“Fat-soluble vitamins tend to have lower UL values than water-soluble vitamins, highlighting the need for caution when consuming them,” says Jenn, R.D., president-elect of the New Hampshire Academy of Nutrition and Dietetics. Messer explains.
Of the four fat-soluble vitamins, experts say vitamin A and vitamin E require more attention than the others.
Concerns about vitamin A
Vitamin A is important for vision, growth, reproduction, and immune health. Vitamin A is safe when consumed within recommended doses (900 micrograms per day for adult men and 700 micrograms per day for adult women) through whole foods such as beef liver, sweet potatoes, spinach, carrots, and pumpkin pie. considered mandatory.
The maximum daily intake limit for vitamin A is set at 3,000 micrograms, but it is important to note that this allowance includes the intake or absorption of vitamin A. all Sources of vitamin A such as foods, supplements, and creams/lotions containing retinol. (For context, consider that one 3-ounce serving of pan-seared beef liver contains 6,582 micrograms of the vitamin.)
Exceeding the UL is dangerous, and “taking large amounts at once can contribute to toxicity,” explains Yufan Lin, a primary care physician at the Cleveland Clinic Center for Integrative Medicine. Such toxicity can cause problems such as joint pain, liver damage, and birth defects.
