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Vitamins are required in small amounts to assist overall body processes, like helping the body to digest and metabolize macronutrients. Vitamins are divided into two classes: fat soluble and water soluble. For the most part, in order for the body to optimally take in fat-soluble vitamins, the vitamins need to be accompanied by a source of fat. So, if you are taking a vitamin E supplement, you would improve its absorption if you took it with a meal containing even a small amount of fat, like a salad with some olive oil dressing. Due to their ability to sink into the fat tissue after ingestion, fat-soluble vitamins are retained in the body for a longer period of time compared with water-soluble vitamins. Fat-soluble vitamins include the following:

 Vitamin A (ready-made vitamin A is known as retinol; carotenoids like beta-carotene convert to retinol in the body once ingested)

 Vitamin D (plant-derived, vitamin D2 [ergocalciferol], or the form commonly found in animal foods, vitamin D3 [cholecalciferol])

 Vitamin E (refers to a whole family of eight compounds, [alpha-, beta-, gamma-, and delta-tocopherol and alpha-, beta-, gamma-, and delta-tocotrienol] but dietary recommendations focus on alpha-tocopherol, which comes in natural [d-alpha-tocopherol] and synthetic [dl-alpha-tocopherol] forms).

 Vitamin K (common supplement forms include vitamin K1 [phylloquinone], vitamin K2 [menaquinone])

On the other hand, water-soluble vitamins are absorbed readily, without fat, but also leave the body quickly through conduits of water like sweat and urine. These vitamins include the B vitamins (thiamin [vitamin B1], riboflavin [vitamin B2], niacin [vitamin B3], pantothenic acid [vitamin B5], pyridoxine [vitamin B6], folic acid [vitamin B9], cyanocobalamin [vitamin B12]) and vitamin C (ascorbic acid).