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Everyday Health
Here Are the Fat-Soluble Vitamins - and Why They Matter
By By Sarah Garone. Medically Reviewed by Lynn Grieger, RDN, CDCES,
2 days ago
Most people get enough fat-soluble vitamins from their diet, but supplements may be helpful for some. iStock The list of fat-soluble vitamins is quite short. Stored in the liver and fatty tissues, vitamins A, D, E, and K are tucked away until your body needs them.
Discover the benefits of fat-soluble vitamins and how to meet your needs.
What Makes a Vitamin Fat-Soluble?
Vitamins, which are organic substances we must get from food to perform basic body functions, come in two forms: fat-soluble and water-soluble . Fat-soluble vitamins are absorbed in the body in fats and oils. Meanwhile, water-soluble vitamins are dissolved in water during digestion before they're absorbed into the bloodstream in the small intestine.
Are Fat-Soluble Vitamins Good or Bad for You?
Fat-soluble vitamins are certainly good for you. Each fat-soluble vitamin has its own unique benefits: Vitamin A supports healthy vision and immunity, vitamin K plays a role in blood clotting and regulating blood pressure, vitamin E fights cell damage, and vitamin D is key for bone and muscle health.
But reaping these and other benefits depends on consuming fat-soluble vitamins in appropriate amounts.
Because fat-soluble vitamins dissolve in fat, they don't exit the body quickly the way water-soluble vitamins do (in urine ), and tend to linger longer, says Will Bulsiewicz, MD , a gastroenterologist based in Charleston, South Carolina.
While their longevity helps ensure you have these vitamins on hand when needed, it also makes it easier for fat-soluble vitamins to build up to dangerous levels.
"Consuming too many fat-soluble vitamins can cause unpleasant side effects and can even pose safety concerns, such as reducing the effectiveness of medications, preventing blood from clotting, or increasing the risk of certain cancers," says Emma Laing, PhD, RDN , a spokesperson for the Academy of Nutrition and Dietetics and the director of dietetics at the University of Georgia in Athens.
It's unlikely you'll overdo it on fat-soluble vitamins if you eat a balanced diet, Dr. Laing says.
But supplements, which often contain high amounts of vitamins, can create excess. People who take warfarin, an anticoagulant medication, have to be especially careful not to get too much vitamin K from food or supplements.
To obtain adequate amounts of fat-soluble vitamins (but prevent dangerous excesses), abide by the recommended dietary allowances (RDAs), or the average daily amount needed to meet the nutrient requirements of most healthy people. And, follow your healthcare provider's recommendations if taking supplements.
Which Vitamins Are Fat-Soluble?
The list of fat-soluble vitamins is short enough to remember them with the acronym ADEK. Here's what you can expect from vitamins A, D, E, and K:
Vitamin A Found in animal foods like egg yolk, liver, and cheese, and plant compounds like those in carrots, sweet potatoes , and dark green leafy vegetables, vitamin A plays an integral role in the health of eyes, salivary glands, and urinary tract.
Vitamin D Vitamin D is a nutritional multitasker, with benefits for stronger bones, better calcium absorption, and improved immune function. The body absorbs vitamin D from sunshine through the skin. Food sources of vitamin D include fortified dairy, fatty fish, and some mushrooms .
Vitamin E Vitamin E is best known for its antioxidant activity, but it also supports the immune system. Almonds , sunflower seeds and their oil, spinach, and broccoli are all good sources.
Vitamin K The "k" stands for "koagulation," the German word for coagulation. It's fitting, since coagulation (or blood clotting) is vitamin K's key function. You'll find this fat-soluble vitamin in blueberries , kale , spinach, vegetable oils, meat, cheese , eggs , and soybeans.
4 Tips to Get the Right Amount of Fat-Soluble Vitamins
Reap the benefits of the fat-soluble vitamins by getting the right amount. Here are some pointers.
1. Aim for variety. Fat-soluble vitamins are found in both animal and plant foods. "It is possible to meet recommended intakes for both fat-soluble and water-soluble vitamins by consuming a varied diet," says Laing. To meet your needs, strive for eating a balanced, omnivorous diet. Or, if you don't eat animal products, prioritize plant sources of these vitamins.
2. Pair with fat. Because vitamins A, D, E, and K dissolve in fat, you can boost your absorption by consuming foods and supplements with a source of dietary fat. For example, take supplements with a glass of full-fat milk. Or, sauté kale in olive oil to enhance vitamin K absorption. 3. Tend to your gut. A healthy gut microbiome (the bacteria that live in your digestive system) translates into better nutrition, says Dr. Bulsiewicz. "One of the ‘superhero' powers of our gut microbiome is to create the vitamins that our body needs to function properly," he explains. For example, the gut microbiome has been known to produce about 50 percent of our vitamin K, per older research, he says. More recent research concluded that the health of the gut microbiome could influence absorption of micronutrients such as fat-soluble vitamins. To cultivate a healthy gut, consume plenty of fiber from whole grains , fruits, and vegetables - and minimize foods that are highly processed, fried, or high in salt. Adding fermented foods like yogurt and sauerkraut, which contain gut-friendly bacteria known as probiotics , can also benefit your microbiome.
4. Talk to your doctor about supplements. Most people can get adequate amounts of fat-soluble vitamins from a balanced diet. RDAs for the fat soluble vitamins are:
Vitamin A: 900 micrograms (mcg) of retinol activity equivalents (RAE, which is how the vitamin A content of foods is measured) for males ages 14 and older, 700 mcg RAE for females ages 14 and older (one baked sweet potato provides 1,403 mcg RAE)
Vitamin D: 15 mcg for people ages 14 to 70, 20 mcg for people over the age of 70 (3 ounces of cooked salmon provides 14.2 mcg)
Vitamin E: 15 milligrams (mg) for people ages 14 and older (1 ounce of dry-roasted almonds provides 6.8 mg)
Vitamin K: 120 mcg for males ages 19 and older, 90 mcg for females ages 19 and older (1 cup of raw kale provides 113 mcg)
But supplements may be necessary for some. "Dietary supplements can help people meet their requirements for fat-soluble vitamins by filling nutrient gaps or helping to treat a diagnosed deficiency," says Laing. She notes that it's important to discuss the benefits and risks with your doctor.
The Takeaway
The fat-soluble vitamins include vitamins A, D, E, and K. Each offers unique benefits, so getting enough of them (but not too much) is critical for overall health. You can shore up your reserves by eating a balanced diet, but supplementation may be necessary for some people.
Editorial Sources and Fact-Checking
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy . We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Barone M et al. Gut Microbiome–Micronutrient Interaction: The Key to Controlling the Bioavailability of Minerals and Vitamins? BioFactors . March 16, 2022.
How to Improve Your Gut Health Naturally. Cleveland Clinic . May 5, 2023.
Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988.
Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian , iVillage.com, and Rodale Press. She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible - she can often be found running or hiking, and has completed a marathon in every state.
Sarah Garone is a licensed nutritionist, registered nutrition and dietetics technician, freelance health and wellness writer, and food blogger in Mesa, Arizona. She has written for T he Washington Post , Healthline, Greatist, Verywell, and Eat This, Not That, among other outlets. She is a member of the Academy of Nutrition and Dietetics. See full bio See Our Editorial Policy Meet Our Health Expert Network
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