This table shows the differences in properties for fat-soluble and water-soluble vitamins.
| Properties | |
| Fat-soluble vitamins | Water-soluble vitamins |
| Soluble in fat. | Soluble in water. |
| Require bile and lipids for absorption. | Easily absorbed by the intestine. |
| Can become toxic in excess amounts (likely to result from supplements and not diet) as these are not readily excreted and are stored for later use. | Excess amounts are readily excreted in the urine so toxicity resulting from overdosing is rare. |
| Stored in the liver and fatty tissues until the body needs them so it does not need to be supplied by the diet frequently. | Not stored in a considerable quantity (except vitamin B12), so needs to be supplied by the diet frequently. |
| Slow onset of deficiency symptoms e.g. months to more than a year. | Fast onset of deficiency symptoms e.g. weeks to months. |
Below is a list of fat-soluble and water-soluble vitamins including the food sources they are found in.
| Vitamin | Fat-soluble / Water-soluble | Food sources |
| Vitamin A (Retinol) |
Fat-soluble | Liver, fish liver oils, eggs, milk, butter, cheese
Leafy green vegetables, orange and yellow vegetables, tomatoes, fruits (these contain beta-carotene, a precursor of vitamin A) |
| Vitamin B1 (Thiamin) |
Water-soluble | Liver, pork, wholegrains, legumes, nuts, sunflower seeds, fruits, vegetables |
| Vitamin B2 (Riboflavin) |
Water-soluble | Liver, kidney, eggs, milk, rice, legumes, wholegrains, green vegetables |
| Vitamin B3 (Niacin) |
Water-soluble | Fish, poultry, meat, milk, wholegrains |
| Vitamin B5 (Pantothenic acid) |
Water-soluble | Liver, kidney, eggs, wholegrains, fortified breakfast cereals |
| Vitamin B6 (Pyridoxine) |
Water-soluble | Meat, fish, wholegrains, vegetables |
| Vitamin B9 (Folic Acid) |
Water-soluble | Liver, legumes, leafy green vegetables, wholegrains, yeast extract |
| Vitamin B12 (Cobalamin) |
Water-soluble | Meat, poultry, liver, kidney, fish, eggs, dairy products |
| Vitamin C (Ascorbic Acid) |
Water-soluble | Citrus fruits, bell peppers, strawberries, broccoli |
| Vitamin D (Calciferol) |
Fat-soluble | Oily fish, fish liver oils, egg yolk, dairy products |
| Vitamin E (Alpha-Tocopherol) |
Fat-soluble | Nuts, seeds, vegetable oils, wheat germ |
| Vitamin H (Biotin) |
Water-soluble | Egg yolk, liver, kidney, milk, yeast |
| Vitamin K (Occurs naturally in two forms – Vitamin K1: Phytomenadione; Vitamin K2: Menaquinones) |
Fat-soluble | Leafy green vegetables, rapeseed and soya bean oil, natto, wholegrain cereals |