Fat-Soluble VS Water-Soluble Vitamins

Fat and water soluble vitamins
Written by: Co-Founder Maria Davi
Medically Reviewed by Dr. Nicole Palmer, DO

In This Article:

★vWhat Are Fat-Soluble Vitamins?

★ Foods Containing Fat-Soluble Vitamins

★ What Are Water-Soluble Vitamins?

★ Foods That Contain Water-Soluble Vitamins

★ Prenatal Vitamins With Fat & Water-Soluble Vitamin

You probably already know that multivitamins are a great way to help fill nutritional gaps in your diet and support various functions in your body. But do you know how your body absorbs and metabolizes them?

Vitamins can be categorized based on their solubility. Each vitamin and mineral absorbs and metabolizes differently in the body, but both are absorbed in the small intestine. Knowing the difference between fat-soluble and water-soluble vitamins is helpful to understand during pregnancy.

So, what does fat soluble mean? What does water soluble mean? Are B vitamins water soluble? Is B12 water or fat soluble? How about vitamin C? Is vitamin C water or fat soluble? We hear about how important folate is in pregnancy but, is folate water soluble or fat soluble? The answers to some of these questions helps understand how our body processes vitamins.

We will also be discussing the difference between fat and water-soluble vitamins and how water-soluble vitamins absorb into the body compared to fat-soluble vitamins.

★ What Are Fat-Soluble Vitamins?

Fat-soluble vitamins definition is exactly what it sounds like, vitamins are absorbed along with fats in the diet and are stored in the body's fatty tissue and in the liver. Fat-soluble vitamins include Vitamin A, Vitamin D, Vitamins E, and Vitamin K.

Fat-soluble vitamins don’t immediately leave the body. Because these vitamins are stored in the body, ingesting excess amounts is not necessarily a good thing.  It is important to stay within the recommended daily intake preferably coming from food sources. Fat-soluble vitamin A is naturally present in many foods. It is important for your baby's embryonic and fetal growth. Before adding additional Vitamin A supplements consult with your healthcare provider.  Excess amounts can lead to toxicity and can be harmful to you and your growing fetus.

While most fat-soluble vitamins are found in foods, the best way to get Vitamin D is still through sunshine. However, people who are vitamin d deficiency may need or choose to take an additional supplement to meet their daily intake. Talk to your healthcare provider before taking additional supplements.

★ Foods Containing Fat-Soluble Vitamins

Vitamin A: Beef, Eggs, Shrimp, Sweet Potatoes, Carrots, Pumpkins, Spinach, and Mangoes.

Vitamin D: Fortified Milk and Cereals, and Fatty Fish.

Vitamin E: Vegetable Oils, Leafy Green Vegetables, Whole Grains, and Nuts.

Vitamin K: Cabbage, Eggs, Milk, Spinach, Broccoli, and Kale.

★ What Are Water-Soluble Vitamins?

Like fat-soluble, water-soluble vitamins definition is exactly what it sounds like, vitamins that can dissolve in water. Water-soluble multivitamins are carried to the body's tissues but are not stored in the body. Which of the following is a water-soluble vitamin?  Vitamin C & Vitamin B complex: thiamine, folate, riboflavin, niacin, pantothenic acid, B6, biotin, folic acid, and B12 are water-soluble.

Water-soluble vitamins metabolize quicker than fat-soluble vitamins. Once they enter your system your body either uses them right away or quickly excreted. You’ll need to constantly replenish your body with nutrient-dense foods and supplements to help fill gaps in your daily intake.

Any excess of water-soluble vitamins, like vitamin C and vitamin B are excreted through urination. They will not build up within the body, making them highly unlikely to cause toxicity. This doesn't mean extra is good, so don’t exceed more than the recommended guidelines.

You can still be deficient in water-soluble vitamins. Vitamin B12 deficiency is relatively common amongst people. Some don’t consume enough to meet their daily needs, while others can’t absorb enough, no matter how much they take in daily.

★ Foods That Contain Water-Soluble Vitamins

B-1: Ham, Watermelon, and Acorn Squash.

B-2: Milk, Yogurt, Cheese, Whole Grains, and Enriched Grains and Cereals.

B-3: Meat, Poultry, Mushrooms, Potatoes, Fortified and Whole Grains.

B-5: Chicken, Whole Grains, Broccoli, Avocados, and Mushrooms.

B-6: Meat, Fish, Poultry, Legumes, Bananas.

B-7: Whole Grains, Eggs, and Soybeans.

B-9: Asparagus, Spinach, Broccoli, Legumes such as Black-Eyed Peas and Chickpeas.

B-12: Meat, Poultry, Milk, Cheese.

Vitamin C: Citrus fruit, Potatoes, Broccoli, Bell Peppers, Spinach, Strawberries, Tomatoes, and Brussels Sprouts.

★ Prenatal Vitamins With Fat & Water-Soluble Vitamin

For your body to function properly both fat and water-soluble vitamins are necessary. This prenatal supplement is formulated by an OBGYN & Registered Dietitian, containing all the nutrients needed to conceive and during pregnancy.

Each small and easy-to-swallow pill is packed with 22 vital natural nutrients to provide nutritional support for you and your growing baby. It contains Folate, DHA (omega-3 fatty acid), Iron, Calcium, Choline, Zinc, and Selenium.

The vegetarian formula is free of artificial colors or flavors, chemicals, preservatives, non-GMO, dairy, soy, or gluten-free. Each capsule contains Vitamin B6, Organic Ginger, and Peppermint Powder, which can help alleviate morning sickness and nausea.

Adding to that, it is a women-owned company. Who better than a female would understand pregnancy!

Check out our Complete Prenatal Multivitamin, which supplies you and your developing baby with all the fat and water-soluble vitamins needed during pregnancy!