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, which vitamins are water-soluble, which vitamins are fat-soluble, and what’s worth knowing about each type of vitamin.

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.

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), Vitamin B12 (cobalamin), and Vitamin C.

Any excess of water-soluble vitamins, like the Vitamin B complex or Vitamin C, are excreted through the urination process. Many B vitamins and Vitamin C can be found in vegetables (like leafy greens and other green vegetables) and fruits (like citrus fruits).

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, and Vitamin K.

Fat-soluble vitamins are found in high-fat food sources like egg yolks, liver, beef, fatty fish, and dairy products. Unlike water-soluble vitamins, any excess of fat-soluble vitamins don’t immediately leave the body. Instead, they’re stored in the liver or fatty tissue for later use (2).

Water-Soluble Vitamins vs. Fat-Soluble Vitamins: How Are They Different?

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 all types of vitamins.

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 exits the body when we pee. This also means that because water-soluble vitamins are either used or excreted so quickly, we need to consistently get them into our system through nutrient-dense foods and supplements that help fill nutrient gaps in our diet.*

Fat-soluble vitamins, on the other hand, 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.*

Our Multivitamins

Bottom line: bodies need both water-soluble vitamins and fat-soluble vitamins. Ritual's Essential for Women and Essential for Men feature both water and fat-soluble vitamins to help fill the gaps in our diet and support nutrient levels.*

References:

1. Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. (1998). doi: 10.17226/6015
2. Dietary Reference Intakes for Calcium and Vitamin D. (2011). doi: 10.17226/13050