Class 8

Fat-soluble vitamins

Team player, absorption depends on dietary fat intake and good fat digestion, depends on and balance one another to prevent toxicity

Balancing fat-soluble vitamins

Consuming lots of one may decrease the others, too much of one may harm some functions, avoid mega-dosing supplements and use food & sunshine

Vitamin A

Tissue health, immunity/inflammation, vision and circadian rhythm, sex hormone production

Vitamin A deficiency

Poor night vision, poor immunity, autoimmunity, asthma, allergies, kidney stones, poor gut health, food intolerances, sex hormones deficiencies, prevention of puberty in boys, high A depletes D, keratosispilaris

Vitamin A in foods

Animal form is retinol (pre-formed), plant form is beta carotene and carotenoids (pre-vitamin A), plant forms are converted into retinol

Retinol in foods

Liver, cod liver oil, egg yolks, milk, and butter

Beta carotene and carotenoids in foods

Yellow/orange/red vegetables and dark leafy greens, and red palm oil

Vitamin A toxicity

Damages to bones, birth defects, fatigue, hair loss, digestive problems, headache, monitor blood level, especially if taking supplements, and be sure to balance with other fat-soluble vitamins, mainly from supplements

Vitamin D

Encourages calcium/phosphate absorption in SI and also levels in blood, bone health, muscle function, cardiovascular health, immune function, metabolic health, mental health, exercise

Vitamin D deficiency

Rickets, osteomalacia, osteoporosis/osteopenia, tooth decay, heart disease, kidney stones, infection, cancer, inflammation, autoimmunity, allergies, and asthma, increases skin cancer risk

Vitamin D in foods

THE SUN, cod liver & oil, various fish, egg yolks, pastured pork, dairy, butter, blood, mushrooms exposed to UV light (D2), fortified foods (not preferred, D2)

Vitamin D toxicity

Soft tissue calcifications, osteoporosis/osteopenia, headache, nausea, vomiting, diarrhea, appetite/weight loss, less likely if strategy is sun exposure, more if supplementing, monitor blood level, especially if taking supplements, and be sure to balance with other fat-soluble vitamins

Vitamin E

Antioxidant directly for fatty acid, indirectly for everything else in body, “chain-breaking” antioxidant

Vitamin E and PUFAs

PUFAs are vulnerable to oxidation, E’s role is to protect PUFAs from oxidation in our bodies, vitamin C supports vitamin E’s work

Vitamin C and E

Vitamin C charges E to take the hit from oxidation preventing the domino effect

Vitamin E deficiency

Infertility, hemolytic anemia, heart disease, cancer, thyroid disease, infection, neurological problems, poor health/healing of lungs, skin, gut

Vitamin E in foods

Grass-fed beef bone marrow, grass-fed beef, red palm oil, nuts, more PUFA you eat, the more vitamin E you need

Vitamin K

K for Koagulation (German scientist), K1 (plants only) and K2 (animals, ferments), K2 aka Menaquinones (MK-4 thru MK-13)

Vitamin K2 aka menaquinones

Most researched forms are MK-4 (animal), MK-7 (ferment), and MK-9 (ferment), direct calcium to bones, teeth & prevents inappropriate calcifications, insulin production and sensitivity (anti-diabetic), sex hormone optimization, enhances energy utilization

Vitamin K deficiency

Dental cavities, osteoporosis/osteopenia, kidney stones, coronary artery disease, arthritis, poor growth in children, bruising, hemorrhage, diabetes, psoriasis, PCOS, low testosterone, cancer, poor exercise tolerance

We convert

all forms to MK-4 but different forms are better at reaching different tissues so the full spectrum of MK’s is valuable

Individuals have varying abilities to

Convert MK-5 thru MK-13 into MK-4, so MK-4 intake is crucial

Statins and bisphosphonate drugs

Impair conversion, statins lower cholesterol

MK-7 is very good for

Reaching bone, improving metabolism, and exercise performance

Vitamin K1 in foods

Leafy greens have vitamin K1, which supports blood clotting but doesn’t provide vitamin K’s other benefits, MK-7 (fermented foods) stays active longer than K1 so is better at supporting blood clotting and also provides other benefits, no clear benefit of K1 intake if MK-7 intake is adequate

Vitamin K2 in foods

From animal foods and fermented plant- and animal-origin foods, MK-4 in egg yolks, liver, pork, poultry hindquarters, full spectrum of MK’s in fermented foods like cheese, natto, and sauerkraut