Water Soluble vs. Fat Soluble Vitamins

Optimizing Vitamin Absorption

The way you take your vitamins can affect their absorption. Vitamins are either fat-soluble or water-soluble:

Fat-Soluble Vitamins

Vitamins A, D, E, K1, and K2 require dietary fat for optimal absorption. Consuming these vitamins with a fat-containing meal can enhance their absorption. For example, vitamin D absorption increased by up to 32% when taken with fat, as noted in the Journal of the Academy of Nutrition and Dietetics.

Water-Soluble Vitamins

Vitamins C and the B-complex vitamins do not require fat for absorption and are effective even on an empty stomach. However, since these vitamins are not stored in the body, regular intake is necessary. The National Institutes of Health notes that up to 90% of vitamin C can be absorbed when taken in doses of 180 mg or less daily.