Everything You Need To Know About Fat-Soluble & Water-Soluble Vitamins

The fat-soluble vitamins

The modern “reduced fat” diet leads to a deficit of fat-soluble vitamins and their benefits. Vitally important for immune, hormone, and brain health, fat-soluble vitamins are dissolved in fat and must be paired with healthy fats to be bioavailable. Because the body stores unused fat-soluble vitamins instead of releasing them in urine, these vitamins can be toxic if taken in excess.

1. Vitamin A

Vitamin A equips the body with a strong immune system. (13) Deficiency in vitamin A has been linked to inflammatory conditions such as rheumatoid arthritis and type 1 diabetes. Why? Researchers seem to think (14) this has to do with our dendritic cells. These cells are the alarms of the immune system, and send out the messages the signal that are stimulating or calming. The calming response needs vitamin A to operate optimally. Vitamin A can be found in the following foods:

• fish
• shellfish
• cod liver oil
• liver
• butter or ghee

Why are there no plant sources listed above? Plant carotenes, a precursor to vitamin A, are found in sweet potatoes and carrots, but the conversion rate to the usable form of vitamin A (retinol) is very weak. Research suggests that just 3 percent of beta-carotenes (15) are converted in a healthy adult.

2. Vitamin D

Known as the “sunshine vitamin,” this nutrient is essential for metabolic and immunological pathways in the body. For example, Th17 cells are helper T-cells that produce several inflammatory chemicals, such as interleukin-17. With autoimmune conditions—such as inflammatory bowel disease, multiple sclerosis, psoriasis, and rheumatoid arthritis—Th17 cells are often at high levels. Vitamin D, in conjunction with vitamin A, works to synergistically dampen the Th17 inflammatory response.

As with vitamin A, vitamin D is most abundant in animal and dairy fats like:

• mackerel
• oysters
• sardines
• egg yolks

However, soaking up some sun is one of the best ways to boost your vitamin D. Aim for about 20 to 60 minutes a day, depending on your complexion. Also think about testing your vitamin D levels every few months to ensure a healthy level

3. Vitamin E

Vitamin E refers to a combination of nutrients known as tocopherols. While alpha-tocopherol seems to be the most bioavailable, beta-tocopherol, gamma-tocopherol, and delta-tocopherol all work synergistically in foods and in your body. Vitamin E is a potent antioxidant essential to calming inflammation and supporting healthy and balanced hormonal and immune systems. Find Vitamin D naturally in:

• raw almonds
• raw hazelnuts
• wild salmon
• palm kernel oil
• flaxseed oil

4. Vitamin K2

K2 is a predominant nutrient deficiency in our modern diets. Studies have found (16) that vitamin K2 effectively inhibited the pro-inflammatory iNOS in the spinal cord and brain immune systems in rats that were showing symptoms of multiple sclerosis. K2 is best paired with the other fat-soluble vitamins, A and D, in whole food form like grass fed butter oil (ghee) or organ meat. Natto, a Japanese superfood made from non-GMO fermented soybeans is also high in levels of K2. Dandelion greens, raw Swiss chard, and cooked kale all contain vitamin K1 which is converted to K2 in a healthy gut microbiome. Gut bacterial for the win again!

In any discussion about supplements and vitamins, it is imperative to remember that real food comes first. One cannot supplement out of a poor, nutrient deficient diet. While supplements can help, they cannot mimic how nutrients in real food act in our bodies. Nutrient magic never will come from a pill or a dropper. However, our food supply no longer contains the nutrients that it had in times past so it is vital to balance and tailor a plan to your body. It is wise to get lab work done before starting a supplement regimen, so your supplement plan that will be as targeted as possible.

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