November 2025
Key takeaways
- Fat-soluble vitamins A, D, E, and K: These vitamins dissolve in fat and require dietary fat for proper absorption.
- Essential health benefits: Vitamins A, D, E, and K support bone health, immunity, blood clotting, and protection against free radicals.
- Deficiencies are rare but possible: Vitamin D deficiency affects one in four Americans, while Vitamin K deficiency requires attention for those on blood thinners.
- Sources of vitamins: Include green leafy vegetables, fatty fish, nuts, fortified foods, and sunlight for Vitamin D.
There are six main vitamins — A, B, C, D, E, and K — but not all vitamins are alike. Vitamins A, D, E, and K are fat-soluble vitamins, meaning they dissolve in fat, not in water.
How your body absorbs and stores a vitamin depends largely on whether they are fat-soluble or water-soluble. Fat-soluble vitamins like A, D, E, and K need to be eaten with fat for better absorption. For example, you can add olive oil or butter directly to vegetables high in these vitamins or eat them as part of a meal containing healthy fats.
Unlike water-soluble vitamins, your body doesn’t easily excrete excess amounts of fat-soluble vitamins. This makes it easier to take too much of them if you’re using supplements.
Additionally, people with medical conditions that impair fat absorption, such as celiac disease or Crohn’s disease, may struggle to absorb these vitamins properly.
Here’s what you need to know about each of the fat-soluble vitamins.
Vitamin A
Vitamin A is necessary for normal vision, reproduction, immune system, and general growth and development. It also helps your organs function properly.
Foods rich in vitamin A include eggs, fish, dairy products, and organ meat. Many fruits and vegetables contain carotenoids, which the body then converts into vitamin A. Vegetables that are high in carotenoids include:
- Green leafy vegetables, like spinach and kale.
- Other green vegetables, like broccoli.
- Orange and yellow vegetables, like carrots, sweet potatoes, and yellow peppers.
- Orange and yellow fruits, like cantaloupe, apricots, peaches, and mangos.
According to the National Institute of Health (NIH), vitamin A deficiency is rare in the U.S.
Vitamin D
Vitamin D plays a key role in building strong bones because it helps your body absorb calcium. Vitamin D is also necessary to strengthen your immune system to fight off viruses and bacteria.
Your body gets vitamin D when your skin is exposed to sunlight. However, few foods naturally contain Vitamin D. Fatty fish and fish liver oils are good sources, while fortified foods like milk, orange juice, and yogurt provide dietary Vitamin D in the U.S.
The NIH estimates that roughly one out of every four Americans has vitamin D deficiency, which can impact bone health.
Vitamin E
Vitamin E is a powerful antioxidant that protects your body from free radicals — harmful compounds found in pollution, UV light, cigarette smoke, and even the byproducts of converting food into energy. It also boosts your immune system and keeps blood vessels open and free of blood clots.
Good sources of Vitamin E include nuts, green vegetables like broccoli and spinach, and fortified foods such as juices, margarines, and breakfast cereals. Vitamin E deficiency is very rare in the U.S., according to the NIH.
The NIH reports that vitamin E deficiency in the U.S. is very rare.
Vitamin K
Vitamin K is essential for building strong bones (along with Vitamin D and calcium) and forming blood clots.
Foods rich in Vitamin K include:
- Green leafy vegetables such as kale, collards, spinach, and dark lettuce.
- Broccoli.
- Fruits like figs and blueberries.
- Protein sources like eggs, meat, cheese, and soybeans.
According to the NIH, Vitamin K deficiency is rare in the U.S. However, if you’re taking blood thinners, it’s important to consume consistent amounts of Vitamin K daily to avoid interference with your medication.
If you have questions about fat-soluble vitamins or supplements like Vitamin A, D, E, and K, your local pharmacist can provide guidance.
