from my experience, vitamins drop rather fast above 50 and then until 30(maybe less, i rarely loose my EQ buff) they last pretty long....
if you really need to loose food or water to regain vitamins, simply run around, get hurt a bit and use stamina
or try to eat/drink up to 110, which drops pretty fast to 100 afterwards as well. so i guess there are lots of ways to get around such issues
i personally really like the vitamin system as you dont go and stuff 50cooked meat in your face to fill your food