Articles
Featured in Living Without Magazine - December / January 2010
Do you bruise easily? Have trouble seeing at night? It could be signs that your body needs more of the fat-soluble vitamins. Deficiency is common and those of us on a special diet due to food allergies or celiac disease may be at increased risk.
There are two types of vitamins: water soluble, such as B vitamins and C, and fat soluble, such as vitamins A, D, E and K. Fat-soluble vitamins are essential for normal functioning of the immune system, digestive system, blood clotting mechanisms and more.
Absorption of fat-soluble vitamins requires lipase, a digestive enzyme secreted at the tips of the intestinal villi. Symptoms of deficiency are often overlooked.
Vitamin A is important for healthy vision, skin and mucous membranes. Food sources are fatty fi sh and liver, as well as green leafy vegetables and yellow and orange fruits and vegetables like carrots and cantaloupe. Symptoms of deficiency include bumps on the back of upper arms, poor night vision, frequent infections (think chronic sinus infections), loss of appetite and smell, and diarrhea. In children, too little vitamin A can also cause growth retardation; severe deficiency can be life threatening. If you’re considering a vitamin A supplement, consult your doctor. This vitamin is stored in the liver. Too much can cause headaches, fatigue, abdominal pain, nausea and vomiting, and insuffi cient bone density.
Vitamin D has been in the news recently as our understanding of its multiple benefits continues to expand. Our bodies produce D from the sun hitting our skin. We can also get D from dietary animal sources, primarily liver and fatty fish like mackerel or herring. Look for supplements and fortified foods that contain D3 (cholecalciferol), the natural form of this vitamin. (D2, or ergocalciferol, is made from irradiated fungus). Vitamin D regulates calcium absorption but it has far-reaching health implications outside of bone density. It’s been shown to lower the risk of multiple sclerosis, diabetes and some cancers, particularly breast, prostate and colon. A simple blood test can check for deficiency.
Vitamin E is abundant in nuts and wheat germ oil. For those who are nut allergic or gluten free, other sources include spinach, broccoli, kiwi and mangoes. Vitamin E is vital for healthy skin and heart function. It’s been shown to decrease hot flashes and the pain of fibrocystic breast disease. If you’re supplementing, choose D alpha tocopherol or mixed tocopherols Fat-Soluble Vitamins Is your diet deficient? The scoop on A, D, E and K house call rather than DL alpha tocopherol (synthetic E). Symptoms of toxicity, which is rare, include fatigue, nausea, muscle weakness and diarrhea.
Vitamin K is critical for normal blood clotting. It’s found in green leafy vegetables and is also produced by beneficial bacteria in the small intestine. Some symptoms of K deficiency are easy bruising, gum bleeding, heavy periods and osteoporosis. People taking blood-thinning medication should be mindful that vitamin K interacts with the working of these drugs. In general, it takes two to three months of increased vitamin intake to reverse a deficiency. Vitamin D is the only fat-soluble vitamin that can be accurately measured by a blood test. There is no blood test to ascertain defi ciency for the others. That’s why it’s important to be aware of symptoms and to eat plenty of foods that contain these vital nutrients, particularly if you’re on a special diet.
Christine Doherty, ND, is a licensed naturopathic doctor who specializes in food allergies and celiac disease. Consult your health care practitioner before taking supplements.
Reprinted with permission from Living Without Magazine
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