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Limit the amount of fat-soluble vitamins

Basically, vitamins are divided into two types, namely water-soluble vitamins (B, C) and fat-soluble (A, D, E, K). Both of these 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 balanced nutritious foods regularly. Vitamin supplements are only needed if the intake of food is not enough, it could be because of an unhealthy diet or because of increased needs. But you need to remember, taking fat-soluble vitamin supplements should not be excessive. Therefore, excess fat-soluble vitamins will not be directly removed from the body, but settles in the fat tissue. This can cause various adverse effects on health.

Why Be Careful about Consuming Fat-Soluble Vitamins?

After entering the body, fat-soluble vitamins (vitamins A, D, E, and K) will pass through the lymphatic system of the small intestine and then flow into the blood. Furthermore, these fat-soluble vitamins will be stored in the liver and fat tissue. This type of excess vitamin will not be directly removed from the body. This is why you are not advised to consume too much fat-soluble vitamins. If consumed in excess, fat-soluble vitamins can cause vitamin overdose or hypervitaminosis, i.e. poisoning due to excessive vitamin intake. 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 is the Recommended Daily Dose?

To avoid overdosing on vitamins, limit your consumption of vitamins to avoid exceeding your daily needs. Here is the amount of fat-soluble vitamin intake that the body needs every day:

  • Vitamin A

    • Women aged 19-70 need vitamin A intake of 1,600 IU (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 daily intake of vitamin D, for ages 19-64 years is around 600 IU (15 micrograms), and for ages 65 and over is 800 IU (20 micrograms).

  • Vitamin E

    • Daily intake of vitamin E needs, for women and adult men around 16.5 IU (equivalent to 15 mg). While nursing women need more vitamin E intake, which is around 21 IU (around 19 mg).

  • Vitamin K

    • The need for vitamin K intake for women aged over 18 years is around 55 mcg per day. Whereas men aged 19 years and over need 65 mcg of vitamin K per day.

Supplements Are 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 is natural, supplements are not 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. 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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