Did you know your body absorbs certain vitamins differently than others? Some are fat-soluble and stored in your body for later, while others are water-soluble and need to be topped up more often. Let’s go over the differences, what they do for your body and how to get the most out of your vitamin intake!
How vitamins work
There are 13 essential vitamins that humans need to function properly (we’ll get to them shortly). These vitamins support processes like converting food into energy, maintaining the immune system and ensuring proper cell function. They are broken up into two categories of absorption:
Fat-soluble
These vitamins are stored in the body’s fatty tissues and liver. This means they stick around in your system for longer and don’t need to be replenished as often as water-soluble ones, staying in your body for as long as 6 months! Once these vitamins are stored, the body will tap into them as needed for various functions such as supporting the immune system, repairing tissues, producing energy, maintaining healthy skin, eyes and bones, and aiding in cell function. Because they’re stored, it’s important not to overdo it—too much can lead to toxicity.
Water-soluble
These vitamins dissolve in water and aren’t stored in the body for long, so they need to be replenished regularly. Unlike fat-soluble vitamins, any excess is usually flushed out through urine, making it less likely for you to get too much. These vitamins are absorbed quickly but get used up just as fast, which is why you need a steady supply.
Knowing how vitamins are absorbed helps us know which ones to take, when we need them most and if there’s anything we can do to ensure optimal absorbability.
The essential 13
Since your body doesn’t produce most vitamins on its own, it’s crucial to get them through your diet. But how can you make sure you are absorbing them properly? Let’s explore how each type of vitamin is absorbed, what they do for your body and the best foods to get them in your system.
| FAT-SOLUBLE VITAMIN | ROLE IN THE BODY | SOURCES |
|---|---|---|
| Vitamin A | Strengthens immune system, maintains eye health, supports reproductive processes, and promotes cell growth and organ function. | Dairy, liver, fish like cod & salmon, carrots, broccoli, cantaloupe and squash. |
| Vitamin D | Supports bone strength, boosts immune system and encourages muscle movement. | Direct sunlight, cod liver oil, egg yolks and UV-exposed mushrooms. |
| Vitamin E | An antioxidant, offers immune system support and prevents blood clots. | Spinach, Swiss chard, almonds, hazelnuts and sunflower seeds. |
| Vitamin K | Supports bone health, and prevents bruising and blood clots. | Spinach, kale, blueberries, figs, meat and dairy. |
| WATER-SOLUBLE VITAMIN | ROLE IN THE BODY | HOW TO GET IT |
|---|---|---|
| Vitamin C | An antioxidant, supports collagen formation, nutrient absorption and immune function. | Citrus fruits, bell peppers, broccoli, strawberries, cantaloupes and tomatoes. |
| B Vitamins | ||
| B1 (thiamin) | Helps with nutrient absorption, cell and muscle function and nervous system health. | Legumes, liver, nuts, pork and whole grains. |
| B2 (riboflavin) | An antioxidant, supports cell function and nutrient absorption. | Liver and lean meats, mushrooms, spinach and leafy greens, milk and dairy products, eggs and whole grains. |
| B3 (niacin) | Nervous system support, enhances skin ceramides, lowers LDL cholesterol and improves nutrient absorption. | Poultry, beef, pork, fish, nuts, legumes and whole grains. |
| B4 (pantothenic acid) | Makes red blood cells and certain hormones, builds fats found in cell membranes and nerve tissue. | Meat, fish, eggs, dairy , legumes, whole grains, yeast and vegetables. |
| B6 (pyridoxine) | Supports protein metabolism and nervous system function, immune system support, makes hemoglobin and maintains blood glucose. | Poultry, fish, organ meats, potatoes and fruit (except citrus). |
| B7 (biotin) | Converts carbs, fats and amino acids into energy. | Egg yolk, liver and yeast. |
| B9 (folic acid or folate) | Makes DNA, RNA and amino acids and offers prenatal support. | Spinach, turnip greens, citrus and fruit juice and black eyed peas. |
| B12 (cobalamin) | Supports healthy nerve cells and red blood cells, makes DNA and metabolizes carbs, fats and proteins. | Lean meats, poultry, eggs, seafood, beans, and lentils. |
Trying to incorporate the foods listed above will help increase your vitamin intake, but there’s even more you can do to keep your body running smoothly. Some nutrients actually work better when they’re paired together! This is called nutrient synergy.
Vitamins that are better together
Nutrient synergy happens when two or more nutrients team up to increase their effectiveness. For example, pairing vitamins D3 and K2 has become popular because K2 helps direct D3 to the bones and teeth, preventing calcium from building up in the arteries. Let’s explore other nutrients that work better together!
Vitamin D3 + calcium
Without enough vitamin D, your body can only absorb about 10% to 15% of the calcium from your diet. But when you have enough vitamin D, your absorption rate jumps to 30% to 40%. Even if you’re taking calcium everyday, your intestines might not be able to absorb it properly without a boost from vitamin D. Try food pairings such as salmon (vitamin D) and cooked kale (calcium).
Vitamin C + iron
Vitamin C enhances the absorption of non-heme iron (the kind found in plant-based foods). This is especially important for vegetarians or people with low iron levels. Spinach (iron) with mandarin slices or fresh lemon juice (vitamin C) are a great combo.
B vitamins + magnesium
Magnesium plays a role in activating B vitamins, which are important for energy production, nerve function and cell health. Together, they support a range of bodily functions, including metabolism and stress response. Try an omelette (eggs for B vitamins) with chopped spinach (magnesium), and add feta cheese for bonus calcium!
Vitamin A + zinc
Zinc helps convert vitamin A into its active form, which is important for immune function, vision, and skin health. Zinc also supports the metabolism of vitamin A in the liver. Cooked sweet potatoes (vitamin A) garnished with pumpkin seeds (zinc) is a nice side dish.
Vitamin E + omega-3 fatty acids
Vitamin E helps protect omega-3 fatty acids from oxidation, improving efficacy and stability as it travels through the gut. A meal with salmon (omega-3) and roasted red bell peppers (vitamin E) is a great pairing.
These are just a few of the ways you can pair nutrients together to improve their absorption and effectiveness, using nutrient synergy to make sure your body is not only getting the right nutrients, but putting them to work, too!
Knowing how fat-soluble and water-soluble vitamins work can help you get the most out of your nutrition. By using these tips to boost your vitamin absorption, you’re on your way to feeling your best and supporting your overall health.
Sources:
Vitamins
The 13 vitamins the human body needs
Water-Soluble vs. Fat-Soluble Vitamins
Niacin
Dietary Supplement Fact Sheets
When Is the Best Time to Take Vitamins?
A Guide to the Skin Care Benefits of Niacinamide (also known as Vitamin B3)
How long does it take niacin to lower cholesterol?
Calcium and Vitamin D: Skeletal and Extraskeletal Health
