Your body needs fat to absorb vitamins. Vitamins A, D, E & K are fat-soluble — without dietary fat, your body can’t properly use them. (NIH, 2023)

Vitamin D works best with fat. Taking it with a high-fat meal raised absorption from 32% → 96%. (Gallo et al., 2017)

Fat-rich diet cut depression risk. A Mediterranean diet rich in healthy fats led to fewer new cases of depression than a low-fat diet. Source: Long-term prevention trial in Spain (2013)

Vitamin E skyrockets with fat. When paired with 36 g of fat, vitamin E levels were 4× higher than with low-fat meals. (Brown et al., 2004)

Healthy fats fuel hormones. Men eating higher-fat diets had 13–15% more testosterone than those on low-fat diets. (Dorgan et al., 1996)

Vitamin A doubles in absorption when eaten with around 10 g of fat. (Kopecky et al., 1991)

Tree nuts like almonds support hormone balance. Women who ate more nuts showed healthier hormone-binding proteins (SHBG). (Wang et al., 2021)

Avocado & oils supercharge nutrients. Adding them to salads boosted carotenoid uptake by up to 15×. (Unlu et al., 2005)

Omega-3 fats lift mood. A meta-analysis of 26 trials found they significantly improved depression symptoms. (Liao et al., 2019)

Vitamin D needs fat. In a human trial, people who took a vitamin D₃ pill with a fatty meal had much higher blood vitamin D levels than those who took it with a fat-free meal. After 12 hours, the fat-meal group’s vitamin D was ~32% higher. Clinical study on vitamin D absorption and dietary fat, Cleveland, USA (2010)
(Journal of Bone and Mineral Research, PubMed ID: 20463748)

Almonds improved memory and learning. In a 6-month study, adults who ate almonds daily scored higher on memory and learning tests than those who didn’t. Source: Clinical trial on healthy middle-aged adults

Vitamin E absorbs only with fat. Researchers found that when vitamin E is taken without fat, it stays in the digestive system and isn’t absorbed until fat is present. Source: Human absorption study at Ohio State University (2015)
(American Journal of Clinical Nutrition, PubMed ID: 26016889)

Coconut oil helped boost memory. Older adults who added coconut oil to their daily drink showed improvements in memory and mental sharpness after just 3 months, compared to those who didn’t. Source: Clinical study in elderly nursing home residents in Japan (2021)

Diet with more fat helped treat major depression. Adults with moderate to severe depression who followed a higher-fat Mediterranean diet for 12 weeks saw bigger mood improvements than those receiving social support alone. Source: SMILES clinical trial in Australia (2017)