Limit the dose of vitamins that dissolve in fat

Basically vitamins are divided into two types, namely vitamins that are water-soluble (B, C) and fat-soluble (A, D, E, K). Both types of vitamins must be consumed in the right amount, especially for fat-soluble vitamins. .

Vitamins are needed by the body to carry out various metabolic functions. Daily vitamin needs can actually be fulfilled by eating a balanced nutritious diet regularly. Vitamin supplements are only needed if the intake of food alone is not enough, it can be due to an unhealthy diet or because of their increasing needs.

Limit the dose of vitamins that dissolve in fat

But you need to remember, taking supplements of fat-soluble vitamins should not be excessive. Because, excess fat soluble vitamins will not be directly excreted from the body, but settles in fat tissue. This can cause various adverse effects on health.

Why Be Careful Consuming Soluble Vitamins D Nature of fat ?

After entering the body, fat-soluble vitamins (vitamins A, D, E, and K) will pass through the lymphatic system of the small intestine for later flowed in the blood. Furthermore, these fat soluble vitamins will be stored in the liver and fat tissue.

Excess vitamins of this type will not be directly removed from the body. This is why you are not recommended to consume too many fat soluble vitamins. If consumed in excess, fat-soluble vitamins can cause a vitamin overdose or hypervitaminosis, which is poisoning due to vitamin intake that is too high.

Unlike the case with vitamins that are soluble in water. This type of vitamin can be directly excreted from the body through urine if the amount is excessive, so the possibility of vitamin poisoning will be smaller.

Then, What are the Recommended Daily Measures?

In order not to experience an overdose of vitamins, limit your intake of vitamins so they don't exceed your daily needs. The following is the amount of fat soluble vitamins your body needs every day:

  • Vitamin A
    Women aged 19-70 years need 1,600 IU of vitamin A intake (equivalent with around 500 micrograms, while pregnant women need 2,600 IU (800 micrograms) of vitamin A. Whereas in men, the amount of vitamin A needed is around 2,000 IU (600 micrograms).
  • Vitamin D
    The need for vitamin D intake in a day, for ages 19-64 years is around 600 IU (15 micrograms), and for ages 65 years and over is 800 IU (20 micrograms).
  • Vitamin E
    The need for daily intake of vitamin E, for women and men, is around 16.5 IU (15 mg equivalent). While breastfeeding women need more vitamin E intake, which is around 21 IU (around 19 mg).
  • Vitamin K Need for vitamin K intake for women over the age of 18 years and above are around 55 mcg per day. Whereas men aged 19 years and over need 65 mcg of vitamin K per day.

Supplements Not Always Needed by the Body

Many people feel safe taking supplements that are said to be made from natural ingredients. But be careful, even though it's natural, supplements aren't necessarily safe for everyone, it can even be dangerous if consumed by people with certain medical conditions. Moreover, supplements containing fat-soluble vitamins, which if consumed in excessive amounts, can precipitate and become toxic to the body.

In order to avoid dangerous risks, taking a fat-soluble vitamin supplement must always be under the supervision of a doctor or expert nutrition, especially if you have certain medical conditions. In essence, consume vitamins in reasonable amounts as needed, and avoid consuming them carelessly.

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