Vitamins are simply part of a balanced lifestyle. The basic rule for a good supply of vitamins is: eat as colorful, fresh and varied as possible! However, there is one group of vitamins that you should know a little more about. These are the fat-soluble vitamins. They have a special feature: they feel most comfortable in combination with high-quality fats and this has various effects. This is precisely why it is worth taking a closer look.
What does it mean when vitamins are fat-soluble or water-soluble?
Vitamins can be roughly divided into two groups: fat-soluble and water-soluble vitamins. Water-soluble vitamins include, for example, vitamin C and most B vitamins. They dissolve in water, are quickly absorbed by the body and excreted just as quickly. They must therefore be taken very regularly with food.
Fat-soluble vitamins such as vitamins A, D, E and K are also known as lipophilic vitamins. This comes from the Greek and means “fat-loving”. This describes their property perfectly: they need fats so that the body can absorb them well. In contrast to their water-soluble relatives, however, they are stored well in the body. Both groups have their own special features that you should be aware of.
Which vitamins are fat-soluble?
Exactly 4 vitamins belong to the group of fat-soluble vitamins:
- Vitamin A
- Vitamin D
- Vitamin E
- Vitamin K
Vitamin A
This vitamin is found in two forms. Firstly, it is available as retinol from animal sources such as eggs, cheese or certain types of fish. Retinol is the active form of vitamin A that the body can use directly.
On the other hand, there are carotenoids such as beta-carotene. This plant-based precursor is found in carrots, sweet potatoes, pumpkin and spinach, for example, and is later converted into vitamin A by the body.
Vitamin A contributes to normal iron metabolism, normal skin and mucous membranes, normal vision and normal function of the immune system.
Vitamin D
The “sun vitamin” has a special position, as it is formed in the skin when exposed to sunlight. Foods with vitamin D can support the supply, but only play a subordinate role in the supply of vitamin D.
Vitamin D contributes to the absorption and utilization of calcium and phosphorus and is also crucial for bones, muscle function and teeth. It can also support the function of the immune system and cell division.
Vitamin E
This vitamin is actually a collective term for so-called tocopherols and tocotrienols. However, because these substances are very similar in their form and effect, they are grouped together under the term vitamin E. Nuts, seeds and vegetable oils are good sources of vitamin E and even provide the necessary fat.
Vitamin E helps to protect the cells from oxidative stress.
Vitamin K
This vitamin also occurs in two natural sub-forms. The body mainly absorbs vitamin K1 from green leafy vegetables and vitamin K2 is found in fermented foods, among other things.
There are also synthetic forms of vitamin K, such as K3 or K4.
Vitamin K contributes to normal blood clotting and the maintenance of normal bones.
What is special about fat-soluble vitamins?
You should know these 5 important facts about fat-soluble vitamins:
- Fat-soluble vitamins always need a little fat as a companion in order to be optimally absorbed by the body.
- The body can store fat-soluble vitamins, for example in the liver. It can then draw on this depot in “lean times”.
- However, this advantage is also a disadvantage: because fat-soluble vitamins remain in the body for longer, you can (theoretically) overdose on them.
- Foods that are rich in fat-soluble vitamins often already contain healthy fats. Examples include nuts, seeds and fatty fish.
Food supplements with fat-soluble vitamins
Food supplements with fat-soluble vitamins should ideally already contain the necessary portion of fat. This can make it easier to take and ensure good absorption in the body.
That’s why our supplements with fat-soluble ingredients always contain a little high-quality vegetable oil. One example is our popular combination product SILICIUM PRIME. It contains capsules with calcium, magnesium and silicon as well as MCT oil. The bundle also contains drops with vitamin D3 and vitamin K2. As these two vitamins are fat-soluble, they also contain MCT oil. This allows your body to absorb the valuable substances directly.
Conclusion: making the most of fat-soluble vitamins
Fat-soluble vitamins play an important role for the body and should therefore never be missing from the diet. So that the body can absorb and store them well, you should always eat a small portion of healthy fat as a “companion”. Nuts, seeds, avocados and vegetable oils, for example, are good sources of healthy fat. Good supplements often already contain the necessary fat.
