Should you eat before taking your supplement? The short answer is: sometimes! Certain nutrients in your regimen settle better and work harder for your health when you take them with food.
Here, experts break down which supplements should definitely join the party at mealtimes. Take them on an empty stomach, and you might miss out on some of their benefits or get stuck with not-so-fun side effects. Let’s get to it.
- ABOUT OUR EXPERTS: Katherine Maslen, N.D., is a naturopathic doctor and host of The Shift podcast. Kaytee Hadley, M.S., R.D.N., I.F.M.C.P., is a functional medicine dietitian and founder of Holistic Health and Wellness in Richmond, VA.
1. Fish Oil
The healthy omega-3 fats in fish oil have made it a star among supplements. If you’re among the many who take it regularly, be sure to place your pill next to your plate.
Read More: The 4 Healthiest (And 2 Unhealthiest) Fats You Can Eat
Fish oil should always be taken with a meal—and preferably one that contains some fat, according to Katherine Maslen, N.D., naturopathic doctor and host of The Shift podcast. “When you chew your food, the receptors in your mouth help your body produce bile and the necessary enzymes to break down fats,” she explains. “If you take a fish oil capsule without food, these signals do not occur, and you may absorb less.” Need a little extra motivation? Know that taking fish oil with food could also minimize the nuisance of fishy burps.
2. Fat-Soluble Vitamins (A, D, E, and K)
You might remember from science class that fat-soluble vitamins require a source of fat for effective delivery. “Fat-soluble vitamins do just that—they dissolve in fat—so it’s best to take them with a source of dietary fat for them to be properly absorbed,” says Kaytee Hadley, M.S., R.D.N., I.F.M.C.P., functional medicine dietitian and founder of Holistic Health and Wellness in Richmond, VA. If you’re supplementing with vitamins A, D, E, and/or K, pair them with something like a heart-healthy olive oil, a serving of cheese, or a handful of nuts. (Carbs or protein alone won’t do the trick.)
3. Multivitamins
A good multivitamin contains both water- and fat-soluble nutrients, so taking it with food is your best bet for optimum absorption. After all, you wouldn’t want important vitamins like A, D, E, and K to go to waste! (Again, just be sure whatever meal or snack you choose comes with a source of fat.)
If you’ve ever tossed back your multivitamin on an empty stomach and later found yourself pretty queasy, you’ve learned (the hard way) another reason to get some grub down your gullet before downing your nutritional insurance policy. Large amounts of certain nutrients often included in multivitamins, such as zinc and vitamin B12 (more on that one shortly), can irritate your digestive system without food to serve as a buffer.
4. Vitamin B12
Vitamin B12 is water-soluble, meaning it doesn’t need fat to get busy working its magic in your bloodstream. Still, Hadley advises taking it with food: “While you can take it on an empty stomach, I recommend taking the capsule form with food, especially if it causes an upset stomach.” The reason for the digestive distress? Often, B12 supplements contain super-high amounts of the vitamin. (The RDA for vitamin B12 for most adults is 2.4 micrograms, but many supplements pack between 500 and 1,000 micrograms.)
Since vitamin B12 is involved in energy production, you may want to reserve your dose for breakfast time to promote energy levels throughout the day.
The Bottom Line
The most important advice to listen to about supplement timing is your healthcare provider’s. That said, certain supplements are generally better friends to your health (and stomach!) when taken alongside some food. If you don’t always get it quite right, don’t sweat it. While timing does impact how much you benefit from your regimen, it’s not as important as overall consistency, Hadley says.