I started my blog journey with a post about me. Then I posted a blog post on why we need minerals and vitamins to make energy.

This blog post is going to be about the difference between water-soluble vitamins and fat-soluble vitamins. I am going to continue my blog journey writing about the fat-soluble vitamins first, and then about the water-soluble vitamins after that. I am ending this year with a post about vitamin B12. I think vitamin B12 is a vitamin that is very misunderstood, and that many is supplementing without needing to do so.

Humans survived for thousands of years before synthetic vitamins were developed by consuming foods. These foods contained (and generally still contain) natural vitamins. Natural food complex vitamins are in the physiochemical forms which the body recognizes. They generally are not crystalline in structure, contain food factors that affect bioavailability, and appear to have smaller particle sizes. This does not mean that synthetic made vitamins do not have any value (they clearly do), but studies have shown that vitamins in natural food complexes are better than synthetic made vitamins.

In the historic struggle for food, humans ate primarily whole foods or so-called natural foods, which underwent little processing. The nutrient content of food usually decreases when it is processed.

Food processing techniques can reduce the amount of every known essential vitamin. This is because vitamins are lost through the processing of boiling and frying etc.

Humans have through millions of years lived on earth. We have eaten foods that was harvested or hunted for since the beginning of time. The research that has been done shows that we started by eating herbs and fruits, and that genus Homo (our direct ancestors) began incorporating meat approximately 2,6 million years ago.

The research that has been done is pretty clear about this:

The earliest Hominins (Approx. 7 to 3.5 Million Years Ago) 

The earliest human ancestors, such as Australopithecus, were primarily herbivores or frugivores.

The Shift to Savanna Foods (Approx. 3.5 to 2.5 Million Years Ago)

As the environment changed, ancestors like Australopithecus afarensis (the species of the famous “Lucy” fossil) expanded their diet.

Inclusion of Meat and Marrow (Approx. 2.6 Million Years Ago) 

The genus Homo (our direct ancestors) began incorporating significant amounts of animal protein, which is believed to have fueled the evolution of larger brains.

A Grassy Trend In Human Ancestors Diet

Water Soluble Vitamins

• Water-soluble vitamins (B complex and vitamin C) dissolve in water.
• Water-soluble vitamins B complex and vitamin C are largely intracellular because they must enter cells to act as coenzymes in metabolism. They are absorbed directly into the bloodstream, transported to tissues, and taken up by cells, rather than being stored long-term in fat like fat-soluble vitamins.
• Water-soluble vitamins are not stored in the body very long.
• Required daily intake and what the body does not need is excreted via urine.
•  Excess amounts are excreted through urine, making toxicity rare.
• Water-soluble vitamins is within the Cerebrospinal Fluid.
• Water-soluble vitamins are necessary for the production of transferrin, primarily by supporting the cellular machinery the liver uses to build proteins.

Fat Soluble Vitamins

• Vitamin (A,D,E, K) dissolve in fat
• Vitamin A, D, E, K is stored in the liver and adipose tissues, and other lipid-rich organs for long term use.
• Fat-soluble vitamins can become toxic if the liver isn’t healthy.
• All fat-soluble vitamins are intracellular.
• Fat-soluble vitamins need transport proteins created in the liver to be excreted into the blood stream.
• Fat-soluble vitamins are slowly excreted primarily through feces.
• Fat-soluble vitamins are often needed to activate or keep minerals within cells.

Protein status: Transferrin is a protein, adequate overall dietary protein and general liver health are the main requirements for its production. In other words meat, chicken, fish and other foods high in protein.

I am going to write more about Transferrin and the connection it has with copper and iron status in future posts.

I am going to write down in this post how long fat-soluble vitamins are stored in the liver. I hope you will see that it is your liver you need to work on, so these vitamins can do its job in the blood stream. I am diving into it deeper when I write about these vitamins in a blog post in the months to come.

Fat-soluble Vitamin A (Retinol) is stored in the liver:

• 12 months or more.

Fat-soluble Vitamin D is stored in the liver:

• 4 months.

Fat-soluble Vitamin E:

• Stored in the liver and fatty tissues for several months. Because it is fat-soluble, the body builds up a reserve. This means you do not need to consume the nutrient daily to avoid deficiencies.

Fat-soluble K Vitamin is:

• Stored and utilized in different, primarily locations within the body. The vitamin K stores are relatively limited and experience rapid turnover, generally lasting only for about a week. Vitamin K1 (phylloquinone) is processed quickly, while certain forms of Vitamin K2 (like MK-7) may have longer, multi day residence time in the body.

Vitamin K1 stays in the bloodstream longer than K2, allowing it to be transported to tissues outside the liver.

Water-Soluble Vitamin B12 is stored in the liver:

• Between 3-5 years and is the only water soluble vitamin that is stored as long as it is. The liver can store approximately 50-90 % of the body’s B12 supply, the remaining is stored in other tissues, including muscles. Efficient cycling, in other words a healthy liver is important for B12 levels.

B12 is a intracellular vitamin.

• There is a lot of people living with what they think is a B12 deficiency and taking supplements for it, but are they really B12 deficient? More on this in my B12 post in December.

Vitamins are easily destroyed or washed out during food preparation (cooking in water, long-term storage).

Vitamins serve as cofactors for enzymes, supporting energy metabolism, immune function, and iron absorption. 

The absorption of vitamins differs significantly depending on their solubility:

Water-Soluble Vitamins:

• Absorbed directly into the bloodstream from the intestinal lumen through passive diffusion or active transport mechanisms. Because they are hydrophilic, they do not require carriers or emulsifiers for absorption.

• Fat-Soluble Vitamins:

Incorporated into micelles with the help of bile salts during digestion. Once absorbed by intestinal cells, they are packaged into chylomicrons and enter the lymphatic system before reaching the bloodstream.

Since fat-soluble vitamins are stored in the liver it is important for the liver to maintain a near-neutral intracellular pH, typically around 6.99 – 7.18 , which is optimal for its metabolic enzymes. It plays a crucial role in regulating overall body pH by neutralizing bicarbonate (HCO3−HCO−3) through urea synthesis. Liver cell cultures generally require a pH of 7.3–7.45 for stability.

Molecular Biologist Olaf Bergman from the Dresden University of Technology in Germany has researched the liver, and he has found out that: «No matter if you are 20 or 84, your liver stays on average just under three years old,”

A stressed liver does not work in alkalinity, the vitamins and minerals won’t do its job. This is one of the reasons we need to work on our livers so fat-soluble vitamins are released into the bloodstream and activated by the transport proteins they need.

This is one of the reasons why it is more important to have a healthy liver than taking high amounts of any kind of vitamin or mineral. As an example Vitamin D is very important to keep minerals inside cells. Especially magnesium and calsium. Magnesium is also important to activate vitamin D, so it can be released into the bloodstream.

Vitamins require different mechanisms to be transported into the blood depending on whether they are water-soluble or fat-soluble. More on this later when I am writing about the vitamins in a isolated posts.

Generally, vitamins are absorbed in the small intestine, where specialized transport proteins, dietary fats, or digestive enzymes assist in their movement into the bloodstream.

Most water-soluble vitamins are generally not stored in large amounts in the liver, and they are released directly, as the water-soluble vitamins do not require specialized chaperones for transport.

As mention above Magnesium is essential for activating Vitamin D. Magnesium acts as a necessary cofactor for the enzymes in the liver and kidneys that convert Vitamin D into its active form (D25(OH)𝐷 and 1,25(OH)2D. Without sufficient magnesium, Vitamin D remains inactive, which can limit its effectiveness in the body.

In cases of fat malabsorption disorders or inadequate bile production, the absorption of fat-soluble vitamins can be impaired, leading to deficiencies.

Water-soluble vitamins are more susceptible to degradation due to their chemical structure. Factors such as heat, light, oxygen exposure, and pH changes can lead to loss of potency during food processing, storage, and cooking as mentioned before.

Fat-soluble vitamins tend to be more stable under similar conditions, although they are prone to oxidation. For instance:

• Vitamin E a powerful antioxidant, is sensitive to oxidative degradation when exposed to air.
• Vitamin K can degrade under prolonged exposure to UV light.
• Vitamin B1 (Thiamine) is degraded during cooking and food processing. Thiamine is water soluble and a heat labile vitamin. It can be destroyed by high temperatures or leached out into cooking water.

Water-soluble vitamins:

• Generally involved in energy metabolism and cellular maintenance. Due to their role as cofactors, they are indispensable for enzyme activity.

Fat-soluble vitamins perform:

• Essential regulatory and protective functions. Unlike water-soluble vitamins, they often act at the genetic level by modulating gene expression and supporting structural components within cells.

Vitamins are essential for creating energy but too much is not a good thing either. Too much can also cause stress in a body that needs balance in life.

With the experience I’ve gotten everything is about BALANCE. Without creating the stress from too much of a single vitamin or a mineral. You should try and get ALL the minerals and vitamins from food sources as much as possible, and instead learn how to use what we are born with.

INTUITION, INSTINCT AND GUT FEELING.

NOTHING ELSE

As mentioned in a earlier post blood tests are often no help. The symptoms can vary from person to person.

The Cerebellum can create symptoms depending on where you are weak.

If I ask Artificial Intelligence what is the symptoms of B12 deficiency this is the answer I am getting:

Vitamin B12 deficiency causes a wide range of symptoms due to its role in nerve health and red blood cell production, often developing slowly but worsening over time. Common symptoms include extreme fatigue, numbness/tingling (pins and needles), muscle weakness, memory loss, depression, and a smooth, sore tongue.

Key Symptoms of Vitamin B12 Deficiency

• Nerve Damage: Paresthesia (strange sensations), numbness, or burning in hands, legs, or feet.
• Cognitive Decline: Brain fog, memory loss, confusion, and difficulty with reasoning.
• Mobility Issues: Difficulty walking, poor balance, and coordination issues.
• Psychiatric Changes: Irritability, depression, or behavioral changes.

Physical and General Symptoms

• Anemia-related: Extreme tiredness, low energy, pale skin, lightheadedness, and shortness of breath.
• Oral Health: Glossitis (swollen, smooth, red tongue), mouth ulcers, or a burning mouth sensation.
• Digestive Issues: Diarrhea, constipation, or loss of appetite.
• Vision Problems: Blurred or disturbed vision.

These are symptoms that the Cerebellum can create. I’ve had many of them during the time when I was so sick as I was.

If I ask Artificial Intelligence what is the symptoms of vitamin C deficiency this is the answer I am getting:

Vitamin C deficiency causes symptoms like fatigue, weak immunity. slow wound healing, easy bruising, and joint pain. Severe deficiency leads to scurvy, characterized by bleeding gums, loose teeth, skin spots, and corkscrew-shaped hair. It is treated by increasing intake of citrus fruits, vegetables, and supplements. 

Key Symptoms of Vitamin C Deficiency

• Persistent Fatigue and Weakness: Often the earliest signs, feeling tired or irritable.
• Skin Changes: Small, acne-like bumps (keratosis pilaris) on arms/buttocks and easily bruised skin.
• Oral Health Issues: Swollen, spongy, purple, or bleeding gums.
• Hair and Nail Abnormalities: Dry, brittle, corkscrew-shaped hair.
• Weakened Immunity: Frequent infections.
• Poor Wound Healing: Cuts, burns, and wounds take longer to heal.
• Joint and Muscle Pain: Specifically in the legs.

If I ask Artificial Intelligence what is the symptoms of vitamin A deficiency this is the answer I am getting:

Symptoms of Vitamin A deficiency mainly include night blindness, severely dry eyes (xeropthalamia, and dry scaly skin. It can also cause a weakened immune system, leading to frequent infections, such as chest or throat infections, as well as fertility issues. Severe deficiency may lead to corneal ulcers and permanent blindness. 

Key Symptoms of Vitamin A Deficiency:

• Nigh blindness: Difficulty seeing in low light or darkness, often one of the earliest signs.
• Dry Eyes(Xerophthalmia): The eyes become dry, irritated, and unable to produce tears.
• Eye Damage(Bitot’s spots): Foamy, white spots on the whites of the eyes, which can advance to corneal ulcers and, in extreme cases, blindness.
• Skin issues: Dry, scaly, and itchy skin, along with poor wound healing.
• Frequent infections: Reduced immunity can lead to more frequent respiratory or throat infections.
• Infertility/Reproductive Issues: Difficulty conceiving, along with potential developmental issues in children.
• Other Symptoms: Fatigue, brittle hair, and, rarely, poor growth in children. 

All these symptoms are created by Cerebellum.

No one else.

It is an energy within you creating these symptoms because you’re too weak in your own energies.

The reason I am posting these three vitamins is that I want you to know that the symptoms are ALL created by your Cerebellum depending on where you’re weak in your brain, in your organs and especially your liver, etc. Cerebellum will make you feel bad every day of your life if it gets the chance. I know so because I almost died.

To get rid of all these symptoms I am eating natural food, taking my natural supplements. Above all drinking lemon juice, cranberry juice, and ginger juice daily.

Water is also a VERY big part of my daily routine and it is essential for the physiological processes within me, such as digestion, circulation, and temperature regulation, If I drink enough water Cerebellum won’t be able to create as much symptoms because I am still weak in my own energies.

If you are taking supplements, your body also needs enough water to dissolve the ingredients in the supplements and transport them to the cells for use.

Water is essential for life, and so is vitamins and minerals, but it is all about balance as it is with everything in our lives.

My next blog post is coming out on June 15th. and it is going to be about:

Information About The Future On This Blog