What is The Best Way To Take Vitamin and Mineral Supplements?
While many people take their vitamins and minerals in the morning on an empty stomach, it may not be the most effective approach.
You can take vitamin and mineral supplements anytime during the day; however, taking them with a meal containing some fat helps absorb certain nutrients better. Fat-soluble vitamins like vitamins A, D, E, and K get absorbed with fat from the diet and are stored in the body's fatty tissue and liver. Therefore, it is recommended to take multivitamins or individual fat-soluble vitamin supplements with meals that contain fat.
On the other hand, water-soluble vitamins (such as vitamins C and B) dissolve in water and do not require food for absorption. However, in some cases, it is beneficial to take water-soluble vitamins with other nutrients. For example, taking vitamin C-rich foods or supplements together with iron-rich foods can enhance the absorption of non-heme iron, which is particularly helpful for individuals following a plant-based diet.
What about minerals?
When it comes to minerals, it is generally recommended to take them with food for optimal absorption. This practice also helps reduce the risk of gastrointestinal side effects, such as stomach upset or nausea, which can occur when taking certain minerals (e.g., iron, potassium, zinc, magnesium) on an empty stomach.
Can I take my supplements with medications?
The answer to this question is it depends. Certain medications can hinder the absorption, efficacy, metabolism, or excretion of vitamins and minerals. Such medications should be separated from vitamin and mineral supplements by a few hours. Here are some examples:
Antacids and acid blockers: Medications used to treat heartburn and acid reflux, such as proton pump inhibitors (PPIs) and H2 blockers, can reduce stomach acid levels. This can hinder the absorption of vitamin B12, calcium, iron, and magnesium.
Thyroid medications: Iron and calcium supplements can interfere with how your body absorbs thyroid medications.
Antibiotics: Some antibiotics can interact with and reduce the absorption of minerals like calcium, iron, zinc, and magnesium.
Cholesterol-lowering medications: Can interfere with the absorption of fat-soluble vitamins like vitamins A, D, E, and K.
Corticosteroids: Prolonged use of corticosteroids can reduce absorption and increase the excretion of calcium, potassium, and vitamin D.
Amphetamine/dextroamphetamine (Adderall): Food or supplements containing large amounts of vitamin C can inhibit the absorption of amphetamine salts.
Please be aware that the information provided is not exhaustive, and interactions between medications and supplements can differ based on the specific products involved. To ensure optimal absorption and minimize potential side effects, follow the instructions provided with your medications and supplements. If you have any concerns or questions regarding how to best take your vitamins and medications, speak with your healthcare provider or pharmacist. They can offer personalized advice tailored to your individual needs.
FINAL WORD
Vitamins and minerals are best absorbed when taken with food
Taking some vitamins and minerals with food can reduce the risk of gastrointestinal side effects such as nausea
Not all supplements can be taken with medications. Clarify if you can take supplements with your medications
Speak to your healthcare provider for information on when and how to take your medication and supplements if you are unsure
Peer Review provided by Michael Albert, MD
Disclaimer: This blog post is for informational purposes only and should not be considered medical advice. Please consult with a qualified healthcare professional before starting any weight management program.
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