Okay, real talk: vitamin D is fat-soluble, and taking it with a fat-free meal means you absorb measurably less of it.
In a controlled single-dose trial (Dawson-Hughes et al., J Acad Nutr Diet 2015), 50 healthy adults aged 50 and over took the same 50,000 IU vitamin D3 tablet with either a fat-free breakfast or a breakfast with 30% of calories from fat. Peak plasma vitamin D3 at 12 hours was 32% higher (95% CI 11-52%, P = 0.003) in the groups that had fat with the dose. The type of fat made no significant difference. What mattered was that fat was present.
This is one trial, in older adults, at a single large amount. It shows the mechanism. It is not a dosing study.
Source: Dawson-Hughes B, et al. “Dietary Fat Increases Vitamin D-3 Absorption.” J Acad Nutr Diet. 2015;115(2):225-230. doi:10.1016/j.jand.2014.09.014
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