How Long Can I Take Vitamin B Complex

Print this fact sheet

by J. Clifford and A. Kozil* (9/17)

Quick Facts…

• Minor amounts of vitamin A, vitamin D, vitamin E and vitamin K are needed to maintain good  health.
• Fat-soluble vitamins will not exist lost when the foods that incorporate them are cooked.
• The trunk does not need these vitamins every day and stores them in the liver and adipose  (fat) tissue when not used.
• Virtually people do non need vitamin supplements.
• Megadoses of vitamins A, D, E or K can be toxic and lead to wellness issues.
• Requirements for vitamins may be expressed in different mathematical units. Shut attention should be paid to ensure that similar units are being compared.

What are Vitamins?

Vitamins are essential micronutrients required by the body in minor amounts to support a range of vital functions.  Vitamins are divided into two groups: water-soluble (B-circuitous vitamins and C
vitamins) and fat-soluble vitamins (A, D, Eastward and K). Unlike h2o-soluble vitamins that need regular replacement in the body, fat-soluble vitamins are stored in the liver and fatty tissues, and are
eliminated much more slowly than h2o-soluble vitamins. For more information on water-soluble vitamins, see fact canvas 9.312 H2o-Soluble Vitamins: Vitamin B-Complex and Vitamin C.

What are Fat-Soluble Vitamins?

The fatty-soluble vitamins, A, D, E, and K, are stored in the body for long periods of fourth dimension and generally pose a greater risk for toxicity than h2o-soluble vitamins when consumed in excess. Eating a normal, well-balanced diet volition not lead to toxicity in otherwise good for you individuals. Withal, taking vitamin supplements that incorporate megadoses of vitamins A, D, Due east and G may lead to toxicity.

While diseases acquired by a lack of fatty-soluble vitamins are rare in the United States, symptoms of mild deficiency can develop without acceptable amounts of vitamins in the diet. Additionally, some
health problems, such equally inflammatory bowel disease (IBD), chronic pancreatitis, and cystic fibrosis, may decrease the absorption of fat, and in turn, subtract the absorption of vitamins A, D, E and Thousand. Consult a medical professional about whatsoever potential health problems that may interfere with vitamin absorption.

Vitamin A: Retinol

What is Vitamin A?

Vitamin A, too chosen retinol, has many functions in the body. In addition to helping the eyes adjust to calorie-free changes, vitamin A plays an important office in bone growth, molar development, reproduction, cell sectionalization, cistron expression, and regulation of the immune system. The skin, optics, and mucous membranes of the rima oris, nose, throat and lungs depend on vitamin A to remain moist. Vitamin A is also an important antioxidant that may play a role in the prevention of certain cancers.

Food Sources for Vitamin A

Eating a wide diversity of foods is the best way to ensure that the body gets enough vitamin A. The  retinol, retinal, and retinoic acid forms of vitamin A are supplied primarily by foods of fauna origin such every bit dairy products, fish and liver. Some foods of constitute origin contain the antioxidant, beta-carotene, which the body converts to vitamin A. Beta-carotene, comes from fruits and vegetables, especially those that are orange or dark greenish in color. Vitamin A sources too include carrots, pumpkin, winter squash, dark light-green leafy vegetables and apricots, all of which are rich in betacarotene.

How Much Vitamin A Do We Need?

The recommendation for vitamin A intake is expressed as micrograms (mcg) of retinol action equivalents (RAE). Retinol activity equivalents business relationship for the fact that the trunk converts only a portion of beta-carotene to retinol. One RAE equals i mcg of retinol or 12 mcg of beta-carotene (Table i). The Recommended Dietary Allowance (RDA) for vitamin A is 900 mcg/ day for adult males and 700 mcg/day for adult females.

Compared to vitamin A containing foods, it takes twice the amount of carotene rich foods to meet the trunk'south vitamin A requirements, so one may need to increment consumption of carotene containing plant foods to meet the RDA for vitamin A.

Studies indicate that vitamin A requirements may be increased due to hyperthyroidism, fever, infection, cold, and exposure to excessive amounts of sunlight. Those who consume excess alcohol or have renal affliction should also increment intake of vitamin A.

Vitamin A Deficiency

Vitamin A deficiency in the United States is rare, but the disease that results is known as xerophthalmia, which tin can lead to blindness if untreated. Information technology almost usually occurs in developing nations commonly due to malnutrition. Since vitamin A is stored in the liver, it may take up to 2 years for signs of deficiency to announced. Night blindness and very dry, rough peel may betoken a lack of vitamin A. Other signs of possible vitamin A deficiency include decreased resistance to infections, faulty tooth development, and slower bone growth. Vitamin A deficiency is also a known risk factor for severe measles. According to the Globe Health Organization (WHO), Vitamin A supplementation can significantly reduce mortality rates for children with measles who live in areas with a loftier prevalence of Vitamin A deficiency. The effectiveness of vitamin A supplementation to treat measles in countries, such equally the United States, where vitamin A intakes are mostly adequate, is uncertain.

Also much Vitamin A

In the United States, toxic or excess levels of vitamin A are more of a business than deficiencies. The Tolerable Upper Intake Level (UL) for adults is 3,000 mcg RAE (Table 2). Information technology would be difficult to reach this level consuming food lonely, simply some multivitamin supplements incorporate high doses of vitamin A. Retinol is the form of vitamin A that causes the greatest business organisation for toxicity. If you take a multivitamin, cheque the characterization to be sure the bulk of vitamin A provided is in the form of beta-carotene, which appears to exist condom. Some medications used to treat acne, psoriasis, and other skin weather contain compounds that mimic retinol in the body. Much like excessive intake of dietary retinol, these medications take been shown to negatively affect bone health and result in delayed growth in children and teens.

Symptoms of vitamin A toxicity include dry out, itchy skin, headache, nausea, and loss of appetite. Signs of astringent overuse over a brusk menses of time include dizziness, blurred vision and slowed growth. Vitamin A toxicity can likewise cause severe nascency defects and may increment the risk for os loss and hip fractures.

Vitamin D

What is Vitamin D?

Vitamin D plays a critical part in the body's use of calcium and phosphorous. Information technology works by increasing the amount of calcium absorbed from the pocket-sized intestine, helping to form and maintain bones. Vitamin D benefits the torso by playing a part in immunity and controlling prison cell growth and may protect against osteoporosis, high blood pressure level, cancer, and other diseases. Children especially need adequate amounts of vitamin D to develop potent bones and salubrious teeth.

Food Sources for Vitamin D

The primary food sources of vitamin D are milk and other dairy products fortified with vitamin D. Vitamin D is also institute in oily fish (eastward.g., herring, salmon and sardines) as well as in cod liver oil. In addition to the vitamin D provided by food, we obtain vitamin D through our skin which produces vitamin D in response to sunlight.

How much Vitamin D Do We Need?

The Recommended Dietary Allowance (RDA) for vitamin D appears equally micrograms (mcg) of cholecalciferol (vitamin D3) (Tabular array i). From 12 months to age fifty, the RDA is fix at xv mcg. Twenty mcg of cholecalciferol equals 800 International Units (IU), which is the recommendation for maintenance of healthy bone for adults over fifty. Table i lists additional recommendations for various life stages.

Exposure to ultraviolet light is necessary for the body to produce the agile form of vitamin D. 10 to fifteen minutes of sunlight without sunscreen on the easily, artillery and face, twice a week is sufficient to receive enough vitamin D. This tin easily be obtained in the time spent riding a bike to piece of work or taking a brusk walk with arms and legs exposed. In lodge to reduce the risk for skin cancer ane should apply sunscreen with an SPF of fifteen or more, if time in the lord's day exceeds ten to 15 minutes.

Vitamin D Deficiency

Symptoms of vitamin D deficiency in growing children include rickets (long, soft bowed legs) and flattening of the back of the skull. Vitamin D deficiency in adults may event in osteomalacia (muscle and bone weakness), and osteoporosis (loss of os mass). Vitamin D deficiency has been associated with increased risk of common cancers, autoimmune diseases, hypertension, and infectious disease.Research shows that vitamin D insufficiency affects well-nigh 50% of the population worldwide; an estimated 1 billion people. The rising rate of deficiency has been linked to a reduction in outdoor activity and an increase in the use of sunscreen amongst children and adults. In addition, those who live in inner cities, clothing habiliment that covers almost of the skin, or live in northern climates where little lord's day is seen in the wintertime are also prone to vitamin D deficiency. Since most foods take very low vitamin D levels (unless they are enriched) a deficiency may be more likely to develop without adequate exposure to sunlight. Adding fortified foods to the nutrition such equally milk, and for adults including a supplement, are effective at ensuring adequate vitamin D intake and preventing low vitamin D levels. In the absenteeism of acceptable lord's day exposure, at least 800 to i,000 IU of vitamin D3 may exist needed to attain the circulating level required to maximize vitamin D's benefits.

Who is at Risk — These populations may require extra vitamin D in the course of supplements or fortified foods:

• Exclusively breast-fed infants : Homo milk but provides 25 IU of vitamin D per liter. All breast-fed and partially chest-fed infants should be given a vitamin D supplement of 400 IU/mean solar day.
• Nighttime Skin : Those with dark pigmented skin synthesize less vitamin D upon exposure to sunlight compared to those with light pigmented skin.
• Elderly : This population has a reduced ability to synthesize vitamin D upon exposure to sunlight, and is also more likely to stay indoors and wear sunscreen which blocks vitamin D synthesis.
• Covered and protected skin : Those that cover all of their peel with article of clothing while outside, and those that wear sunscreen with an SPF factor of 8, cake almost of the synthesis of vitamin D from sunlight.
• Disease : Fat malabsorption syndromes, inflammatory bowel disease (IBD), and obesity are all known to result in a decreased ability to absorb and/or utilize vitamin D in fat stores.

As well much Vitamin D

The Tolerable Upper Intake Level (UL) for vitamin D is set at 100 mcg (4000 IUs) for people 9 years of age and older (Tabular array 2). High doses of vitamin D supplements coupled with large amounts of fortified foods may cause accumulations in the liver and produce signs of poisoning. Signs of vitamin D toxicity include excess calcium in the blood, slowed mental and physical growth, decreased ambition, nausea and airsickness.

It is especially of import that infants and young children do not swallow excess amounts of vitamin D regularly, due to their minor body size.

Vitamin E: Tocopherol

What is Vitamin East?

Vitamin E benefits the body by acting every bit an antioxidant, and protecting vitamins A and C, crimson blood cells, and essential fatty acids from devastation. Research from decades ago suggested that taking antioxidant supplements, vitamin Eastward in particular, might help prevent heart illness and cancer. Nonetheless, newer findings indicate that people who take antioxidant and vitamin E supplements are not better protected against center illness and cancer than non-supplement users. Many studies evidence a link between regularly eating an antioxidant rich nutrition total of fruits and vegetables, and a lower risk for heart disease, cancer, Alzheimer'south Disease, and several other diseases. Essentially, inquiry indicates that to receive the full benefits of antioxidants and phytonutrients in the nutrition, i should swallow these compounds in the class of fruits, vegetables, nuts, and seeds, not every bit supplements.

Food Sources for Vitamin E

About 60 percent of vitamin Eastward in the diet comes from vegetable oil (soybean, corn, cottonseed, and safflower). This likewise includes products fabricated with vegetable oil (margarine and salad dressing). Vitamin E sources also include fruits and vegetables, grains, basics (almonds and hazelnuts), seeds (sunflower) and fortified cereals.

How much Vitamin Eastward Do We Need?

The Recommended Dietary Assart (RDA) for vitamin E is based on the most active and usable form chosen alpha-tocopherol (Table i). Food and supplement labels list alpha-tocopherol as the unit international units (IU) or micrograms (mcg), not in milligrams (mg). One microgram of alpha-tocopherol equals to ane.v International units (IU). RDA guidelines country that males and females over the age of fourteen should receive 15 mcg (22.5 IUs) of alpha-tocopherol per day. Consuming vitamin Eastward in excess of the RDA does not result in any added benefits.

Vitamin East Deficiency

Vitamin East deficiency is rare. Cases of vitamin Eastward deficiency normally only occur in premature infants and in those unable to absorb fats. Since vegetable oils are adept sources of vitamin E, people who excessively reduce their total dietary fat may not get plenty vitamin East.

Too much Vitamin Due east

The Tolerable Upper Intake Level (UL) for vitamin Due east is shown in Table 2.Vitamin E obtained from food unremarkably does non pose a risk for toxicity. Supplemental vitamin E is non recommended due to lack of evidence supporting any added health benefits. Megadoses of supplemental vitamin East may pose a hazard to people taking blood-thinning medications such equally Coumadin (also known every bit warfarin) and those on statin drugs.

Vitamin K

What is Vitamin G?

Vitamin K is naturally produced past the bacteria in the intestines, and plays an essential role in normal blood clotting, promoting bone health, and helping to produce proteins for claret, bones, and kidneys.

Food Sources for Vitamin Yard

Good nutrient sources of vitamin K are green, leafy-vegetables such as turnip greens, spinach, cauliflower, cabbage and broccoli, and sure vegetables oils including soybean oil, cottonseed oil, canola oil and olive oil. Fauna foods, in general, contain limited amounts of vitamin K.

How much Vitamin Thou Do We Need?

To aid ensure people receive sufficient amounts of vitamin Chiliad, an Adequate Intake (AI) has been established for each age group (Table 1).

Vitamin K Deficiency

Without sufficient amounts of vitamin Grand, hemorrhaging can occur. Vitamin K deficiency may announced in infants or in people who take anticoagulants, such every bit Coumadin (warfarin), or antibiotic drugs. Newborn babies lack the intestinal bacteria to produce vitamin M and demand a supplement for the first calendar week. Those on anticoagulant drugs (blood thinners) may go vitamin K deficient, just should not modify their vitamin Thou intake without consulting a md. People taking antibiotics may lack vitamin K temporarily because abdominal bacteria are sometimes killed as a issue of long-term utilize of antibiotics. Also, people with chronic diarrhea may have problems absorbing sufficient amounts of vitamin One thousand through the intestine and should consult their physician to decide if supplementation is necessary.

Too much Vitamin K

Although no Tolerable Upper Intake Level (UL) has been established for vitamin Thousand, excessive amounts tin cause the breakup of red blood cells and liver damage. People taking claret-thinning drugs or anticoagulants should moderate their intake of foods with vitamin K, because excess vitamin Grand can alter blood clotting times. Large doses of vitamin K are not advised.

Summary

• Fat-soluble vitamins: A, D, E, and K —are stored in the torso for long periods of time, and pose a greater gamble for toxicity than water-soluble vitamins. Fat-soluble vitamins are but needed in modest amounts.
• Beta carotene is an important antioxidant that the torso converts to Vitamin A,and it is found in a multifariousness of fruits and vegetables.
• Inadequate dietary consumption of vitamin D, along with limited lord's day exposure, makes vitamin D deficiency a growing public wellness concern.
• Vitamin E benefits the body by acting as an antioxidant, and research indicates that it may offer a protective effect if obtained through a diet rich in fruits and vegetables, as opposed to a supplement or multivitamin.
• The leaner in our gut produce vitamin K, and information technology is also found in dark-green leafy vegetables.

Table 1. Recommended Dietary Intake (RDA) and Acceptable Intake (AI) for Fatty-Soluble Vitamins

Life Stage Group	Vitamin A (mcgi/RAE)	Vitamin D (mcgtwo)	Vitamin E (mcg a-TE3)	Vitamin K (mcg)
Infantsfour
0 – 6mo	400*	10*	4*	2.0*
6mo – 12mo	500*	10*	5*	ii.v*
Children
i – 3y	300	15	vi	xxx*
iv – 8y	400	15	vii	55*
Males
9 – 13y	600	15	11	60*
14 – 18y	900	fifteen	15	75*
nineteen – 30y	900	15	15	120*
31 – 50y	900	15	xv	120*
51 – 70y	900	15	15	120*
>70y	900	20	15	120*
Females
9 – 13y	600	xv	11	60*
fourteen – 18y	700	fifteen	15	75*
19 – 30y	700	15	15	90*
31 – 50y	700	fifteen	15	ninety*
51 – 70y	700	15	xv	90*
>70y	700	20	15	ninety*
Pregnant
14 – 18y	750	xv	15	75
19 – 30y	770	15	15	90
31 – 50y	770	fifteen	15	90
Lactation
xiv – 18y	1200	15	19	75
19 – 30y	1300	15	19	90
31 – 50y	1300	xv	xix	xc

¹As retinol activity equivalents (RAEs). 1 RAE = 1mcg retinol or 12 mcg beta-carotene.

²Every bit cholecalciferol (vitamin D3). 10 mcg cholecalciferol = 400 IU of Vitamin D.

³As alpha-tocopherol equivalents. i mg of blastoff-tocopherol = 1.5 IU of Vitamin Eastward=22IU of d-blastoff-tocopherol=33 IU of dl-blastoff- tocopherol

^ivAt 6 months of historic period, infants may exist introduced to solid foods while remaining on formula or breast milk. There may be some overlap in specific nutrient requirements.

*Indicates an Acceptable Intake (AI). All other values are Recommended Dietary Allowance (RDA).

Tabular array 2. Tolerable Upper Intake Levels (UL) for Fat-Soluble Vitamins

Life Phase Group	Vitamin A (mcg/d)	Vitamin D (mcg/d)	Vitamin E (mg a-TE)	Vitamin K*
Infantsone
0 – 6mo	600	25	ND2	ND
6mo – 12mo	600	38	ND	ND
Children
1 – 3y	600	63	200	ND
4 – 8y	900	75	300	ND
Males/Females
9 – 13y	1700	100	600	ND
14 – 18y	2800	100	800	ND
19 – 70y	3000	100	1000	ND
>70y	3000	100	thousand	ND
Significant and Lactating
<18	2800	100	800	ND
19 – 50y	3000	100	yard	ND

¹At 6 months of age, infants may be introduced to solid foods while remaining on formula or breast milk. There may exist some overlap in specific nutrient requirements.

²ND = not determinable due to insufficient data

*An UL for vitamin Thousand was not established.

References

Berdanier, C., Berdanier, 50., Zempleni, J. (2009). Advanced Nutrition: Macronutrients, Micronutrients, and Metabolism. Boca Raton, FL: CRC Printing, Taylor & Francis Group.

Duyff, R. (2012). American Dietetic Clan: Consummate Nutrient and Nutrition Guide. Hoboken, NJ: John Wiley & Sons, Inc.

Gropper, Due south., Smith, J. (2009).Advanced Nutrition and Human Metabolism. Belmont, CA: Wadsworth, Cengage Learning.

Holick, M., Chen, T. (2008). Vitamin D deficiency: a worldwide problem with health consequences. American Journal of Clinical Nutrition, 87 (4), 1080-1086.

Institute of Medicine (The states). (2002). Dietary Reference Intakes for Vitamin A, Vitamin M, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. Washington, DC: National Academy Press.

Institute of Medicine (US). (2000). Dietary Reference Intakes for Vitamin C, Vitamin East, Selenium, and Carotenoids. Washington, DC: National Academy Press.

Institute of Medicine (US) Committee to Review Dietary Reference Intakes for Vitamin D and Calcium; Ross A., Taylor, C., Yaktine, A., et al., editors. (2011). Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC: National Academies Printing. Retrieved from: https://world wide web.ncbi.nlm.nih.gov/books/NBK56070/ doi: x.17226/13050.

^* J. Clifford, Colorado Land University Extension food and nutrition specialist , A. Kozil, graduate educatee. Original fact sheet revised by 50. Bellows, Colorado State University Extension food and nutrition specialist and banana professor; and R. Moore, graduate student. xi/2012 . Revised 9/17.

Go to height of this page.

garciaquishe.blogspot.com

Source: https://extension.colostate.edu/topic-areas/nutrition-food-safety-health/fat-soluble-vitamins-a-d-e-and-k-9-315/

Share this post