What Are Fat-Soluble Vitamins? (Complete Breakdown)

Here are some more details about these important nutrients.

Vitamin A

This is one of those nutrients that has all sorts of important roles in your body, from cell growth to vision and immunity to detox [3]. In natural foods, it's often referred to as beta carotene, and not surprisingly, it's common in carrots.

On supplements, you might see it marked as retinol, again because it plays such a key role in your eye health.

Vitamin D

Vitamin D is the commonly termed sunshine vitamin, and your body produces it in the skin when exposed to sunshine [4]. You'll typically see it on supplements marked as D2 and D3 and how much vitamin D you need, depending on how much sunshine you're exposed to.

Because of its role in your immune system and bone density [5], avoiding vitamin D deficiency is critical.

A good vitamin D level is important for overall health.

Vitamin D supports your immune system and promoting healthy bone density. The amount of vitamin D you require depends on factors such as sun exposure.

In addition, limited sun exposure or other factors can lead to vitamin D deficiency.

To ensure optimal health, consider consulting with a healthcare professional who can guide you on the appropriate supplementation and help you prevent vitamin D deficiency.

Vitamin E

This mainly plays a role as an antioxidant, which means that it may help you remove free radicals and toxins that we're all constantly exposed to. Combined with vitamin C, it may help with general detox efforts [6].

While vitamin E deficiency can be a problem, you also need to be careful to avoid the blood-thinning effect of taking too much [7].

Additionally, research suggests vitamin E may contribute to heart health and support immune system function. Getting the right dose of vitamin E is key to getting the most benefit from it without going overboard.

Vitamin K

You may have found this a lot more commonly in health food stores. Because it's mainly found in fermented vegetables, it's actually quite common for people to have a vitamin K deficiency, which could lead to bone and heart issues [8].

“Vitamin K is naturally produced by the bacteria in the intestines, and plays an essential role in normal blood clotting, promoting bone health, and helping to produce proteins for blood, bones, and kidneys.” - Colorado State University.

You may be able to find it in fish oil supplements, where it's mixed with the right substance for your body to absorb.

Let me show you some options for dietary supplements like vitamin D supplements and also natural things you could eat more of.

Vitamin A Sources

I mentioned above that carrots are full of this vitamin, and if you eat a large carrot, you could be getting 1 mg in a purely natural way [10].

Vitamin E Sources

Boosting your vitamin E intake is actually reasonably easy through your diet. Vegetable oils, seeds, and nuts are full of vitamin E [11]. Simply add some fresh oil to salads and a few spoons of seeds to your breakfast oatmeal.

Vitamin D Sources

To boost your vitamin D intake during the winter months, make sure you spend 20 minutes in direct sunlight whenever possible. In many places, that's difficult, and that's where a supplement is the best option.

Vitamin K Sources

Vitamin K supplements are becoming more available, but if you'd like to get a natural boost, you'll need to look into fermented vegetables like soybeans or leafy greens [12].