{"id":28282,"date":"2021-10-25T11:03:20","date_gmt":"2021-10-25T15:03:20","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=28282"},"modified":"2021-12-06T09:02:31","modified_gmt":"2021-12-06T14:02:31","slug":"take-these-supplements-with-food","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/take-these-supplements-with-food\/","title":{"rendered":"4 Popular Supplements You Should Take With Food"},"content":{"rendered":"<p class=\"p2\">To reap the most benefits from your wellness routine, it\u2019s important to consume your daily supplements properly. And that&#8217;s not always as simple as just remembering to take them.<\/p>\n<p class=\"p2\">In certain cases, you should take supplements alongside specific foods in order for them to be best absorbed in your body and ultimately do their job. Here are four popular supplements to take with food\u2014and what specific types of foods to pair them with.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<h2><b><\/b><b>1. Fat-Soluble Vitamins<\/b><\/h2>\n<p class=\"p2\">Fat-soluble vitamins (which include vitamins<span class=\"Apple-converted-space\">\u00a0<\/span>A, D, E, and K) are nutrients absorbed along with fats and typically stored in fatty tissues in the body, says Rebekah Blakely, R.D.N., a dietitian for The Vitamin Shoppe.<\/p>\n<p class=\"p2\">Given that, it\u2019s no surprise that you should take them alongside food\u2014and particularly food that contains healthy fats. High-fat foods stimulate the release of bile acids in the stomach, which then helps the body absorb the nutrients you\u2019re taking, explains dietitian Sarah Koszyk, R.D.N., author of <a href=\"https:\/\/sarahkoszyk.com\/store\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s2\"><i>25 Anti-Aging Smoothies for Revitalizing, Glowing Skin<\/i><\/span><\/a>.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Just how much do those fats really matter? Get this: One <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20200983\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s2\">study<\/span><\/a> found that taking <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-d\" target=\"_blank\" rel=\"noopener\">vitamin D<\/a> with dinner (which typically contains more fat) instead of breakfast increased<b> <\/b>blood levels by about 50 percent.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/people-who-need-more-vitamin-d\/\" target=\"_blank\" rel=\"noopener\">7 Groups Of People Who Need More Vitamin D<\/a><\/strong><\/p>\n<p class=\"p2\">That\u2019s not to say you can\u2019t take your D with a different meal. But it&#8217;s wise to ensure that meal contains healthy fats, such as avocado, nuts, seeds, olives, grass-fed butter, or olive or coconut oil.<\/p>\n<h2><b><\/b><b>2. Iron<span class=\"Apple-converted-space\">\u00a0<\/span><\/b><\/h2>\n<p class=\"p2\"><a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/iron\" target=\"_blank\" rel=\"noopener\">Iron<\/a> is best absorbed on an empty stomach, but doing so might cause stomach cramps or nausea, so taking it with food is typically your better option, Koszyk says.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Plus, taking iron with foods high in <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-c\" target=\"_blank\" rel=\"noopener\">vitamin C<\/a>, like broccoli, bell peppers, strawberries, or spinach, can increase absorption, Blakely adds.<\/p>\n<p class=\"p2\">With that said, you <i>don\u2019t<\/i> want to take your iron supplement with foods high in <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/calcium\" target=\"_blank\" rel=\"noopener\">calcium<\/a> (like milk or yogurt). Calcium and iron target the same receptors in your body, so calcium in your food will block the iron from being optimally absorbed, explains dietitian <a href=\"https:\/\/christinejbyrne.com\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s2\">Christine Byrne<\/span><\/a> M.P.H., R.D.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<h2><b><\/b><b>3. Calcium<span class=\"Apple-converted-space\">\u00a0<\/span><\/b><\/h2>\n<p class=\"p2\">When taking a <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/calcium\" target=\"_blank\" rel=\"noopener\">calcium supplement<\/a> that specifically contains calcium carbonate (the most common form found in supplements), take it with food to ensure proper absorption and prevent stomach upset, says The Vitamin Shoppe nutritionist Roseanne Schnell, C.D.N.<\/p>\n<p class=\"p2\">While any meal will do, consider pairing your calcium with foods that contain vitamin D, which supports calcium absorption, according to dietitian <a href=\"https:\/\/www.researchgate.net\/profile\/Laura-Kunces\" target=\"_blank\" rel=\"noopener\"><span class=\"s2\">Laura Kunces,<\/span><\/a> Ph.D., R.D. Fatty fish and egg yolks are two solid options.<\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/nutrients-for-healthy-bones\/\" target=\"_blank\" rel=\"noopener\">5 Nutrients Other Than Calcium That Support Healthy Bones<\/a><\/strong><\/p>\n<p class=\"p2\">Some <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2681046\/%2523:~:text=Our%252520data%252520suggest%252520that%252520a,fiber%252520on%252520reducing%252520calcium%252520absorption.\" target=\"_blank\" rel=\"noopener\"><span class=\"s2\">studies<\/span><\/a> suggest that high-fiber foods may bind to calcium and impair its absorption, while <a href=\"https:\/\/academic.oup.com\/jn\/article\/146\/7\/1298\/4585756\" target=\"_blank\" rel=\"noopener\"><span class=\"s2\">others<\/span><\/a> suggest they may actually <i>aid<\/i> calcium absorption. Since there\u2019s not a lot of clarity there, Blakely recommends avoiding taking calcium supplements alongside <a href=\"https:\/\/www.vitaminshoppe.com\/c\/digestion\/fiber\" target=\"_blank\" rel=\"noopener\">fiber supplements<\/a> or meals that are super-high in fiber (like three-bean chili). Don\u2019t worry about taking it alongside some veggies, though.<\/p>\n<p class=\"p2\">And, of course, don\u2019t forget that bit from before about calcium and iron competing for absorption. Try to avoid taking calcium supplements with high-iron foods, such as leafy greens, meat, or beans.<\/p>\n<h2><b><\/b><b>4. Multivitamins<\/b><\/h2>\n<p class=\"p2\"><a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/multivitamins\" target=\"_blank\" rel=\"noopener\"><span class=\"s2\">Multivitamins<\/span><\/a> contain a variety of vitamins and minerals in order to help you meet your overall nutritional needs. Schnell recommends taking your multi with food because the meal increases stomach acid and slows down movement through the digestive tract, supporting proper absorption of all the goodness in your supplement.<\/p>\n<p class=\"p2\">Not to mention, many <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/how-to-take-supplements-to-avoid-stomach-upset\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s2\">people experience stomach upset<\/span><\/a> after taking a multivitamin on an empty stomach.<\/p>\n<p class=\"p2\">Since most multivitamins contain fat-soluble vitamins, make sure your meal contains some fat, like nuts, dairy, or a healthy cooking oil, says Byrne.<\/p>\n<p class=\"p2\">That said, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-b\" target=\"_blank\" rel=\"noopener\">vitamin B12<\/a>, in particular, is better absorbed on an empty stomach, so if you need extra B vitamins (which athletes, people with high levels of <a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/21527-homocysteine\" target=\"_blank\" rel=\"noopener\"><span class=\"s2\">homocysteine<\/span><\/a> or risk of heart disease, and the elderly do), Kunces recommends taking a separate <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-b\">B-complex supplement<\/a> and doing so sans food.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>To reap the most benefits from your wellness routine, it\u2019s important to consume your daily supplements properly. And that&#8217;s not always as simple as just remembering to take them. In certain cases, you should take supplements alongside specific foods in order for them to be best absorbed in your body and ultimately do their job.<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/take-these-supplements-with-food\/\">Read More <span class=\"screen-reader-text\">4 Popular Supplements You Should Take With Food<\/span><\/a><\/p>\n","protected":false},"author":246,"featured_media":28285,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[286,4,5,7,9],"tags":[],"class_list":["post-28282","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-fitness","category-health","category-nutrition","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>4 Popular Supplements You Should Take With Food<\/title>\n<meta name=\"description\" content=\"Want to make the most of your health routine? 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