Supplement Smart – Will I ‘Overdose’ on Supplements?

Depending on the type of vitamin ingested, some can be harder to absorb causing deficiencies, while others prove toxic at higher levels. So which vitamins should you be aware of? It all comes down to two groups of vitamins – fat-soluble and water-soluble.

Vitamins are classified as either fat-soluble or water-soluble, and the body requires enough of both to function optimally. The differing factor between the two groups is how each vitamin acts within the body.

Water-Soluble Vitamins

Water soluble vitamins are vitamins that do not store in the body. There are nine water-soluble vitamins – vitamin C and the B-complex vitamins: thiamine (vitamin B1), riboflavin (vitamin B2), vitamin B6, vitamin B12, folic acid, biotin, niacin and pantothenic acid. These vitamins dissolve in water when ingested, then enter the bloodstream. The body keeps what it needs at the time, and the excess amounts are excreted in the urine. Since they can’t be stored, everybody needs a continuous supply of water-soluble vitamins to stay healthy. This is why people are encouraged to take on great quantities of vitamin C during sickness. This is also why we notice bright yellow urine after taking a supplement, especially when taking multivitamins or B-complex vitamins. Your urine can sometimes turn a bright yellow or orange color due to the presence of vitamin B2, also known as riboflavin. The vitamin’s name gives you a hint: Flavin comes from the word flavus, which means yellow. It is perfectly harmless, but if the color bothers you, simply drink more water to dilute your urine.

Fat Soluble Vitamins

Fat-soluble vitamins (A, D, E and K) are usually absorbed in fat globules (called chylomicrons) that travel through the lymphatic system of the small intestines and into the circulatory system within the body. These vitamins, especially vitamins A and E are then stored in the body within the liver and fatty tissues for future use. Because of this, there is a possibility of having too much fat-soluble vitamins as the body is not able to excrete what it no longer needs.

Not absorbing enough?

While it is possible to have too much, you could also be having too little. For your body to properly absorb fat-soluble vitamins and nutrients, you need to eat some fat.