{"id":36129,"date":"2025-08-05T17:52:51","date_gmt":"2025-08-05T21:52:51","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=36129"},"modified":"2025-08-11T14:22:33","modified_gmt":"2025-08-11T18:22:33","slug":"supplements-take-empty-stomach","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/supplements-take-empty-stomach\/","title":{"rendered":"Always Take These Supplements On An Empty Stomach"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">The question of whether to eat or not before taking your supplements is an important one that often gets overlooked. While you<em> can<\/em> take some supplements more or less whenever, others either serve your body better when consumed on an empty stomach or settle best alongside food. Fail to follow these best practices, and you might not absorb your supplements well (or get stuck with annoying side effects). <\/span><span style=\"font-weight: 400;\">So, which supplements should you take on an empty tank? <\/span><span style=\"font-weight: 400;\">Here\u2019s an expert-backed cheat sheet.<\/span><\/p>\n<ul>\n<li><em><strong>ABOUT OUR EXPERTS: <\/strong><\/em><em><span style=\"font-weight: 400;\"><a href=\"https:\/\/katherinemaslen.com\/\" target=\"_blank\" rel=\"noopener\">Katherine Maslen, N.D.<\/a>, is a naturopathic doctor and host of The Shift podcast. <a href=\"http:\/\/kayteehadley.com\/\" target=\"_blank\" rel=\"noopener\">Kaytee Hadley, M.S., R.D.N., I.F.M.C.P.<\/a>, is a functional medicine dietitian and founder of Holistic Health and Wellness in Richmond, VA.<\/span><\/em><\/li>\n<\/ul>\n<h2><strong>1. Iron<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">You could say the guidance around when to take <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/iron\" target=\"_blank\" rel=\"noopener\">iron<\/a> is pretty, well, ironclad. As far back as the 1970s,<\/span> <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/715374\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">studies<\/span><\/a><span style=\"font-weight: 400;\"> have indicated that food (especially certain types of food) can inhibit the body\u2019s ability to absorb this critical mineral.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cIron is best taken on an empty stomach, away from other supplements, drugs, and food,\u201d confirms<\/span> <span style=\"font-weight: 400;\">Katherine Maslen, N.D.<\/span><span style=\"font-weight: 400;\">, naturopathic doctor and host of The Shift podcast.<\/span><span style=\"font-weight: 400;\"> \u201cIf you take iron with a meal, it could interfere with the absorption of other nutrients in the food, and vice versa. Taking it on an empty stomach gives it the best chance of maximum absorption.\u201d\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While eating stimulates stomach acid (which helps with the absorption of non-heme iron, the type found in supplements), the presence of certain foods and nutrients (particularly <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/calcium\" target=\"_blank\" rel=\"noopener\">calcium<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/zinc\" target=\"_blank\" rel=\"noopener\">zinc<\/a>, and phytates) in the digestive system can keep your body from absorbing the iron, which is why many experts recommend taking the mineral solo.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One exception to this rule: \u201cIf you&#8217;re struggling with iron deficiency, taking <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-c\" target=\"_blank\" rel=\"noopener\">vitamin C<\/a> with iron supplements and iron-rich foods can help <\/span><a href=\"https:\/\/www.canr.msu.edu\/news\/iron_and_vitamin_c_the_perfect_pair\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">boost absorption<\/span><\/a><span style=\"font-weight: 400;\">,\u201d says<\/span> <span style=\"font-weight: 400;\">Kaytee Hadley, M.S., R.D.N., I.F.M.C.P.<\/span><span style=\"font-weight: 400;\">, functional medicine dietitian and founder of Holistic Health and Wellness in Richmond, VA.<\/span><\/p>\n<h2><strong>2. Folic Acid<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Among the many <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-b\" target=\"_blank\" rel=\"noopener\">B vitamins<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-b\" target=\"_blank\" rel=\"noopener\">folate<\/a> (a.k.a. vitamin B9) is one of the best-known.\u00a0<\/span><span style=\"font-weight: 400;\">A water-soluble nutrient, it\u2019s famous for preventing neural tube defects in babies during pregnancy. <\/span><span style=\"font-weight: 400;\">As such, the<\/span><a href=\"https:\/\/www.cdc.gov\/folic-acid\/about\/index.html\" target=\"_blank\" rel=\"noopener\"> <span style=\"font-weight: 400;\">CDC<\/span><\/a><span style=\"font-weight: 400;\"> recommends all women of childbearing age take 400 micrograms of folic acid\u2014the synthetic form of folate\u2014every day.<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/folate-vs-folic-acid\/\" target=\"_blank\" rel=\"noopener\">What\u2019s the Difference Between Folate and Folic Acid?<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">According to Maslen, folic acid <em>can<\/em> technically be ingested with or without food, but you\u2019ll likely absorb it more efficiently on an empty stomach\u2014and the impact could make a real difference over time. <\/span><span style=\"font-weight: 400;\">The <\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Folate-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">National Institutes of Health<\/span><\/a><span style=\"font-weight: 400;\"> reports that only 85 percent of supplemental folic acid is bioavailable (i.e., absorbable) when taken with food, while 100 percent is absorbable when taken without it.\u00a0\u00a0<\/span><\/p>\n<h2><strong>3. Vitamin C<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">In general, the body doesn\u2019t have a hard time using up moderate amounts of vitamin C, Maslen says. However, taking it on an empty stomach may lead to more rapid absorption. Some <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499877\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">research<\/span><\/a><span style=\"font-weight: 400;\"> has shown that the lumen (part of the small intestine) absorbs less of this important antioxidant when it&#8217;s full of food.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another consideration here: \u201cYour body can only absorb around 250 milligrams of vitamin C at a time,&#8221; Maslen says. &#8220;Most supplements contain 1,000 milligrams\u2014but you will never absorb that much in one go.\u201d The workaround? Take <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-c\" target=\"_blank\" rel=\"noopener\">smaller doses of vitamin C<\/a> every few hours, ideally between meals, she advises.<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/vitamin-c-foods\/\">10 Sources of Vitamin C That Aren&#8217;t Oranges<\/a><\/strong><\/p>\n<h2><strong>The Bottom Line<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Generally, it\u2019s important to follow your healthcare provider\u2019s guidance for supplement timing. With certain supplements, dosing with food versus an empty stomach really matters\u2014but it&#8217;s okay if you can\u2019t always attain perfection. Timing your supplements right is a good move for getting the most bang for your buck and avoiding any potential tummy troubles, but as Hadley says, \u201cthe best time to take your vitamins is when you\u2019re the most consistent.&#8221;<\/span><\/p>\n<p><em>This article was reviewed by Brian Tanzer, nutritionist and Director of Scientific and Regulatory Affairs at The Vitamin Shoppe.\u00a0<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The question of whether to eat or not before taking your supplements is an important one that often gets overlooked. While you can take some supplements more or less whenever, others either serve your body better when consumed on an empty stomach or settle best alongside food. Fail to follow these best practices, and you<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/supplements-take-empty-stomach\/\">Read More <span class=\"screen-reader-text\">Always Take These Supplements On An Empty Stomach<\/span><\/a><\/p>\n","protected":false},"author":260,"featured_media":36140,"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":[5,7,9],"tags":[],"class_list":["post-36129","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-nutrition","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the 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