How to Take Fat-Soluble Supplements

Reviewed and edited by Tod Cooperman, M.D.

Initial Posting: 12/3/2016    Last Update: 8/14/2019

Question:
I've heard it's best to take fat-soluble supplements, like CoQ10, curcumin, and vitamin D, with fats or oils to increase absorption. Would taking them with a fish oil capsule be enough?

Answer:
The amount of fat in a fish oil supplement is only about 1 gram. While that might help a little, studies which have shown increased absorption of fat-soluble vitamins have involved taking them with a high-fat meal (i.e., about 15 grams or more -- that's at least 3 teaspoons of oil or other fats). Most meals provide at least 5 grams of fat (the amount of fat in a single egg, for instance), while a tuna wrap with mayo can have 40 grams.

In the case of vitamin D, taking it with a meal has increased absorption by 32% to 57% compared to taking it with just water. The bigger (and fattier) the meal, the better — at least for absorption! 

Of course, you can also purchase special formulations of some fat-soluble vitamins and other supplements which enhance their absorption — in some cases, even more than taking them with fats. These are described in our reviews of CoQ10, curcumin and vitamin D. Other supplement ingredients which are fat soluble and are best absorbed with fats are vitamin A, vitamin E, and vitamin K, as well as astaxanthin and boswellia (and its key component AKBA).

Learn More About Fat-Soluble Supplements:

Which vitamins and minerals should be taken together or separately? >>

Are supplements which claim increased absorption or improved bioavailability telling the truth? Is it worth paying more for these? Are there concerns? >>

When taking a water-soluble version of CoQ10, do I still need to take it with food? >>

As vitamin D is a fat-soluble vitamin, why is it necessary to take it every day? >>

If vitamin K absorption appears to be reduced by other fat-soluble vitamins, like vitamin D, why do some "bone health" supplements combine them? Should they be taken separately? >>

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