to test vitamin D status, it has proven that vitamin D3 is the more potent form in humans.

One reason may be that Vitamin D3 is the more natural form of the two. Vitamin D3  is produced by your skin when you are exposed to sunlight or through fish consumption. Vitamin D2 on the other hand is technically not ‘natural’ as it is produced through ultraviolet exposure of foods, which has been patented and licensed to pharmaceutical companies for synthetic production.

The American Journal of Clinical Nutrition has even stated that, “Vitamin D2, or ergocalciferol should not be regarded as a nutrient suitable for supplementation or fortification.”

Vitamin E:

Vitamin E is known for its antioxidant qualities and has been labeled fat-soluble vitamins’ most potent antioxidant. Vitamin E helps protects vitamin C, vitamin A, red blood cells and essential fatty acids from being destroyed.

In addition, there have been consistent studies stating that low vitamin E levels may be related to osteoporosis. In one study specifically, lower vitamin E serum levels were associated with osteoporosis in early postmenopausal women. The study showed that, “these findings highlight that vitamin E may increase BMD in healthy postmenopausal women.” However, vitamin E needs to be studied further as there are limited human studies.

Vitamin K:

Most people make the common connection between vitamin K and blood clotting, but there is more to vitamin K than just coagulation, like bone health support.

Specifically, vitamin K can protect against bone loss and arterial calcification. There has been a misunderstanding that high calcium intake is one of the reasons for arterial calcification, but this is misleading. A significant number of studies have actually shown that insufficient vitamin K2 levels accelerates arterial calcification. One of vitamin K’s functions is to direct the calcium straight to your bone and prevent it from building up in your arteries.

Like vitamin D, one form of vitamin K is far superior. You can read about it on this AlgaeCal blog post.

The RDA for Fat-Soluble Vitamins

For these vitamins to work together, they must be present in optimal amounts for your age and gender. Below are the Recommended Daily Allowances (RDA) of each.

Vitamin A: 700 mcg/day for adult females and 900 mcg//day for adult males.

Vitamin D: 800 IU, which is the recommended amount for maintenance of healthy bone for adults over age 50.

Vitamin E: 15 mcg of alpha-tocopherol/day for females and males over the age of 14. Taking more in excess does not results in any added benefits.

Vitamin K: 90 mcg/day for females 50 and older and 120 mcg/day for males 50 and older.

Conclusion? You Need to Balance Your Vitamins

Simply put, the vitamins covered today are unable to do their proper jobs without enough fat soluble vitamins in your system for them to work with. Each requires a balance of the other. So when you’re reviewing your diet and supplement protocol, make sure you’re getting a balanced amount of these crucial vitamins daily.

 


Sources:

  1. www.niams.nih.gov/Health_Info/Bone/Bone_Health/Nutrition/vitamin_a.asp
  2. ajcn.nutrition.org/content/84/4/694.full
  3. www.ncbi.nlm.nih.gov/pubmed/23536191
  4. www.ncbi.nlm.nih.gov/pubmed/18722618
  5. www.westernnationalroundup.org/skillathon/FNJC/Fat%20Soluable%20Vitamins.pdf

 

Monica

0 thoughts on “The Fantastic Four: Fat Soluble Vitamins That Work Together to Fight For Your Health

Pauline Harmon

I have osteoporosis and am taking algaecal and strontium, but I also have an advanced case of glaucoma with much vision loss. very large doses of vitamin A have been recommended to try to protect from more vision loss, also large doses of vitamin C to help keep eye pressure down. After reading this about needing to balance vitamins, how can I manage that with my condition? Pauline

Monica

Hi Pauline,

That’s a good question for your doctor.

Research suggests that as long as you are not exceeding the tolerable upper limit, your body should be equipped to take care of balancing the large doses of vitamin C and vitamin A by either storing or flushing them out as needed. Remember that fat soluble vitamins will be stored in your fatty tissues until the body needs them (as noted in the article). And vitamin C, which is a water soluble vitamin, will be flushed out by your body if it there is too much and it is not needed. Here is a short article explaining in more detail about tolerable upper limit and water soluble vs. fat soluble vitamins: http://www.livestrong.com/article/226350-what-happens-if-you-take-too-many-vitamins/

Hope this helps!

– Monica from AlgaeCal

Tisha Rose

I have been taking AlgaeCal for four years… a hair analysis shows that I do not have hardly any magnesium. My calcium (10.4)is going to my blood and not to my bones. ? (I am 76 yrs old – tests show no para thyroid, etc.)

Why is magnesium usually considered as not very important ?

Monica

Hi Tisha,

Dietary calcium intake should not stay in the blood and added vitamin K2 in AlgaeCal directs calcium straight to your bones. As for your lack of magnesium, AlgaeCal’s recommended daily dose (4 capsules) gives you 350 mg of magnesium, which is slightly more than the recommended RDA of 320 mg. So there shouldn’t be any reason that you have hardly any magnesium – I know you mention that you have been tested but it seems that there are underlying health issues as both of these are not typical.

With regards to your question on the importance of magnesium: magnesium is very important. Magnesium is crucial to your overall health as it is essential for hundreds of biochemical reactions in the body and also plays a major role in supporting your bone health. Here are some articles on the importance and roles that magnesium plays: https://www.algaecal.com/blog/stats-say-you-may-be-low-on-magnesium-mineral/ , https://www.algaecal.com/blog/magnesium-for-calcium-absorption/ , https://www.algaecal.com/blog/magnesium-increases-energy-production/

If you need any more information, please let me know!

– Monica from AlgaeCal

Phyllis

Tisha
Just because your PTH was normal, doesn’t mean you don’t have parathyroid disease. I had high blood calcium levels for several years with normal PTH, but had a tumor on one parathyroid gland. I was finally diagnosed after going to parathyroid.com and calling Dr. Norman’s office in Tampa, Fla. I suggest you check out the website.

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