Dietary fat, which comes from the food you eat, is crucial to the absorption of the fat-soluble vitamins, which includes vitamins A, D, K and E (water-soluble vitamins B and C don't need fat). Vitamin A is essential for good vision, vitamin D for bone health, K for blood clotting, and E for limiting the formation of harmful free radicals. Since the common human diet contains substantially more vitamin B 12 than is required, a large functional reserve with respect to vitamin B 12 absorption is assumed [Howden, 2000]. Vitamin B 12 absorption involves peptic enzymes to cleave dietary B 12 from dietary proteins. This is performed primarily by pepsin, which requires gastric acid to Most supplements are safe to take, but there are exceptions. For example: High doses of beta carotene have been linked to a greater risk of lung cancer in smokers. Extra calcium and vitamin D may increase the risk of kidney stones. High doses of vitamin E may lead to stroke caused by bleeding in the brain. Vitamin K: Like boron, vitamin K works with vitamin D to strengthen bones and help them make use of calcium. And, yes, you can find vitamin K in leafy greens, organ meats, eggs and cheeses. Zinc: Vitamin D works together with zinc to ensure bones develop properly and stay strong. The body doesn’t store zinc, so it’s important to eat zinc Vitamin D is unique because it can be made in the skin from exposure to sunlight. [ 3, 8 – 10] Vitamin D exists in two forms. Vitamin D 2 is obtained from the UV irradiation of the yeast sterol ergosterol and is found naturally in sun-exposed mushrooms. UVB light from the sun strikes the skin, and humans synthesize vitamin D 3, so it is the that is naturally present in many foods. Vitamin A is important for normal vision, the , reproduction, and growth and development. Vitamin A also helps your heart, , and other organs work properly. are pigments that give yellow, orange, and red fruits and vegetables their color. Your body is able to convert some carotenoids into vitamin A. 4. Chromium. 5. Vitamin C. So, Should We Avoid All Sugar? Citations. When we talk about eating too much sugar, the conversation usually revolves around excessive energy intake, empty calories, blood glucose and insulin spikes, or increased risk of chronic diseases (like diabetes, cancer, and heart disease). The recommended vitamin C dosage per day for healthy women is 75 mg per day and for men it's 90 mg per day. For adults, the tolerable upper intake level (UL) — the highest daily intake likely to pose no risks — is 2,000 mg per day. Vitamin C is water-soluble, so any excess is usually excreted in the urine rather than stored in the body. ZUEAq.