Basically, vitamins are divided into two types, namely water-soluble vitamins (B, C) and fat-soluble vitamins (A, D, E, K). These two types of vitamins must be consumed in the right amounts, especially for fat-soluble vitamins.
Vitamins are needed by the body to carry out various metabolic functions. Daily vitamin needs can actually be met by eating balanced nutritious foods on a regular basis. Vitamin supplements are only needed if the intake from food is not enough, it could be due to an unhealthy diet or because their needs are increasing.
But you need to remember, taking fat-soluble vitamin supplements should not be excessive. This is because excess fat-soluble vitamins will not be directly removed from the body, but will settle in fat tissue. This can cause various adverse effects on health.
Why should you be careful Taking Soluble Vitamins Dfat nature?
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 be circulated 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 take too much fat-soluble vitamins. If consumed in excess, fat-soluble vitamins can cause vitamin overdose or hypervitaminosis, which is poisoning due to vitamin intake that is too high.
Unlike the case with water-soluble vitamins. 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?
In order not to experience an overdose of vitamins, limit the consumption of vitamins so as not to exceed your daily needs. Here is the amount of fat-soluble vitamin intake that the body needs every day:
- Vitamin AWomen 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. For men, the amount of vitamin A needed is around 2,000 IU (600 micrograms). ).
- Vitamin DThe need for daily intake of vitamin D, for ages 19-64 years is around 600 IU (15 micrograms), and for ages 65 years and over is 800 IU (20 micrograms). This vitamin is available in 2 forms, namely vitamin D2 and vitamin D3.
- Vitamin EThe daily intake of vitamin E for women and men is around 16.5 IU (equivalent to 15 mg). While breastfeeding women need more vitamin E intake, which is about 21 IU (about 19 mg).
- Vitamin KThe need for vitamin K intake for women over the age of 18 years and over is about 55 mcg per day. Meanwhile, 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 natural supplements are not necessarily safe for everyone, they can even be dangerous if taken by people with certain medical conditions. Moreover, supplements contain fat-soluble vitamins, which if consumed in excessive amounts, can precipitate and become toxic to the body.
For example, excess vitamin A can cause vitamin A poisoning or hypervitaminosis A.
To avoid dangerous risks, taking fat-soluble vitamin supplements should 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 taking them carelessly.