Fat Soluble Vitamins

Fat Soluble Vitamins

Fat soluble vitamins are:
1. soluble in fat
2. more likely to be stored in the body
3. very likely to be toxic when large amounts of supplements are consumed
I Vitamin A aka Retinol
A. 1. deficiency is a major public health problem worldwide
a. leading cause of blindness
b. deficiency not a problem in US b/c everything is fortified
B. Beta carotene
1. plant foods contain B carotene
2. converted in the body to Vit A
3. as an antioxidant:
a. aka provitamin A
b. helps protect the body from diseases and cancer
C. Functions:
1. in vision:
a. helps to maintain the cornea
b. conversion of light energy into nerve impulses at the retina
c. rhodopsin: a light sensitive pigment of the retina that contains a protein called opsin
2. maintenance of epithelial cells
a. skin
b. mucous membranes
3. in reproduction and growth:
a. sperm development in men
b. normal fetal development in women
c. growth in children
d. remodeling of the bone w/Vit D
1. the formation and breakdown of bone
D. Deficiency
1. night blindness
2. Xerophthalmia: total blindness as a result of Vit A deficiency
3. Keritinization: rough, dry, scaly skin
E. Toxicity
1. beta-caratene dyspigmentation
2. liver damage
3. bone malformation and pain
4. birth defects from mothers taking large doses
5. headache, vomiting (overdose of Flintstones)
F. Food sources
1. Preformed Vit A (from animals)
a. liver
b. dairy products
c. eggs

2. Pro Vit A (beta carotene from plants)
a. carrots
b. sweet potatoes
c. pumpkin and squash
d. spinach, green leafy vegs
e. cantaloupe
f. apricots
II Vitamin D
A. 1. Acts like a hormone b/c it is produced in one organ (skin), and affects other organs (intestines and bones).
2. Can be produced in the skin with sufficient exposure to sunlight.
B. Functions:
1. bone health: works with other nutrients (Vit A, C) to promote bone growth.
2. absorption of calcium (explains why milk is fortified with D) and phosphorous for bone maintenance.
3. Minor role in maintenance of immune system, brain, and nervous system.
C. Deficiency
1. In children:
a. rickets: affects children worldwide
b. symptoms:
i. inadequate calcification of bones
ii. growth retardation
iii. misshapen bones including bowing of legs
iv. enlargement of the ends of long bones
v. deformities of ribs, rachitic rosary of rickets (beads develop where cartilage and bones attach)
vi. delayed closing of fontanel, thus rapid enlargement of the head.
2. In adults:
a. osteomalacia
i. soft, flexible, brittle and deformed bones
ii. progressive weakness
iii. pain in pelvis, lower back and legs
iv. symptoms:
1. tall adults getting shorter
2. bowing of legs
b. osteoporosis
i. loss of Ca from the bones due to inadequate synthesis of Vit D
ii. results in a reduced bone density




3. In the elderly:
a. deficiency is likely due to inadequate production and activation of Vit D, a decreased consumption of milk and having little time in the sun
b. increased risk for bone loss and fractures
D. Toxicity
1. Ca deposits in soft tissue (heart, lungs, kidneys)
2. growth retardation
3. kidney damage to the point of death
E. Food Sources
1. fortified milk, butter, and margarine
2. cereals
3. chocolate mixes
4. veal, beef, egg yolks, liver, fatty fish, and their oils
5. vegans may need fortification if they don’t have adequate sun exposure
III Vitamin E aka Tocopherol
A. 1. fibrocystic breast disease responds to vitamin E treatment
2. intermittent claudication (muscle cramping brought on by walking) responds to vitamin E treatment
B. Functions:
1. as an antioxidant
a. stops the chain reaction of free radicals
b. protection of polyunsaturated fatty acids and Vit A
c. protects the oxidation of LDL’s
C. Deficiency:
1. primary deficiency due to inadequate intake is rare
2. erythrocyte hemolysis (breaking of rbc’s…causes anemia)
a. occurs in premature infants
b. hemolytic anemia can be treated with Vit E
3. nerve damage
D. Toxicity
1. rare: only happens if too many supplements
2. inhibits Vit K activity
E. Food Sources
1. polyunsaturated vegetable oils
2. leafy greens
3. nuts, peanuts
4. whole grains
5. liver
6. egg yolks
IV Vitamin K aka Menadione
A. Functions:
1. blood clotting: necessary for the formation of Prothrombin
B. Deficiency:
1. hemorrhage

C. Toxicity:
1. rare
2. may decrease the effectiveness of anti-clotting medication.
D. Food sources
1. gut flora
a. bacteria living in intestines
b. prolonged antibiotics can cause deficiency
2. liver
3. leafy greens, cabbage
4. milk
V Antioxidant Nutrients in Disease Prevention
A. Antioxidants have a role in:
1. preventing oxidation, and thus
2. assist in the prevention of chronic disease
B. Antioxidant functions:
1. prevention of formation of free radicals
a. reduces the effects of aging, cataracts, arthritis
2. prevention of cancer
a. protects DNA
3. prevention of heart disease
a. prevents LDL oxidation
b. lowers blood cholesterol and bp
C. Food sources
1. fruits: pomegranates, berries, citrus
2. vegetables: kale, spinach, and brussel sprouts
3. grains: millets and oats
4. legumes: pinto and soy beans
5. nuts: walnuts
D. Supplements
1. not enough data to confirm benefits of supplements only
2. contents of supplements are limiting
3. still need research to define optimum and dangerous levels
4. at high levels, may act as pro-oxidants
E. Which is better, food or supplements?
1. food found more effective than supplements
2. consume diet low in saturated and trans fat
3. eat plenty of fresh fruits, vegetables, and whole grains
4. exercise
5. eliminate smoking
6. DASH diet