The #1 Mistake People Make When Taking Vitamin D Supplements (And How To Fix It)
By Matt O’Connor | Founder & Nutritionist at Honour Health
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Vitamin D is one of the most popular supplements on the planet ...
Yet most people aren’t getting anywhere near the full benefit.
The reason?
A common mistake that almost everyone makes: they're not taking their vitamin D supplement with a meal that contains healthy fats.
Let’s break down exactly why this matters, and how you can make sure you’re actually absorbing and benefiting from your vitamin D supplement.
Why Vitamin D Needs Fat
Vitamins fall into two main categories:
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Fat-soluble vitamins (like D, A, E, and K): These need fat from your food to be properly absorbed in your small intestine.
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Water-soluble vitamins (like B and C): These dissolve in water, so they can be taken on an empty stomach or with any meal.
Vitamin D is a fat-soluble vitamin - so it needs fat from food to be absorbed properly.
If you take it on an empty stomach, or even with a meal that’s low in fat, you’ll only absorb a small amount of vitamin D.
And the rest gets excreted ... essentially going to waste.
Are You Flushing Away Your Vitamin D (And Your Money)?
If you’re not taking your vitamin D with a meal containing healthy fats, you’re essentially paying for “expensive pee.”
And you’re not alone.
Most people aren’t given the right advice when shopping for a vitamin D supplement.
I can’t count how many times I’ve asked staff at large discount chemist retailers or supplement stores, if there’s anything special I should know about taking vitamin D ...
Only to get a blank stare or incorrect advice!
You deserve to get the most out of your supplements.
So let’s make sure you do!
How To Take Vitamin D For Maximum Absorption
Here’s the plan:
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Always take your vitamin D supplement with a meal that includes quality fats (think avocado, eggs, olive oil, nuts, salmon, or even a bit of full-fat yogurt).
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Don’t just rely on the “carrier oil” in your supplement.
Many vitamin D supplements are already mixed with a small amount of oil to help with absorption.
That helps a bit, but it’s not enough on its own.
The real boost comes from pairing your supplement with real food fats.
The Bottom Line
Taking your vitamin D the right way is a game changer for your health & your wallet.
It’s a small tweak, but it makes a massive difference in how much vitamin D your body actually uses.
- Matt O'Connor, Founder & Nutritionist at Honour Health