Millions make this mistake: Never take these 4 vitamins on empty stomach
Vitamins that should be taken with food (Photo: Magnific)
Some dietary supplements are absorbed much more effectively when taken with food. The right timing and method of taking vitamins and minerals can boost their benefits while reducing the risk of side effects, according to Eating Well.
Fat-soluble vitamins
If you take vitamins A, D, E, or K, it's best to consume them with a source of fat because they are fat-soluble. This means they are absorbed more efficiently when taken with foods that contain healthy fats, such as avocado, olive oil, nuts, fatty fish, eggs, or full-fat dairy products.
Dietary fat stimulates the release of bile acids, which help form micelles that improve the absorption of fat-soluble vitamins.
In most cases, a moderate amount of healthy fat is enough to support absorption. This could be a tablespoon of olive oil, a handful of nuts, or a few slices of avocado.
Probiotics
Because stomach acid can affect the survival of beneficial bacteria, some probiotics are best taken with food. A meal acts as a buffer, helping certain probiotic strains survive their journey through the digestive tract.
To maximize their effectiveness, pair probiotics with a balanced meal that includes protein, fiber, and healthy fats.
Calcium
Calcium carbonate, a common form of calcium found in supplements, is absorbed best when taken with food because it relies on stomach acid to break it down.
Since the body absorbs calcium less efficiently in large amounts, it's better to divide higher doses throughout the day. Aim for 500 milligrams or less per dose and make sure you're getting enough vitamin D, which plays a key role in calcium absorption and bone health.
It's also recommended to take calcium separately from iron, as the two minerals compete for absorption.
Omega-3 fatty acids
Omega-3 supplements, especially fish oil, are among the most popular supplements for supporting heart, brain, and eye health.
Most omega-3 supplements contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are best taken with a meal that includes healthy fats to improve absorption.
Taking omega-3s with food can also help reduce unpleasant side effects such as a fishy aftertaste, heartburn, nausea, or diarrhea.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
