Does Fat Enhance Vitamin D Absorption?

Many Americans look to supplements to get their vitamins and minerals. This is especially true for those living in the northern region of the USA when it comes to vitamin D -- the sunshine vitamin. Synthesis of vitamin D is triggered in the body when the skin is exposed to ultraviolet light from the sun. Because vitamin D is naturally present in very few foods, it can be difficult for those in sun-deprived regions to get the recommended daily dose.

Vitamin D is a fat-soluble vitamin and researchers at Tufts University sought to determine whether there is a specific type of fat that best enhances vitamin D absorption. The researchers looked at whether vitamin D absorption was enhanced when the supplement was taken with a meal containing fat compared to a fat-free meal and whether a meal containing a higher ratio of monounsaturated fatty acids (MUFA) to polyunsaturated fatty acids (PUFA) further enhanced absorption. PUFAs are found in different oils such as corn oil, canola oil, soybean oil and fatty fish, whereas MUFAs are mostly found in olive oil, avocado, peanut butter, and other nuts and seeds. The typical Western diet is often higher in PUFAs than MUFAs since PUFAs are added to many processed foods.

The study participants were divided into three breakfast meal groups: one group consumed a fat-free breakfast, one group consumed a breakfast with 30 percent of calories coming from fat with a low MUFA:PUFA ratio (1:4), and one group consumed a breakfast with 30 percent of calories coming from fat with a higher MUFA:PUFA ratio (4:1). For all the breakfast types, subjects were given a 50,000 IU capsule of vitamin D-3. Plasma vitamin D levels were measured before the dose and at 10, 12 and 14 hours after the dose.

Results showed that taking the vitamin D-3 supplement with a meal that includes fat increases absorption. The mean peak of plasma vitamin D-3 levels (12 hours) in the blood was 32 percent greater in subjects who were consuming the supplement with a fat-containing meal versus the fat-free group. However, the researchers did not find a significant difference in absorption between the high or low MUFA:PUFA groups.

Bottom Line: Vitamin D deficiency is quite common, especially among those with limited exposure to sunlight. Vitamin D supplements can be helpful to prevent deficiency for those unable to get adequate amounts through food or sunlight. If you do take a vitamin D supplement, taking the supplement with a fat-containing meal can enhance absorption. There are many ways to add healthy fats to your morning, such as topping oatmeal with nuts or spreading avocado or peanut butter on whole grain toast. 

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