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A couple spoonfuls of coconut oil sufficient for vitamin and mineral absorption?

Answered on August 19, 2014
Created November 09, 2010 at 1:05 AM

I've been doing a very low-carb ketogenic style of paleo (for specific reasons that aren't relevant here) and have been supplementing with various vitamins and minerals that I might be lacking. I know that certain nutrients can only be metabolized in the presence of fat. I have been downing a tablespoon of virgin coconut oil both before and after I take my supplements. Is this a sufficient amount of fat to provide for their metabolization?

F910318b9aa27b91bcf7881f39b9eabe

(1164)

on September 19, 2011
at 10:32 AM

Fat decreases Magnesium absorption though...

0784c9efb9972988ea28f1ba2c80d6d4

(195)

on November 09, 2010
at 03:06 PM

Thanks for the link. That helps a lot.

84666a86108dee8d11cbbc85b6382083

(2399)

on November 09, 2010
at 08:39 AM

Hm, I always thought that vit D should be a morning thing, something about it's effect on sleep if taken after midday. Forgot the source though.

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2 Answers

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21fd060d0796fdb8a4a990441e08eae7

(24543)

on November 09, 2010
at 03:34 AM

The answer is here:

http://www.ajcn.org/cgi/content/abstract/80/2/396

In short, you get substantially more vitamin absorption after a small serving of fat (e.g. 6 grams) than after no fat. But if you take in a whopping (and normal to paleos) 28 grams of fat, you get substantially more vitamin absorption than if you only take in 6 grams of fat.

The vitamin examined in this study is vitamin A, but I recall that a similar line of reasoning applies to D/K/E.

So you would add up the fat you got during the meal to your coconut oil additions, and I'm guessing that will be a fairly high number.

0784c9efb9972988ea28f1ba2c80d6d4

(195)

on November 09, 2010
at 03:06 PM

Thanks for the link. That helps a lot.

F910318b9aa27b91bcf7881f39b9eabe

(1164)

on September 19, 2011
at 10:32 AM

Fat decreases Magnesium absorption though...

0
62ed65f3596aa2f62fa1d58a0c09f8c3

(20807)

on November 09, 2010
at 03:25 AM

This is a good question. I've wondered that myself. How much fat do I need to eat on something like a salad, in order to better digest the fat soluble nutrients? Considering (or assuming) fat was not always easily obtainable in ancient times, one would guess a little bit should be enough for benefit. But I also wonder if it is dose dependent. If you eat twice as much fat, do you digest more fat soluable nutrients or even twice as much? And is there a point at which more fat no longer improves digestion? And of course, this would probably vary between individuals as well.

What I do is take my vitamins during a fatty meal, and since I eat some fat at nearly every meal, this is fairly easy for me to do. Like tonight, I will pop down my magnesium/vitD pill in between some bites of steak. I figure that way, I will hopefully maximize digestion.

84666a86108dee8d11cbbc85b6382083

(2399)

on November 09, 2010
at 08:39 AM

Hm, I always thought that vit D should be a morning thing, something about it's effect on sleep if taken after midday. Forgot the source though.

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