Fat Soluble

(preferiably taken before meals)

Because these are stored in fatty tissue and the liver, it’s important to note recommended
limits (too much of even essential vitamins can be toxic).
Vitamin Action Food Sources Supplement Dosage Notes
A

(retinol)

Antioxidant.  Needed for eye/skin health, immunity, and fertility. Animal foods, particularly liver. 5,000 IU (up to 10,000 IU for therapeutic use).  Antibiotics, some cholesterol lowering
drugs, laxatives lower absorption.
Women: use less than 5,000 IU if pregnant.

(carotenoids)

Ditto.  Vitamin A precursors, protect against cancer, heart disease. Brightly colored fruits and vegetables; alfalfa, burlock, kelp, parsley. 25,000 IU (will convert to vitamin A as needed).  Look for alpha carotene, beta carotene,
lutein, lycopene, zeasanthin.
Avoid beta carotene with hypothyroidism.
D

(Cholecalciferol)

Growth (especially bones, teeth). Dairy foods, fatty saltwater fish; dandelion greens, oatmeal, vegetable oils; alfalfa,
horsetail, nettle, parsley.
200-600 IU.  Antacids, some cholesterol-lowering drugs, steroids lower absorption. Take with calcium.  Doses above 2,000 IU can be toxic.  Available from sunshine.
E

(d-alpha tocopherol)

Antioxidant.  Protects against cancer, heart disease, cataracts. Plant oils (nuts, seeds, grains); some leafy and sea vegetables. 200-400 IU (lower range for anyone with diabetes or thyroid problems). Doses above 1,200 IU can cause headaches.
K

(phylloquinone or menaquinone)

Blood clotting.  Bone formation and repair. Asparagus, blackstrap molasses, cruciferous and leafy, green vegetables, oats, soy,
wheat.
produced in the body by “friendly” bacteria.  45-100 micrograms (5 mg daily with
C for morning sickness).
if taking anticoagulants, use only with supervision.  Take only natural form while
pregnant.