Doctor Explains Optimal Timing for Taking Vitamins and Supplements
A significant majority of Israelis, 71% of adults, take dietary supplements, according to a 2022 Ministry of Health survey. Dr. Maya Roseman addresses the common question of when to take these supplements, noting that the optimal timing varies.
Some supplements are absorbed better with food, while others may cause stomach upset if taken on an empty stomach. Conversely, some supplements do not require food for absorption. Dr. Roseman emphasizes that certain supplements should not be taken together as they compete for absorption, a topic for a separate discussion.
For Omega-3 fatty acids, taking them with a meal containing some fat enhances absorption. The fat aids the digestive system in releasing bile and enzymes necessary for efficient absorption. This timing can also mitigate a fishy aftertaste. Zinc supplements, while not requiring food for efficacy, are often better tolerated with a meal to prevent nausea. Multivitamins, typically containing both fat-soluble and water-soluble vitamins, are generally best taken with food to improve absorption and reduce potential stomach discomfort.
Fat-soluble vitamins A, D, E, and K require dietary fat for optimal absorption, making them best taken with meals containing even a small amount of fat like olive oil, nuts, or avocado. Vitamin D, a very common supplement, benefits from this fat-inclusive timing. Most B vitamins are water-soluble and don't need fat, though high doses can cause nausea, suggesting they be taken before a large meal. Vitamin B12 absorption is unique and doesn't require food. Curcumin absorption is improved with a meal containing fat. Probiotics' timing depends on the specific product and manufacturer's instructions. Vitamin C, while not needing food for absorption, can enhance the absorption of non-heme iron found in plant-based foods, making it beneficial to take with iron-rich meals.
Calcium supplement timing depends on the type: calcium carbonate is best absorbed with food due to stomach acidity, while calcium citrate can be taken without a meal.
