Fat-soluble vitamins can be sourced from foods containing fats and the list of fat-soluble vitamins consists of Vitamins A, D, E and K. Here are a detailed list of fat-soluble vitamins along with their sources and deficiency symptoms:
Vitamin A
Vitamin A is a group of fat-soluble compounds called retinoids. Its common dietary form is termed retinol.
Dietary Sources
Vitamin A is most commonly found in animal-sourced foods in the form of preformed retinol that is ready to use by the body
Animal-source foods rich in Vitamin A include liver, fish, cheese, milk, and other dairy products
Vitamin A is derived from plants is termed provitamin A
The most useful provitamin A is the beta-carotene, present in enough quantities in green, leafy veggies such as spinach, kale, and root vegetables such as carrots, sweet potato, etc.
Deficiency Symptoms
Common and early symptoms of Vitamin A deficiency include night blindness
As time progresses, more severe symptoms include dry eyes with reduced tear formation, total blindness, and poor immunity
Hair loss and skin problems are other symptoms caused due to Vitamin A deficiency
Toxicity
Excessive doses of animal-based vitamin A supplements, fish oil, or liver oil may cause a condition called hypervitaminosis
Symptoms of toxicity or overdose include headache, fatigue, mouth and eye inflammation, joint pains, nausea, blurred vision, and so on
Consumption of extremely high doses of vitamin be fatal resulting in liver damage, loss of bone density, and hair loss
Children and people suffering from conditions of cirrhosis and hepatitis are at a greater risk of toxicity and extra care is needed
High doses of vitamin A are harmful to the fetus and have been linked to birth defects. So, pregnant women need to be extra cautious
Vitamin D
Also termed as Calciferol and nicknamed the Sunshine vitamin, Vitamin D is available in two dietary forms – Vitamin D2 and Vitamin D3
Dietary Sources
Vitamin D2: Also called Ergocalciferol is plant-based and commonly present in mushrooms, cereals, and plant-based milk
Vitamin D3: Known as cholecalciferol, Vitamin D3 is largely found in animal-based foods such as eggs, dairy, liver, and oily fish. It is also produced by our skin when exposed to sunlight
Deficiency Symptoms
Osteoporosis or loss of bone density
Osteomalacia, a condition where bones tend to become soft and brittle increasing the chances of fractures
Rickets, seen in children, when the bones do not develop properly
Auto-immune disorders and high infection risk
Affects children and older adults who do not stay outdoors enough, and people living in places away from the equator
Toxicity
High amounts of Vitamin D can lead to a spike in calcium levels in the blood that can cause hypertension, kidney or heart damage, low appetite and weight loss, nausea, and headaches
Also named as Tocopherol, vitamin E fights against free radicals in the body that cause oxidative stress and cell damage resulting in cancers and tumours.
Dietary Sources
Available in plant-based sources such as peanuts, almonds, sunflower seeds, spinach, broccoli, mango, and kiwi fruit
Deficiency Symptoms
Poor eye vision, reduced bodily movement, and coordination caused by damage of nerves and muscles, loss of immunity are common symptoms of Vitamin E deficiency
Affects people with a history of cystic fibrosis, a condition where the liver has a reduced capacity to absorb vitamin E
Toxicity
Overdose of Vitamin E can be caused by intake of its supplements but never through natural sources
People who have been prescribed anticoagulant medicines may seek medical advice before taking Vitamin E supplements as they may interfere with blood-thinning
Vitamin K
Vitamin K performs the role of an anticoagulant, i.e., blood clotting. Without it, your body might run a risk of severe bleeding, resulting in death. Vitamin K is classified into two main groups- Vitamin K1 and Vitamin K2
Dietary Sources
Vitamin K1: Mostly found in plant-sourced foods such as green and leafy vegetables, oils, and is the main form of Vitamin K in the diet
Vitamin K2: Found in limited amounts in animal-based foods and fermented foods such as soy, liver, egg yolks, and butter
Deficiency Symptoms
Hemorrhaging is a common symptom since the blood cannot clot without a sufficient amount of Vitamin K in the body
Loss of bone density and increased risk of infections
People on antibiotics or vitamin A supplements are at a greater risk of Vitamin K deficiency
People suffering from diseases that reduce the absorption of fat in the body such as cystic fibrosis, or inflammatory bowel syndrome are at greater risk of Vitamin K deficiency
Toxicity
Contrary to other fat-soluble vitamins, Vitamin K derived from natural sources is found to have caused zero toxicity
However, Vitamin K3, a synthetic form of Vitamin K may have some toxic effects on the body when taken in excessive amounts
