Emma Laing, clinical professor and director of dietetics in the College of Family and Consumer Sciences, spoke with Everyday Health about the benefits of fat-soluble vitamins and how to get the necessary amounts.
Fat-soluble vitamins are absorbed through fats and oils and stored in the liver and fatty tissues until your body needs them. There are four kinds of fat-soluble vitamins — A, D, E and K — each with its own unique benefits.
Vitamin A supports healthy vision and immunity, D is important for bone and muscle health, E fights cell damage and K assists in blood clotting and regulating blood pressure.
Unlike water-soluble vitamins, fat-soluble vitamins don’t exit the body quickly. According to experts, the longevity of these vitamins makes it easier for fat-soluble vitamins to build up to dangerous levels.
“Consuming too many fat-soluble vitamins can cause unpleasant side effects and can even pose safety concerns, such as reducing the effectiveness of medications, preventing blood from clotting, or increasing the risk of certain cancers,” Laing said.
Luckily, for those who eat a balanced diet, it’s unlikely that they’ll consume too many fat-soluble vitamins. Taking supplements, however, can create an excess.
To get the correct amount of fat-soluble vitamins, Laing recommended aiming for variety in your diet. An omnivorous diet is the best for obtaining sufficient amounts. Those who don’t eat animal products should be sure to prioritize plant sources like carrots, spinach and blueberries that are high in the vitamins.
There are cases where supplements may be necessary. Laing recommended discussing benefits and risks with your doctor.
“Dietary supplements can help people meet their requirements for fat-soluble vitamins by filling nutrient gaps or helping to treat a diagnosed deficiency,” she said.
