Since vitamin D is a fat-soluble vitamin, it strongly prefers a source of fat in order to be properly absorbed in the body. According to integrative dietitian Whitney Crouch, R.D.N., C.L.T. vitamin D supplements are “best absorbed when taken with food containing avocado, olive oil, flax, or other sources of beneficial fats.”* So, popping your standard D supplement on an empty stomach probably isn’t the best idea.

There’s one important exception here, though. “If your supplement is already packaged with adequate fats included, there’s no need to take it with food,” Crouch adds. This is a rare feature amongst vitamin D supplements offered today, so it’s important to check product labels to make sure yours contains some kind of fat or oil to foster absorption, Holick says.

If that is the case, though, you can feel free to take your vitamin D sans food. And if not, you’ll still absorb some vitamin D. “We’ve done studies and shown that vitamin D with oil can be taken with a full meal, on an empty stomach, with additional fat or without it,” says Holick.

To be sure you’re maximizing the fat-soluble bioavailability of this critical nutrient, that’s exactly why mbg uniquely and expertly formulated our vitamin D3 potency+ with three built-in, high-quality organic oils (from extra-virgin olive oil, avocado, and flaxseed).* With this absorption support, you can get the most out of your vitamin D, regardless of when you take it (not to mention the health omega-3 and omega-9 fatty acids).*