Articles

How to Best Absorb Vitamins

February 6, 2023 by

Vitamins are micronutrients that help keep us thriving and healthy. There are 13 essential vitamins that all have different roles in the body… and although the body can produce some of these vitamins naturally, most of the time we have to add them in through food to meet our body’s needs. So in this article Coach Kylie is  going to break down each one and talk about how to best absorb vitamins.

 

The Vitamins:

  • A
  • B Vitamins:
    • Thiamine
    • Riboflavin
    • Niacin
    • Pantothenic Acid
    • Biotin
    • B6
    • Folate
    • B12
  • C
  • D
  • E
  • K

 

The Sub-Categories:

  • Fat-Soluble Vitamins:
    • Vitamins A, D, E, and K
  • Water Soluble Vitamins:
    • The B Vitamins and Vitamin C
      • The other form of vitamins are water-soluble vitamins, such as vitamins B and C. Our bodies don’t store these vitamins in big amounts so any extra we consume can be excreted from our bodies in urine. We can best absorb these vitamins when taken consistently in small amounts throughout the day, instead of all at once. 

 

How The Vitamins are Absorbed:

  • Fat Soluble Vitamins: These vitamins are absorbed by fats and are stored in the body’s fat cells and fat stores. Because our fat stores are limited, it is important to be mindful of the amount of Vitamin A, D, E, and K we ingest. If you take more than needed, the excess won’t be able to be dissolved and can cause toxicity. 
  • Water Soluble Vitamins: These vitamins are absorbed by the water naturally stored in the body. Since these are not stored locally in the body, any additional amounts consumes are excreted through urine. We can best absorb these vitamins when taken consistently in small amounts throughout the day, instead of all at once. 

 

Tips for Best Absorption:

So what can we do to get more vitamins in our diet and best absorb them? 

  • Eat your vitamins as much as you can: A diet that includes a variety of fruits, vegetables, whole grains, and lean proteins can help ensure that you are getting enough of all the essential vitamins and minerals your body needs.
  • Any vitamins taken through supplementation:
    • Fat Soluble? Take them with a fat source. Example: avocado toast, protein oat balls, or scrambled eggs with cheese.
    • Water Soluble? Are naturally dissolved in the body’s water sources. These are best absorbed in small quantities throughout the day, otherwise they’ll be flushed through with your urine.

Other Factors That Affect Absorption:

  • The form of vitamin: food source, pill, powder, or liquid supplement 
  • What you are consuming around the time you take the vitamin 
  • If you are taking any other supplements or medications
  • Alcohol intake: excessive alcohol can limit vitamin absorption and also cause vitamin/nutrient deficiencies
  • Caffeine intake: caffeine can interfere with how the vitamins are absorbed, so if possible, take the vitamins separate from caffeinated beverages or foods.
  • If you have been diagnosed with any GI issues that might affect your body’s ability to absorb nutrients

 

If you need further support with nutrition in a way that is CUSTOM to YOUR NEEDS, I would recommend checking out my One-on-One Coaching Program that offers:

  • One-on-One Coaching Sessions
  • Nutrition, Fitness, and Overall Health Education
  • Personalized Nutrition Needs
  • Long Term and Short Term Goal Setting
  • Unlimited Weekly Workout Plans
  • Unlimited Support and Accountability
  • Access to my Client Portal, Handouts, and Resources