From Justin · Supplements
Drive nutrition: Fat-Soluble Vitamins (A, D, E, K)
Justin Harris — IFBB Pro Coach
From Justin
Fat-soluble vitamins, meaning A, D, E and K, need dietary fat in the same meal to get absorbed, and your body stores them instead of flushing them out. That's why I list "added fats" explicitly in my diet plans, and rarely remove them entirely in contest prep. Push fat too low for too long and absorption drops, and vitamin D is usually the first one I see come back low on bloodwork -- especially for people living in northern climates. D matters for bone and immune health, and it needs magnesium to work, so a low D level can really be a magnesium problem. If you supplement these, take them with a meal that has fat in it.
Fat-soluble vitamins (A, D, E, and K) play fundamental roles in maintaining internal biological balance. Unlike water-soluble vitamins that dissolve easily in water and are quickly excreted through urine, fat-soluble vitamins dissolve in dietary fat and can be stored in body tissues (liver and fatty tissues). This storage capacity allows the body to maintain reserves that support biological processes during periods of reduced dietary intake — but also means deficiency develops slowly and toxicity is possible with very high supplemental doses. The critical practical point: their absorption depends heavily on the presence of dietary fat in the same meal. Diets that severely restrict fat intake may impair absorption of these nutrients and lead to deficiencies affecting multiple physiological systems. [1]
Absorption Mechanism
When foods containing fat-soluble vitamins are consumed:
- Vitamins are incorporated into micelles during digestion — tiny fat-based transport structures formed in the small intestine with the assistance of bile acids produced by the liver
- Micelles allow fat-soluble vitamins to move through the watery environment of the digestive tract and enter intestinal cells
- After absorption, fat-soluble vitamins are transported through the lymphatic system (not directly into the bloodstream via the portal vein)
- They are packaged into lipoproteins known as chylomicrons which carry dietary fats and fat-soluble nutrients throughout the body
Members from here
The opener is free so Google can find us. The rest is how Justin actually uses it. That is the $29.99.
4 more minutes of this lecture, the full Troponin University library, and the TroponinIQ coach built on the same reasoning — one membership.
Source attribution
- [1]PrecisionNutritionSecrets