Fat-Soluble Vitamins (Chapter 11)

Summary

This script delves into the world of fat-soluble vitamins, focusing on their roles, sources, and effects on health. It explains how vitamin A, crucial for vision, reproduction, and growth, is found in animal foods and as beta carotene in plants. Vitamin D, essential for calcium absorption and bone health, is synthesized by the body and activated through hydroxylation. Vitamin E acts as a potent antioxidant, while vitamin K aids in blood clotting and directing calcium to bones. The script also addresses deficiencies and toxicities associated with these vitamins, highlighting the importance of balance in maintaining optimal health.

Takeaways

• 🌱 Vitamin A comes in various forms, including active forms like retinal esters and retinoic acid, and a precursor called beta carotene found in plant foods.
• 👶 Vitamin A plays a crucial role in reproduction and growth, aiding in sperm development, fetal development, and bone remodeling in children.
• 👀 Vitamin A is essential for maintaining vision as it is involved in the process of light hitting the retina and triggering an electrical impulse to the brain.
• 🌙 A deficiency in vitamin A can lead to night blindness, where the eyes struggle to adjust to darkness, and potentially total blindness if the cornea hardens due to lack of mucus.
• 🛡️ Vitamin A acts as an antioxidant, primarily in the form of beta carotene, to fight against free radicals.
• 🦴 Vitamin D is critical for bone health as it helps the body absorb calcium. It can be synthesized by the body in response to sunlight and needs to be activated through two hydroxylation reactions.
• 🚫 Vitamin D deficiency is common and can lead to bone diseases like rickets in children and osteomalacia in adults, characterized by weak bones.
• 🍽️ Vitamin E serves as a primary antioxidant in the body, protecting cells from damage. Deficiencies can make red blood cells more susceptible to breaking.
• ⚔️ Vitamin K is essential for blood clotting and directing calcium to deposit into bones. It is produced in the body by beneficial bacteria in the intestines and can also be found in green leafy vegetables.
• 🩸 Newborn infants are often given a vitamin K injection at birth to prevent bleeding issues since their bodies have not yet developed the bacteria necessary for vitamin K production.
• ⚠️ Excessive vitamin A can cause bone weakness and birth defects, while too much vitamin D can lead to calcium deposits in tissues, potentially hardening blood vessels.

Q & A

What are the different forms of vitamin A?

There are three active forms of vitamin A known as retinal esters, which include retinol, and two other forms are retinal and retinoic acid. Additionally, there is a precursor called beta carotene, found in plant foods, which the body can convert into vitamin A.

How does beta carotene convert into vitamin A within the body?

Beta carotene is split within the body, and if it splits straight down the middle, it can produce two molecules of vitamin A. However, this doesn't often happen, and usually, it only produces one molecule of vitamin A, making it less efficient than the direct forms of vitamin A.

What are the main dietary sources of beta carotene?

Beta carotene is found in plant foods, particularly those with an orange pigment such as carrots, squash, and pumpkin.

What are some of the roles of vitamin A in the human body?

Vitamin A plays roles in reproduction and growth, bone remodeling, acting as an antioxidant, and maintaining vision. It is also essential for the health of cells that produce mucus, which keeps cells moist and functional.

How does vitamin A contribute to vision?

Vitamin A, attached to a protein in the retina, changes structure when light hits it, triggering an electrical impulse that sends the image to the brain. This process requires a constant supply of vitamin A to replace the molecule that breaks off after stimulating the electrical impulse.

What is night blindness and how is it related to vitamin A deficiency?

Night blindness is a condition that develops due to a vitamin A deficiency, affecting the retina's ability to adjust to darkness and recover from a bright light flash. It impairs the retina's function in converting light into electrical impulses for vision.

What is the process of vitamin D production and activation in the body?

Vitamin D is produced in the skin from cholesterol through exposure to sunlight and then activated through two hydroxylation reactions, one in the liver and another in the kidneys, to form the active form of the vitamin.

Why is vitamin D important for bone health?

Vitamin D is crucial for bone health because it helps the body absorb calcium by facilitating the production of a protein that calcium needs to bind to for absorption. Without vitamin D, calcium would not be absorbed properly, leading to weak bones.

What are the potential health issues related to vitamin D deficiency?

Vitamin D deficiency can lead to conditions like rickets in children and osteomalacia in adults, both characterized by weak bones due to inadequate calcium absorption.

How does vitamin E function in the body?

Vitamin E primarily acts as an antioxidant, protecting the body's cells from damage by neutralizing free radicals. It is one of the strongest antioxidants and plays a vital role in the body's defense system.

What is the primary role of vitamin K and how does it help with bone health?

Vitamin K's primary role is to help blood clot, preventing excessive bleeding. It also helps maintain bone health by directing calcium to deposit into bones, where it is needed, by producing a protein that acts as a magnet for calcium.

Why are vitamin K deficiencies rare, and what is the concern for newborn infants regarding vitamin K?

Vitamin K deficiencies are rare because the body produces half of what it needs with the help of bacteria in the intestines. Newborn infants, however, need an injection of vitamin K at birth because their bodies have not yet developed the bacteria necessary to produce it, and mother's milk lacks sufficient vitamin K.

Outlines

00:00

🥕 Understanding Vitamin A: Forms, Functions, and Food Sources

This paragraph delves into the intricacies of Vitamin A, highlighting its various forms including retinal esters and retinoic acid, which are active forms, and beta carotene, a precursor found in plant foods like carrots and pumpkins. The role of Vitamin A in reproduction, growth, bone remodeling, and as an antioxidant is discussed. The paragraph also explains how Vitamin A is crucial for maintaining vision by interacting with a protein in the retina. A deficiency can lead to night blindness, while an excess can cause bone weakness and birth defects. The importance of a steady supply of Vitamin A for the retina's function is emphasized.

05:01

👀 The Impact of Vitamin A Deficiency on Vision and Cellular Health

The second paragraph focuses on the consequences of Vitamin A deficiency on vision, leading to conditions like night blindness and potentially total blindness if the cornea is affected. It also discusses the role of Vitamin A in maintaining cellular health, particularly the cells that produce mucus to keep tissues moist and flexible. A deficiency can cause these cells to dry up and harden, a process known as keratinization, affecting not only the skin but also the cells lining the digestive system, which can lead to nutrient absorption issues and increased vulnerability to infections.

10:03

🌞 Vitamin D Synthesis, Activation, and Its Crucial Role in Bone Health

This paragraph explores Vitamin D, its synthesis from cholesterol in the skin upon exposure to sunlight, and its activation through two hydroxylation reactions in the liver and kidneys. Vitamin D's primary role in bone health is underscored, as it aids in calcium absorption, which is essential for strong bones. A deficiency in Vitamin D can result in conditions like rickets in children and osteomalacia in adults, characterized by weak bones due to poor calcium absorption. The paragraph also touches on the rarity of Vitamin D toxicity and its potential effects on calcium deposition in tissues.

15:04

🛡️ Vitamin E: The Body's Primary Antioxidant and Its Health Implications

Vitamin E is introduced as the body's primary antioxidant, protecting cells from damage. The paragraph outlines the rare occurrences of Vitamin E deficiency and toxicity, with a deficiency potentially leading to red blood cell damage and an increased risk of hemolysis. The importance of maintaining a balanced intake of Vitamin E for overall health is highlighted.

20:10

🩸 Vitamin K: Clotting and Directing Calcium for Bone Health

Vitamin K's role in blood clotting and directing calcium to bones is detailed in this paragraph. It explains that Vitamin K is produced by beneficial bacteria in the intestines and is also found in green leafy vegetables. The importance of Vitamin K for newborns, who often receive an injection due to the lack of bacteria and thus Vitamin K production in the sterile womb, is emphasized. The paragraph also discusses the potential interaction between Vitamin K and anticoagulant medications, cautioning against excessive intake in such cases.

25:10

👶 Vitamin K in Newborns and Its Interaction with Anticoagulant Medications

The final paragraph focuses on the unique considerations for Vitamin K in newborns, who require an injection at birth due to the absence of the bacteria necessary for Vitamin K synthesis. It also addresses the potential risks of Vitamin K intake for individuals on anticoagulant medications, as Vitamin K's clotting properties can counteract the effects of these drugs, potentially leading to health complications.

Keywords

💡Fat-Soluble Vitamins

Fat-soluble vitamins are a group of vitamins that dissolve in fats and oils, and are stored in the body's fatty tissues. They play a crucial role in the video's theme as they are the main subject of the chapter, with each vitamin having distinct roles and sources. Examples from the script include vitamins A, D, E, and K, all of which are discussed in the context of their functions and the health implications of their deficiency or excess.

💡Vitamin A

Vitamin A is a fat-soluble vitamin essential for various bodily functions, including vision, reproduction, and immune system support. In the script, it is described as having different forms, such as retinal esters and retinoic acid, and a precursor called beta carotene. The video emphasizes its role in vision by being a component of the retina's light-sensitive protein and its importance in bone remodeling and antioxidant functions.

💡Beta Carotene

Beta carotene is a precursor to vitamin A found in plant foods, known for giving them an orange pigment. It is highlighted in the script as a source of vitamin A that the body can convert when needed. Beta carotene is also mentioned in the context of its antioxidant properties and its role in preventing night blindness and other visual impairments when converted to vitamin A.

💡Reproduction and Growth

Reproduction and growth are key processes in which vitamin A plays a significant role, as detailed in the script. Vitamin A is mentioned as aiding in healthy sperm development and fetal development during pregnancy. It also contributes to bone remodeling, which is a critical aspect of growth, especially in children.

💡Antioxidant

Antioxidants are substances that protect the body against damage from free radicals. In the script, vitamin A, primarily in the form of beta carotene, is described as an antioxidant that fights free radicals, thus playing a protective role in the body's cells and preventing oxidative stress.

💡Vision

Vision is a central theme in the script, especially when discussing the role of vitamin A. The video explains how vitamin A, attached to a protein in the retina, helps in the process of converting light into electrical impulses that allow us to see. The script also discusses the consequences of vitamin A deficiency, such as night blindness.

💡Night Blindness

Night blindness is a condition resulting from a deficiency of vitamin A, affecting the retina's ability to adjust to low light conditions. The script uses this term to illustrate the importance of vitamin A in maintaining proper vision, especially in low-light situations.

💡Vitamin D

Vitamin D is another fat-soluble vitamin that the body can produce with the help of sunlight and is also found in certain foods. The script explains the process of vitamin D activation through hydroxylation reactions in the liver and kidneys. It plays a critical role in calcium absorption and bone health, with deficiencies potentially leading to diseases like rickets and osteomalacia.

💡Hydroxylation

Hydroxylation is a chemical process involving the addition of a hydroxyl group (hydrogen and oxygen) to a molecule. In the context of the script, it is the process by which vitamin D is activated, occurring twice—once in the liver and once in the kidneys—before the vitamin can perform its functions in the body.

💡Vitamin E

Vitamin E is described in the script as a potent fat-soluble antioxidant that protects cells from oxidative damage. It is essential for maintaining the integrity of cell membranes and preventing the oxidation of lipids. The video mentions that deficiencies in vitamin E can lead to red blood cell damage, although such deficiencies are rare.

💡Vitamin K

Vitamin K is highlighted in the script as a vitamin synthesized by bacteria in the intestines and also obtained from green leafy vegetables. It is crucial for blood clotting and directing calcium to deposit into bones, thus maintaining bone health. The script notes that deficiencies are rare, except in cases of newborn infants who require a vitamin K injection at birth.

Highlights

Vitamin A has three active forms: retinal esters and retinoic acid, and a precursor, beta carotene, which is converted into vitamin A in the body.

Beta carotene, found in plant foods like carrots and squash, gives an orange pigment and is less efficient in converting to vitamin A compared to direct forms.

Vitamin A plays a crucial role in reproduction, growth, bone remodeling, acting as an antioxidant, and maintaining vision.

The retina contains a protein attached to vitamin A, which changes structure upon light exposure to trigger an electrical impulse for vision.

Vitamin A deficiency can lead to night blindness, affecting the retina's ability to adjust to darkness and recover from bright light flashes.

A severe vitamin A deficiency can cause the cornea to harden, leading to total blindness by preventing light from entering the eye.

Vitamin A helps maintain cell health, particularly in mucus-producing cells, to keep them moist and functioning properly.

Vitamin A toxicity can cause weak bones and major birth defects, highlighting the importance of moderation in vitamin A intake.

Vitamin D can be obtained from food, sunlight exposure, or body synthesis, and requires activation through two hydroxylation reactions.

Vitamin D is essential for calcium absorption and bone health, as it helps produce the protein needed for calcium to bind and be absorbed.

Vitamin D deficiency is common due to limited food sources and reduced sunlight exposure, potentially leading to bone diseases like rickets and osteomalacia.

Vitamin E acts as a potent antioxidant, protecting cells from damage, with deficiencies potentially weakening red blood cells.

Vitamin K, found in green leafy vegetables and synthesized by gut bacteria, aids in blood clotting and directing calcium deposition into bones.

Vitamin K helps prevent excessive bleeding by promoting blood clotting and supports bone health by guiding calcium to bone tissue.

Newborn infants are at risk for vitamin K deficiency and typically receive an injection to ensure adequate levels for blood clotting.

Vitamin K toxicity is rare, with no upper limit identified, but caution is advised for those on anticoagulant medication due to its blood clotting properties.

Transcripts

chapter 11 is going to be about the fat

soluble vitamins the first fat soluble

vitamin is vitamin A now vitamin A has

lots of different forms we have three

active forms of vitamin A which we call

retinal esters those are red and all

right and now and retinoic acid and then

we have a precursor of vitamin A which

is called beta carotene that means that

it's not an actual active vitamin A but

when beta carotene enters the body it's

converted into vitamin A if you take a

look here you see the three retinal

esters which we set our active vitamin A

they're all at the top and look pretty

similar and then if you look at the one

at the bottom you have beta carotene now

if we split beta carotene straight down

the middle it's going to look pretty

much like the retinal esters that we

have at the top there so that's usually

how this is going to go so beta carotene

will enter the body and then it will be

split if it gets split down the middle

it'll make two vitamin A if it gets

split somewhere else it will only make

one it doesn't split straight down the

middle very often so it usually doesn't

make two it's less efficient at making

the vitamin A but it does convert up to

some degree now we also have different

roles depending on the type of vitamin A

and different sources the three retinal

esters we can find in animal foods but

beta carotene can only be found in plant

foods and beta carotene is what gives

that orange pigment so it's going to be

found in things like carrots squash

pumpkin those types of foods are going

to be rich in beta-carotene and then

when they enter the body they can

convert to the other forms of vitamin A

so let's go ahead and take a look at the

you different roles now one of the main

roles of vitamin A is reproduction and

growth starting off with the man the

vitamin A is going to help with healthy

sperm development so that the sperm can

actually fertilize an egg now if the

woman becomes pregnant it's also going

to help with the development of the baby

throughout the pregnancy and even after

the baby is born it's going to help with

the process we call bone remodeling if

you remember we mentioned that bones go

through somewhat of a turnover process

just like muscles do where they undo

their structure and then rebuild to take

on a new shape a new form to be stronger

and bigger bones do something like this

throughout life specially during the

period where a child is growing and the

bones are growing longer and vitamin A

helps with this role because it helps

break down the bone structure so that it

can be rebuilt to a newer different

shaped bone another role for vitamin A

is that it is going to act as an

antioxidant so it will fight free

radicals and this is going to be

primarily in the form of beta carotene

one other really important role is the

role it has in maintaining your vision

so let's go ahead and look at how that

actually happens so before we talk about

vitamins a's role in vision let's go

ahead and learn a little bit about how

our eyes function in the first place to

allow us to see an image so here you

have a picture of an eye and it shows

you that the very outer layer of the eye

is called the cornea what happens is

when you look at something the light is

going to pass your cornea in order to

enter your eye and then it's going to

hit the back of your eye which we call

the retina now in the retina this is

going to be where vitamin A is going to

play its role because the retina has a

protein

that is attached to vitamin A and when

light hits this protein the protein is

going to flip and change structure and

since vitamin A is attached to it

the vitamin A will also flip so at this

point when this change happens to the

protein and vitamin A structure that's

going to trigger an electrical impulse

which will send the image to your brain

and you're able to see the image this is

going to happen every single time you

look at something and the reason that we

need to keep consuming vitamin A is

because when we get to the part where

your retina is receiving the light and

the protein located in the retina is

changing structure along with the

vitamin A once the vitamin A changes

structure and stimulates that electrical

impulse it actually drops off it breaks

off of the protein and is released and

we need to then replenish and the

vitamin A so we constantly need to have

a supply of vitamin A so that every time

we view an image that vitamin A breaks

off of the retina we can attach another

vitamin A there so that we can see the

image so that we can see the next image

now if you have let's say that you have

an issue with the vitamin A supply

you're not getting our state vitamin A

supply and it starts to affect the

replenishing rate in your retina so you

see something the vitamin A drops off

but we don't replace that vitamin A

quickly enough because you're not

getting a steady supply of vitamin A

what will happen is what we call night

blindness so when you have a vitamin A

deficiency that's affecting your retina

you're going to develop night blindness

which is basically when

you look at something in the dark

normally once it gets dark it takes your

eyes a few seconds to adjust and you're

able to see a little bit better

people with night blindness don't adjust

as well or at all once the lights are

off also if you were to flash a bright

light at someone it usually blinds them

for a couple of seconds and then they're

able to see again

for someone who has night blindness it

takes them a lot longer to recover from

that flash of light now another thing

can happen if you have a deficiency of

vitamin A or you just don't have a

steady supply of vitamin A and that is

it can actually start to affect your

cornea now one of the other roles of

vitamin A that we're going to discuss in

more detail in a second is that it helps

to keep your cells healthy in particular

the cells that form mucus mucus is

something that keeps the cells moist so

that they can be flexible they can allow

things to enter and leave and if the

cells don't have that mucus these cells

will dry up and become really hard and

things can't permeate through them and

those cells can't function properly now

if you have a deficiency of vitamin A

that can actually happen to your cornea

where your cornea dries up and becomes

extremely hard to the point where

nothing can penetrate your eye because

remember the cornea is the very outer

layer so what will happen is your cornea

hardens up when you look at something

and the light is trying to enter your

eye it will not be able to enter and so

you won't be able to see at all so if

you have a vitamin A deficiency that's

affecting your retina the vitamin A

located in your retina then the person

will develop night blindness if they

have a vitamin A deficiency affecting

the cornea

you will have total blindness because

the light won't be able to enter at all

this is the role that I was referring to

where vitamin A helps keep the cells

moist by keeping the cells producing

mucus now in the picture that you see

here we have on the left a picture of a

cell membrane where the cells are plump

and moist because there is enough

vitamin A now if the person was

deficient in vitamin A those cells are

going to start to harden up they're

going to start to dry up and shrink to

the point where they no longer function

and that's what you see in the second

picture there on the far right

if the cells do dry up and shrink

because of a lack of moisture we call

that keratinization so this can happen

in an outward way where the skin becomes

extremely dry and scaly but it can also

happen in a less obvious way where it

starts to affect the cells in your

digestive system if you remember we said

the nutrients get absorbed into the

small intestine by absorbing into the

cells that line the intestinal wall if

those cells dried up and stopped

functioning then your nutrients wouldn't

be able to penetrate they wouldn't be

able to absorb into those cells anymore

so one thing that can happen is as your

nutrients past your intestine if the

intestine has all of these dry hardened

cells the nutrients are not going to be

absorbed properly so you can end up with

deficiencies because of this this is a

picture of the keratinization that

presents itself on the skin so as you

can see it's a very extreme version of

very dry rough bumpy skin so here we

have

other deficiency conditions that can

happen we already talked about the two

at the bottom the night blindness and

the total blindness but another thing

that can also happen is being more

vulnerable to infectious diseases

vitamin A toxicity czar things that can

happen since we are now talking about

fat soluble vitamins remember fat

soluble vitamins are stored in our

bodies so it's very easy to develop

toxicity from them now we said that

vitamin A is important for our bone

remodeling because it helps break down

the bone so it can rebuild but if you

have too much vitamin A your bones will

basically start breaking down at a

faster rate than rebuilding and you can

end up with really weak bones another

thing that it can do is it can actually

cause major birth defects if a mother

takes a lot of vitamin A during her

pregnancy doctors will usually even

advise you to stop using cosmetic creams

that have vitamin A

you

when it comes to getting too much

vitamin A in the form of beta-carotene

that's something that we're not really

too concerned about because the

conversion rate that our body has when

we're burning to converting

beta-carotene to vitamin A is actually

not that efficient so even if you

consume a bunch of beta-carotene it's

probably not going to convert to enough

vitamin A for toxicity to develop if it

did the most common way it would present

itself is by altering the color of your

skin

since beta-carotene has that orange

yellow pigment that can start to show up

in the individuals skin

now if the toxicity was to the point

where it was really extreme let's say

the individual was taking extreme

amounts of beta carotene supplements

what can happen is the antioxidant

function of beta carotene will actually

become the opposite when you have too

much of an antioxidant it turns into

what we call a pro-oxidant a pro-oxidant

is something that promotes free radical

production instead of fighting free

radicals this here shows us the

discoloration of skin that can happen

when beta carotene is consumed in excess

it's just a temporary condition that

will go away once the individual stops

consuming the large amounts of beta

carotene the next fat soluble vitamin is

vitamin D we can get vitamin D from

foods we can also get it from our body

manufacturing vitamin D now either way

regardless of how we which source we get

the vitamin D from the vitamin D needs

to be activated and the way that it's

going to be activated is by going

through two hydroxylation reactions

hydroxylation means

adding hydrogen and oxygen and that

needs to happen twice once in the liver

and then in the kidneys

after this vitamin D is active and can

go ahead and play its roles now this

over here is going to show us how our

body can go ahead and make vitamin D and

then how it's going to be activated so

we start off with the cholesterol that's

already in our body if you remember we

looked at cholesterol in the fat chapter

and we saw that the structure of

cholesterol is actually very close to

the structure of vitamin D and so we

actually use the cholesterol in your

body in your skin to convert it to

vitamin D and this is done by exposure

to the Sun so when your skin gets

exposed to sunlight the cholesterol in

your skin is going to be converted to a

form of vitamin D now when we get this

vitamin D from the body remember it

still needs to be activated just like if

we got the vitamin D from foods and

remember we said this is going to happen

through hydroxylation reactions which is

adding hydrogen and oxygen so we start

off with one hydroxylation reaction in

the liver and then another hydroxylation

reaction in the kidneys and finally we

have an active version of vitamin D so

again one more time our skin is exposed

to the sunlight the cholesterol in the

skin is going to convert to vitamin D

and then our body will activate vitamin

D through hydroxylation in the liver and

the kidney now that we know how vitamin

D is going to be activated let's go

ahead and take a look at what its role

is going to be once it is active now

that role is primarily helping our bones

calcium is

is going to be the main mineral that our

bones are composed of and without

vitamin D calcium is not able to be

absorbed and the way that this works is

that calcium needs to bind to a specific

protein in order for it to be absorbed

without being bound to this protein

calcium will just enter our body and

then leave through our urine vitamin D

helps to make this protein that calcium

needs to attach to so if you didn't have

vitamin D we wouldn't make that protein

and then calcium would have nothing to

bind to and it would just leave our body

so vitamin D is just as important as

calcium when it comes to your bone

health a lot of times people tend to

neglect vitamin D and just focus on

calcium but the calcium is just going to

leave your body if vitamin D isn't there

to help your body absorb it so if an

individual didn't get enough vitamin D

they can develop a deficiency even

though we said that fat soluble vitamins

are less likely to develop deficiencies

since our body stores it vitamin D

deficiency is actually very common and

one of the reasons for this is that it's

not really found in many food sources

it's pretty much in things like

fortified milk eggs salmon and those are

pretty much the main sources for vitamin

D so if an individual doesn't consume

those few sources they're not going to

get much vitamin D another reason is

these days we really don't get out in

the Sun as much as we used to so for

individuals who aren't getting out in

the Sun much and then don't consume

those few food sources they're not going

to be getting their vitamin D now some

individuals also might live in an area

where they don't get much sunlight

so in those cases they're going to

probably need to take a supplement so

the deficiency conditions that develop

when you lack vitamin D are going to

look very similar to calcium

deficiencies and again this is because

the main role of vitamin D is to help us

absorb calcium so if we're missing

vitamin D we're not going to absorb

calcium and our bones are going to

suffer and the two bone diseases are

called Ricketts and osteomalacia they

are both basically weak bones because

calcium is not being absorbed rickets is

the one that effects children and

osteomalacia is the condition that

affects adults vitamin D toxicity is not

as common as the deficiency but if it

does happen what it's going to do is

cause too much calcium to be absorbed

and if you have too much calcium in your

body it's going to start depositing in

your tissues since your bones already

have enough and if it deposits in your

tissues it can harden up things that we

actually need to be flexible for example

your blood vessels like your veins and

arteries

they need to be flexible so that the

blood can flow easily through them if

your blood vessels start to receive

calcium if they start to have calcium

deposits into them the blood vessels can

harden up and become really inflexible

which can really hinder the blood flow

we have vitamin E the main role for

vitamin E is to act as an antioxidant

it's actually the main antioxidant for

our body's defense it's one of the

strongest antioxidants both vitamin E

deficiencies and toxicities are fairly

rare

but if a deficiency were to develop

what's going to happen is your red blood

cells are going to be more vulnerable to

damage and they can start to weaken and

break and then release their contents

lastly we have our vitamin K now vitamin

K has two main sources those are going

to be your green leafy vegetables but

then also your body our body actually

makes vitamin K and this is using the

bacteria in our intestines

everybody has bacteria that naturally

forms in their body and some of that

bacteria is good bacteria and the ones

in our intestines can actually form

vitamin K so even if you're not getting

enough vitamin K from your foods your

body is still going to be making at

least half of the vitamin K that you

need the main role of vitamin K is to

help our blood clot when we get some

kind of wound or cut we want our blood

to be able to clot to prevent excessive

bleeding that could relieve that could

lead to a much bigger health concern and

vitamin K helps our blood do that

another role of vitamin K is helping our

bones remain healthy and the way that

it's going to do this is by directing

calcium to deposit into our bones

remember calcium doesn't necessarily

have to deposit into the bones it can

deposit into our tissue or go elsewhere

and so vitamin K is going to direct

vitamin K to deposit into our bones and

the way that it does this is it makes a

protein inside of the bone that kind of

acts like a magnet for calcium calcium

can bind onto this protein inside of our

bones and that way the calcium deposits

into the bone and not

elsewhere so if you think about the two

main the tooling vitamins that are going

to be helping direct calcium vitamin D

is going to be kind of like the

gatekeeper that lets calcium into our

body

let's calcium absorb and then vitamin K

is kind of like the traffic cop that's

directing calcium on where to go

when it comes to deficiencies and

toxicities deficiency is pretty rare

since our body already makes half of

what we need with the exception of

newborn infants newborn infants actually

need to receive an injection of vitamin

K when they're born and the reason for

this is because the mother's milk

doesn't contain sufficient vitamin K and

then also they're not receiving any from

their body because remember it's the

bacteria in our body that forms vitamin

K the baby is located in the very

sterile environment inside of the mother

until it's born and so once the baby is

born it's not going to have any bacteria

in its body so it's not going to be able

to make its own vitamin k once it is

exposed to the environment after birth

the bacteria will start to build up in

the infant's body and then the baby can

make its own vitamin k but as soon as

it's born it's going to need a vitamin k

injection toxicities are also not common

they actually don't even have an upper

limit for vitamin K because they haven't

seen any kind of negative effects from

getting too much now the one exception

is if you are taking anti blood clotting

medication or anticoagulants then you

might be concerned about the amount of

vitamin K that you consume and this is

because anticoagulants are given to

individuals who have a problem with

their blood clotting too much so we want

our blood to clot so that we can prevent

excessive bleeding but we don't want it

to clot excessively because that can

cause different health issues and it can

actually end up leading to death so we

sometimes give individuals anti blood

clotting medications if they do have

that issue now if you are taking a bunch

of vitamin K

vitamin K causes your blood to clot it

helps your blood to clot so if you

already have too much of blood clotting

and you're on medication to stop that

then you want to make sure that you're

not taking a bunch of vitamin K because

that's just going to defeat the purpose

of the medication that you're on