Limit the dose of vitamins that dissolve in fat

Basically vitamins are divided into two types, namely vitamins that are soluble in water (B, C) and which are fat soluble (A, D, E, K). Both types of vitamins must be consumed in the right amount, especially for the type of 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 is not enough, either because of an unhealthy diet or because of an increased need.

Limit the dose of vitamins that are dissolved in fat - Alodokter

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 Should Be Careful Consuming Vitamins That Are Soluble In Fat?
After entering the body, fat soluble vitamins (vitamins A, D, E, and K) will pass through the lymphatic system of the small intestine to then flow 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 removed 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 consumption 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 (equivalent to about 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 and above 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
The need for vitamin K intake for women over the age of 18 and above is around 55 mcg per day. While 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 settle and become toxic to the body.

To avoid dangerous risks, taking fat-soluble vitamin supplements must always be under the supervision of a doctor or nutritionist, 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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