The Difference Between Fat-Soluble And Water-Soluble Vitamins

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Science3 min read

Someone about to take their multivitamin.

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Essential Takeaways

• Not all vitamins are created equal: Beyond supporting different functions in the body, nutrients can typically be categorized as either fat-soluble or water-soluble.*

• So, what’s the difference? It really comes down to the way fat-soluble and water-soluble vitamins are metabolized in the body.

We probably don't need to remind you that focusing on vitamin intake—primarily through diet, with the support of a multivitamin—is a good idea. But for many, how those vitamins are absorbed and metabolized is a bit of a question mark.*

The way our bodies absorb different vitamins plays a large role, which is why it can be really helpful to understand the difference between water-soluble and fat-soluble vitamins. Let’s talk about how water-soluble vitamins absorb into the body compared to fat-soluble vitamins and which vitamins belong to each group.

The main difference between water-soluble vitamins and fat-soluble vitamins is how they’re absorbed into and act within the body—but there are other considerations to keep in mind for a variety of vitamins.

What Are Water-Soluble Vitamins?

As the name suggests, a water-soluble vitamin is one that dissolves in water—and as a result, is easily absorbed into the tissues of the body and metabolized more quickly than fat-soluble vitamins.

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The majority of vitamins are water-soluble (1):

• Vitamin B1 (thiamine) • Vitamin B2 (riboflavin) • Vitamin B3 (niacin) • Vitamin B5 (pantothenic acid) • Vitamin B6 • Vitamin B7 (biotin) • Vitamin B9 (folate or folic acid) • Vitamin B12 (cobalamin) • Vitamin C

One major benefit to water-soluble vitamins? The chance they’ll build up within the body is highly unlikely, even at large amounts; any excess like the Vitamin B complex or Vitamin C exits the body when we pee. This also means that because water-soluble vitamins are either used or excreted so quickly, we need to get them into our system through nutrient-dense foods and supplements that help fill nutrient gaps in our diet.*

Many B vitamins and Vitamin C can be found in food sources such as vegetables (like leafy green vegetables), fruits (like citrus fruits) and fortified foods (like grains and cereals). (3)

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In a clinical trial over 12 weeks, Essential for Women increased vitamin D levels by 43% and Omega-3 DHA levels by 41%.Shop Essential for Women 18+

What Are Fat-Soluble Vitamins?

Fat-soluble vitamins dissolve in—you guessed it—fat. These vitamins are absorbed by fat globules within the body and then carried throughout the bloodstream. Now, which vitamins are fat-soluble? There are four fat-soluble vitamins, which include:

• Vitamin A • Vitamin D • Vitamin E • Vitamin K

How are fat-soluble vitamins absorbed? Well, unlike water-soluble vitamins, fat-soluble vitamins, don’t immediately leave the body—and, instead, are stored in the liver and fatty tissue. Because these vitamins are stored in the body, excess is more likely—and that’s not necessarily a good thing. That’s why it’s important to stick within the recommended guidelines.*

Fat-soluble vitamins are found in high-fat food sources like egg yolks, liver, beef, fatty fish, and dairy products.

The Bottom Line

Our bodies need both water-soluble vitamins and fat-soluble vitamins. While getting these vitamins through a variety of foods in a well-rounded diet should be a priority, Ritual's Essential for Women and Essential for Men Multivitamins feature both water and fat-soluble essential vitamins to help fill nutrient gaps in our diet and support nutrient levels.*

Meet Our Expert

Dr. Mastaneh Sharafi, PhD, RD, SVP, Science and Innovation

Dr. Mastaneh Sharafi has a PhD in Nutritional Sciences and is a Registered Dietitian. She received her training from Penn State University and University of Connecticut where she researched dietary patterns, chemosensory perception and community nutrition. Her dietetic work is focused on promoting healthy eating habits by translating the science of nutrition into practical information for the public.

Dr. Mastaneh Sharafi, PhD, RD, SVP, Science and Innovation

Meet the Author

Victoria Hoff, Writer

Victoria Hoff is an accomplished writer, journalist, and former wellness editor who has covered a wide variety of health, nutrition, and wellness topics during her tenure. She graduated Magna Cum Laude with a Bachelor of Arts from New York University, and after writing for Vogue, Elle, Byrdie, The/Thirty, and more, channeled her editorial skills into a marketing career.

Victoria Hoff, Writer