Boost Your Vitamin IQ
By Jaime Foster, MPH, RDN, LD
The Little Clinic Dietitian
Believe it or not, we haven?t always known about vitamins. Before their discovery, symptoms associated with diseases like scurvy (lack of vitamin C) or night blindness (sometimes callused by a lack of vitamin A) could not be explained. Luckily, we now know that vitamins are essential nutrients your body needs for functions like healing, metabolism and growth. They are broadly classified as either ?fat-soluble? or ?water-soluble.? What does that lingo really mean?
Fat soluble vitaminsinclude vitamins A, D, E and K. Fat soluble vitamins support immune and nerve function, help maintain healthy vision, and aid in blood clotting. Fat-soluble vitamins are stored in the liver and fatty tissues before they are used by the body. Fat-soluble vitamins do not need to be taken daily since they can be stored for long periods of time. If you take supplements of fat-soluble vitamins, pay attention to the % daily value listed on the package, since these can have a higher risk of toxicity.
Water soluble vitamins include vitamin C and the vitamin B complex vitamins (thiamine, riboflavin, folic acid, pantothenic acid, pyridoxine, biotin and B12). Some functions of water-soluble vitamins include supporting metabolism, nerve function and red blood cell formation. Water-soluble vitamins cannot be stored, and any excess that is not needed by the body will be excreted through the kidneys. Unlike fat-soluble vitamins, they do not have the ability to be stored for later use, which makes toxicity unlikely. Since they are not stored in the body, it is important to obtain adequate amounts of water-soluble vitamins each day.
So, do you need to take a vitamin? This can depend on stage of life, diet adequacy and the presence of some medical conditions which impact vitamin absorption. Always strive to get enough vitamins by eating from all food groups- including all the colors of fruits and veggies (even white ones!). If you are not sure whether or not you are getting enough vitamins, speak to a registered dietitian about your individual needs.
TIP: Taking vitamins on a full stomach with a glass of water helps to increase the absorption of both water and fat-soluble vitamins! 