Most folks think about vitamins like this. Take a multi, wash it down, call it good. I get it. But four vitamins play by their own rules, and they are worth a closer look.
I am talking about vitamins A, D, E, and K. They are called the fat-soluble vitamins. This month we put all four in one capsule. So let me walk you through what they do and how to take them.
What “fat-soluble” means
Some vitamins dissolve in water. Vitamin C and the B vitamins are like that. Your body uses what it needs and flushes the rest.
A, D, E, and K dissolve in fat. They ride along with the fat in your meal to get into your blood. Think of fat as the bus. No bus, and some of your vitamins get left at the stop.
There is one more big difference. Your body stores these four in your liver and your body fat. Cleveland Clinic calls it a rainy-day fund. That is handy. It also means more is not better. I will come back to that.
What each one does
Vitamin A
Vitamin A helps your eyes, most of all in dim light. It also helps your immune system. And it helps your cells grow into the right kind of cell.
Our formula has 1,000 mcg RAE of vitamin A as retinyl palmitate. That is vitamin A that is ready to use. The beta-carotene in carrots has to be changed into vitamin A first. The NIH says how well that works may differ from person to person.
Vitamin D
Vitamin D helps your body take in calcium from food. That matters for your bones and teeth. It also plays a part in how your muscles and immune system work.
Each capsule has 5,000 IU of vitamin D3.
Vitamin E
Vitamin E is an antioxidant. Big word, simple job. It helps protect your cells from damage. It also helps your immune system.
We use 200 IU of d-alpha tocopheryl succinate. That is a natural form of vitamin E.
Vitamin K
Vitamin K helps your blood clot when you get a cut. It also helps your body make proteins that your bones use.
Each capsule has 300 mcg of vitamin K from three forms:
- 100 mcg of vitamin K1
- 100 mcg of vitamin K2 as MK-7
- 100 mcg of vitamin K2 as MK-4
K1 is the kind in leafy greens. K2 is the kind in fermented foods and foods that come from animals.
Why put all four together
Nutrients do not work alone. Vitamin D helps you take in calcium. Vitamin K helps make proteins your bones use. And all four of these vitamins get into your body the same way, with fat. So it makes sense to take them together at one meal.
The big tip: take it with fat
Researchers at Tufts University tested this. They gave 50 healthy adults, age 50 and up, one large dose of vitamin D3 with breakfast. Some had a breakfast with fat in it. Some had a fat-free one. Twelve hours later, the fat group had 32% more vitamin D3 in their blood.
Good fats to pair with your capsule:
- Avocado
- Olive oil
- Eggs
- Nuts
- Seeds
It is a small change. It takes no extra time. You just move the capsule from the coffee pot to the dinner plate.
Suggested Use:
Your body stores these vitamins, so more is not better. One capsule a day means one. Talk with your doctor, or ask us, before you start if:
- You take warfarin or any blood thinner. Vitamin K affects clotting, so your doctor needs to know.
- You are pregnant or nursing.
- You already take a multivitamin, cod liver oil, or extra vitamin A or D. The amounts add up.
- You have a health problem or take any prescription drug.
This formula is made for adults.
One capsule. Four vitamins.
Here is what is in each veggie capsule of Choice Health Formulas Vitamin A-D-E-K:
- Vitamin A: 1,000 mcg RAE (retinyl palmitate)
- Vitamin D3: 5,000 IU
- Vitamin E: 200 IU
- Vitamin K: 300 mcg (K1, MK-7, and MK-4)
Take 1 capsule a day with a meal that has some fat in it.
The Choice Health Difference
At Choice Health Formulas, we teach our Food Order for Health system—a simple approach that focuses on what, when, and how you eat to support healthy blood sugar, liver function, digestion, metabolism, and overall wellness.
Learn more about Food Order for Health here: https://chformulas.com/2026/07/02/food-order/
Also, explore our 8-Week Jump Start Program and discover practical tools to help you build healthier habits and create lasting results.
Better Choices. Better Health.
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