The Difference Between Water-Soluble And Fat-Soluble Vitamins
We all have a cabinet in our kitchens filled with vitamins and powders. You take a couple for a few weeks always moving onto whatever is 'new' or 'trending'. The best thing you can do for your health is to educate yourself on the different types of supplements and what they do. Every supplement is not a one size fits all, so do your research.
A good place to start is knowing the difference between water-soluble or fat-soluble vitamins:
What Are Water-Soluble Vitamins?
Water-soluble vitamins are naturally found in the water content that resides in different foods. Unlike fat-soluble vitamins, water-soluble vitamins aren't normally stored in the body. Whatever your body does not absorb is excreted in the urine. This is why water-soluble toxicity is uncommon and why it's important to get them daily from the foods we eat and supplementation. 1. B Vitamins: Consisting of eight different compounds1, each has similar health benefits, functions, and are often found in similar foods. List of B Vitamins:- B1 (Thiamine)
- B2 (Riboflavin)
- B3 (Niacin)
- B5 (Pantothenic acid)
- B6 (Pyridoxine)
- B7 (Biotin)
- B9 (Folate)
- B12 (Cobalamin)
- Boosted metabolism
- Migraine episodes
- Depression and anxiety
- Canker sores
- PMS
- Healthy skin, hair, and nails
- Production of powerful antioxidants like glutathione
- Heart-health support
- Organ meats like liver and red meat
- Nuts
- Avocados
- Egg yolks
- Fatty fish like salmon and mackerel as well as shellfish
- Seeds
- Green leafy vegetables
- Sulfur-rich vegetables
- Yogurt
- Production and repair of tendons, ligaments, bones, and teeth
- Healthy skin and collagen production
- Potent antioxidant power
- Citrus fruits
- Broccoli
- Peppers
- Leafy green vegetables
- Strawberries
- Kiwifruit
- Papayas
- Cantaloupes
- Organ meats
What Are Fat-Soluble Vitamins?
Fat-soluble vitamins are dissolved in fat and need to be paired with healthy fats to be bioavailable. Most people are deficient in fat-soluble vitamins because the modern Western diet has long feared fatty foods. These vitamins are extremely important for hormone, brain, and immune health. Unlike water-soluble vitamins, fat-soluble vitamins can be toxic if taken in excess since your body stores them instead of excreting them. 1. Vitamin A: Vitamin A is essential for a strong immune system. A deficiency has been linked to inflammatory conditions such as rheumatoid arthritis and type 1 diabetes3. It comes in two different forms: preformed vitamin A and provitamin A. These compounds are converted to the active form in your body. Preformed Vitamin A: Known as the active form of the vitamin, your body can use in its natural form. Provitamin A Carotenoids, Alpha-Carotene, Beta-Carotene, and Beta-Cryptoxanthin: These are the inactive form of the vitamin found in plants. Benefits of Vitamin A:- Protects your eyes from night blindness and age-related decline
- May lower your risk of certain cancers
- Supports a healthy immune system
- Reduces your risk of acne
- Supports bone health
- Promotes healthy growth and reproduction
- Fish
- Shellfish
- Cod liver oil
- Liver
- Butter or ghee
- Plant carotenes
- Maintain the health of bones and teeth
- Support the health of the immune system, brain, and nervous system
- Regulate insulin levels and aid diabetes management
- Support lung function and cardiovascular health
- Influence the expression of genes involved in cancer development
- Mackerel
- Oysters
- Sardines
- Egg yolks
- The sun
- Balances cholesterol
- Fights free radicals and prevents disease development
- Repairs damaged skin
- Thickens hair
- Balances hormones
- PMS symptoms
- Raw almonds
- Raw hazelnuts
- Wild salmon
- Palm kernel oil
- Flaxseed oil
- May help prevent heart disease
- May help improve bone health
- May lower your risk of osteoporosis
- May improve dental health
- May help fight cancer
- Natto, fermented soy
- Goose liver
- Cheese
- Egg yolks
- Dark chicken meat
- Butter
References:
1. Vitamin B-Complex
2. Exercise-Induced Oxidative Stress before and after Vitamin C Supplementation, March 1997
3. TLR2 dependent induction of vitamin A metabolizing enzymes in dendritic cells promotes T regulatory responses and inhibits TH-17 mediated autoimmunity, 2009 March 1
4. Vitamin D
5. Vitamin E
6. Vitamin K2 ameliorates experimental autoimmune encephalomyelitis, 2005 Dec 30;170(1-2):11-20. Epub 2005 Sep 15