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!