The Ultimate Guide to Supplements You Should Take on an Empty Stomach

Taking supplements is essential to your health and overall well-being. However, even if you lead a healthy lifestyle and eat a varied diet, you may still not get all the nutrients your body needs. Hence, there is a need to take supplements, especially as you get older.

If you're one of the millions of Americans taking vitamins and other supplements for your well-being, you might want to know if you can take it on an empty stomach.

The answer is yes; however, not all supplements can be taken on an empty stomach. Some can be taken without food; others need food for proper absorption.

In this guide, you will learn why some supplements work best on an empty stomach, highlight the ones to avoid taking without a meal and provide you with the best practices. 

Why some supplements work best on an empty stomach

Some supplements are taken on an empty stomach, while others work best with food. However, the question of why some supplements work best on an empty stomach remains.

The human body is complex. Our body breaks down and absorbs different supplements in different ways. For example, it can break down and absorb water-soluble vitamins and mineral supplements without food.

Water-soluble minerals and vitamins include Iron, vitamin C, and the whole B complex vitamin. When you take these supplements, your body takes what it needs and removes the excess through urine, meaning it does not require food for absorption. 

However, since the excess is excreted, taking such nutrients regularly from your diet or via supplementation is necessary. 

Note that while the time of day doesn't change how effectively your body absorbs supplements, whether or not you take them with a meal does.

In this regard, water-soluble vitamins and minerals can be taken as soon as you wake up, before a meal, or two hours after. However, since they dissolve quickly in water, it's best to take them with a glass of water on an empty stomach so your body can use them fully.

Supplements best taken on an empty stomach

Here are supplements you can take on an empty stomach: 

Vitamin C

Vitamin C is known for the many vital roles it plays in the human body, including being a powerful immune booster and antioxidant. Several forms exist, including ascorbic acid, ascorbic acid with bioflavonoids, liposomal vitamin C, and calcium ascorbate.

As a water-soluble supplement, vitamin C can be taken at any time, with or without a meal. However, taking ascorbic acid with foods can help lessen the potential gastrointestinal side effects caused by its high acidity.

To mitigate gastrointestinal upset, consider implementing the following tips:

• Opt for liposomal form. Liposomal forms of vitamin C help Vitamin C travel through the body, aiding in speed absorption.
• Consider eating a light snack (e.g., a cookie or a smoothie) beforehand. 
• Alternatively, you can go with buffered options. Buffered options are Vitamin C mixed with magnesium, potassium, and calcium to reduce GI symptoms and allow for higher doses.
• Lastly, you can slightly reduce the dose if you often experience an upset stomach.

Alternatively, you can take Why Not Natural Organic Liquid Vitamin C made from Acerola cherries. It has a delicious tart cherry taste and is taken as a drop to ensure optimal absorption by your body.

B-complex vitamins

B-complex vitamins refer to the eight water-soluble B vitamins. Each has its benefits; however, when taken as a complex, they assist the body in converting carbohydrates from food into energy and metabolizing fats and protein, among other functions.

B vitamins can be found in milk, cheese, eggs, red meat, and fish, such as tuna, mackerel, and salmon. Being a water-soluble vitamin, they can be taken on an empty stomach. Just like with vitamin C, ensure you take it with a full glass of water to help break it down for absorption.

Since they may improve your energy levels, it is best to take them in the morning to help maximize their energy-boosting benefits throughout the day and to prevent sleep disturbances.

Probiotics

Probiotics are dietary supplements that contain good bacteria naturally occurring in your intestinal tract. They help maintain and restore the natural diversity of your gut bacteria.

Commercial literature on many probiotic products points out that they can be taken before, during, after, or even without meals. However, to maximize it, it is best to take them first thing in the morning before eating breakfast. 

Why?

Probiotics are most effective when digested on an empty stomach. Your stomach is very acidic and kills any harmful bacteria and viruses that get into your body via food and water. 

This is great, but not so much for the probiotic bacteria because they, too, are killed in the stomach's acidic environment.

To prevent this from happening, maximize your probiotic intake by taking it at least 30 minutes before a meal to reduce stomach acid levels and the time it takes for the good bacteria to move through the stomach to your gut.

When you start a probiotic supplement, consistency matters. It is best to take probiotics daily for optimal health benefits.

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Iron supplements

Iron is a water-soluble mineral. In diet, it is available in two forms: heme iron, which is well absorbed, and nonheme Iron, which is poorly absorbed.

The best dietary source of absorbable Iron can be found in lean red meat. Fish, turkey, and chicken are also sources, but they contain less Iron than in red meat.

Iron can be taken without food. In fact, it is best absorbed when taken with just water or fruit juice, about an hour before or 2 hours after eating. 

To reduce the chance of stomach upset, Iron can be taken in lower dosages, with food rich in vitamin C or immediately after meals.

If you want to supplement with Iron, Why Not Natural offers a liquid Iron supplement that can be taken with or without food, so you don't have to worry about experiencing digestive problems.

Supplements to avoid on an empty stomach

Some supplements to avoid on an empty stomach include: 

Multivitamins

Multivitamins contain both water-soluble vitamins and fat-soluble vitamins. Since it contains both, it is generally a good idea to take it with a meal consisting of some healthy fat and wash it down with water to ensure proper hydration while your body gets to work digesting and absorbing the nutrients.

Calcium

The amount of calcium you need from a supplement depends on how much you get from food. If you need to supplement, it is best to take it with food to ensure optimal absorption.

This is so because eating food causes the stomach to produce acid that helps your body break down and absorb most calcium supplements, particularly calcium carbonate. The one exception to the rule is calcium citrate, which can be absorbed well, whether taken with or without food.

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Fish oil

Fish oil is one of the supplements you should take with a meal to maximize absorption into the body. It contains omega-3s EPA and DHA, which are fats that are better absorbed when taken with healthy fats.

However, if you do not eat much dietary fat at breakfast, you can wait until lunch or your evening meal before taking it.

Selenium and other fat-soluble vitamins (A, D, E, K)

Selenium is a vital trace mineral in water, soil, and some foods. It is essential in many body processes, including increasing antioxidant effects, reproduction, and reducing the risk of high blood pressure during pregnancy.

Crab, fish, poultry, and wheat are good food sources for selenium.

People of all age groups can take selenium. However, it is essential to take it along with a meal rather than on an empty stomach and ensure you do not consume it in excess.

Taking selenium in excess can lead to selenosis with symptoms such as nausea, vomiting, irritability, etc.

On the other hand, fat-soluble vitamins (Vitamins A, D, E, and K ), like selenium, are best absorbed when consumed with a meal. This is because fatty foods trigger the release of bile, a digestive fluid essential for absorbing these vitamins.

Besides aiding absorption, taking fat-soluble vitamins with food is essential to prevent stomach upset.

Best practices for taking supplements

No scientific evidence says that there is a good time of day to take vitamins and minerals. However, knowing whether the supplement you are about to take can be taken on an empty stomach is important.

With that said, taking cues from all that has been discussed, first check if the supplement you want to take is water-soluble or fat-soluble. 

If you're taking a mix of water and fat-soluble supplements, consider spacing them out throughout the day, taking those best absorbed on an empty stomach first thing in the morning and those requiring food later with meals.

If you experience discomfort when taking supplements on an empty stomach, consider adjusting the dosage or switching to a different form of the supplement. For instance, liposomal forms of some vitamins can be easier on the stomach and still offer great absorption.

Takeaway: Utilize best practices for supplement intake for better outcome

You can take your supplement on an empty stomach. However, it is important to note that individual responses vary. Some persons may experience stomach upset even if the supplement they take is water-soluble. 

In such cases, consider taking liposomal forms, reducing the dosage, taking a little meal with the supplement to prevent digestive problems, and, importantly, consulting your healthcare provider.

Ready to optimize your dietary supplement routine? Check out Why Not Natural's range of high-quality supplements and start your journey to better health today.

FAQs

Here are the answers to some frequently asked questions about supplements: 

Can I take all my supplements on an empty stomach?

Supplements are essential for your well-being, but not all of them can be taken on an empty stomach.

What should I do if I feel nauseous after taking supplements on an empty stomach?

If you feel nauseous after taking a supplement, try adjusting the dosage or switching to a different form.

Which supplements are best taken with food instead of on an empty stomach?

Fat-soluble vitamins, multivitamins, calcium, and fish oil supplements are the most common supplements requiring food.

How long should I wait to eat after taking supplements on an empty stomach?

After taking supplements on an empty stomach, allow 30 minutes to an hour before eating. This will allow your body to absorb the nutrients effectively.

Are there any risks associated with taking supplements on an empty stomach?

Supplements are safe to take. However, some people may experience stomach upset. 

What time of day is best for taking supplements on an empty stomach?

The hours before breakfast is usually the best time to take supplements that require an empty stomach.

Can I take multiple supplements together on an empty stomach?

You shouldn't take multiple supplements at the same time to avoid possible interactions. Consider spacing them out throughout the day.

Should I consult a healthcare provider before changing when I take my supplements?

Speaking with a healthcare provider before starting a new dietary regimen is advisable. This ensures you have a safe and tailored regimen to your needs.

Are there specific supplements that should never be taken on an empty stomach?

Yes, supplements like multivitamins, calcium, and fish oil should be taken with food.

How does the form of the supplement (e.g., capsule, powder, liquid) affect its absorption on an empty stomach?

The form of the supplement can influence its absorption. For example, liquid supplements may be absorbed more quickly than capsules or tablets.  At the same time, capsules filled with liquid can be absorbed faster than those filled with solid particles.

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