These vitamins, also known as Fat Soluble, are found in the fats and oils of foods and require bile for absorption. Once absorbed, these vitamins are stored in the liver and fatty tissues until the body needs them.

• Dissolve in lipids
• Require bile for absorption
• Are stored in tissues
• May be toxic in access

Other Names:

• Retinoids
• retinol  
• carotenoids

DRI Intake:

• Males - 900 µg
• Females - 700 µg

RDI Intake - 5,000 IU

Chief Functions - Vision, maintenance of cornea, epithelial cells, mucous membranes, skin, bone and tooth growths, reproduction, immunity

Deficiency Disease - Night-blindness and Keratomalacia

Upper Intake Level (UL) - 3,000 µg

Overdose Disease - Hypervitaminosis A

Food Sources - Eggs, liver, fortified cereals, darkly colored orange or green vegetables (such as carrots, sweet potatoes, pumpkin, and kale), and orange fruits such as cantaloupe, apricots, peaches, papayas, and mangos.

Other Names - Ergocalciferol, cholecalciferol

DRI Intake:

• 5.0 µg (19-50yrs)
• 10 µg (51-70yrs)
• 15 µg (>70yrs)

RDI Intake - 400 IU

Chief Functions - Mineralization of bones and teeth

Deficiency Disease - Rickets and Osteomalacia

Upper Intake Level (UL) - 50 µg

Overdose Disease - Hypervitaminosis D.

Food Sources - Egg yolks, fish oils, and fortified foods like milk.

Other Names - Tocopherols, tocotrienols

DRI Intake:

• Males - 17.0 mg
• Females - 15.0 mg

RDI Intake - 30 IU

Chief Functions - Antioxidant

Deficiency Disease - Deficiency is very rare; mild hemolytic anemia in newborn infants

Upper Intake Level (UL) - 1,000 mg

Overdose Disease - Increased congestive heart failure seen in one large randomized study.

Food Sources - Vegetable oils, nuts, and green leafy vegetables. Avocados, wheat germ, and whole grains

Other Names - phylloquinone, menaquinones

DRI Intake:

• Males - 120 µg
• Females - 90 µg

RDI Intake - 80 mcg

Chief Functions - Synthesis of blood-clotting proteins and bone proteins

Deficiency Disease - Bleeding diathesis

Upper Intake Level (UL) - Not Determined

Overdose Disease - Increases coagulation in patients taking warfarin

Food Sources - Liver, leafy greens, broccoli