I always presumed that you couldn’t get enough vitamins and have been taking a couple of vitamin supplements to keep me healthy. I was therefore surprised to read that you can actually overdose on vitamins.
Vitamins are complex chemicals that the body needs in order to function effectively. With the exception of vitamin D, the body cannot manufacture vitamins and they must be obtained through our diet. While a well-balanced diet will usually provide an adequate range and sufficient levels of vitamins needed by the body, in some instances supplementation may be required. Specific requirements will depend on your age, sex, whether you have any medical condition, are pregnant or are breastfeeding.
Vitamin A helps to form and maintain healthy bones, teeth, soft tissue and skin. It is also involved in cell function, vision and the immune system.
Vitamin A is available through a wide range of foods including fruits and vegetables as well as liver, whole milk and some fortified foods. Those with liver conditions or bowel absorption problems, vegetarians, young children whose diet is limited and those experiencing alcoholism may require vitamin A supplements. However, large doses of vitamin A can cause birth defects.
What is meant by a fat-soluble vitamin?
Vitamins are classified as either water soluble or fat soluble. Water-soluble vitamins such as vitamin C and B dissolve in water. This means they can be only stored in the body for short periods. These vitamins, if taken in excess of the body’s needs, are excreted by the kidneys. Water-soluble vitamins have to be topped up every day though our diet.
Vitamin A, D, E and K are classified as fat-soluble vitamins. These are absorbed into the bloodstream with fat through the intestine. Reserves of fat-soluble vitamins are stored in the liver. However, excessive levels of these vitamins in the body can cause problems.
I’ve heard that if you take too much vitamin A your skin can go orange? Is this an urban myth?
Beta-carotene is found in plant foods which can turn into a form of vitamin A. An antioxidant, it helps prevent cells from damage caused by substances called free radicals which play a role in chronic diseases and degenerative processes. High doses of beta-carotene can indeed turn the skin yellow or orange. However, once levels of beta-carotene are returned to normal, the skin usually reverts to its usual shade.
