Can I Take Supplements on an Empty Stomach?
Quick Answer
Depends on the supplement. Fat-soluble vitamins (A, D, E, K) and fish oil need food for absorption. Iron absorbs better empty but causes nausea. Most water-soluble vitamins are fine either way. Probiotics often better on empty stomach.
Key Points
- Fat-soluble vitamins NEED food with fat
- Iron absorbs better empty but causes nausea
- Water-soluble vitamins don't care
- Fish oil with food = fewer burps, better absorption
- Probiotics: conflicting advice, either works
Detailed Answer
NEED FOOD (Fat-soluble):
• Vitamin D: Absorption increases 50%+ with fat • Vitamin E: Fat required for absorption • Vitamin A: Fat-soluble, needs dietary fat • Vitamin K: Better with fat-containing meal • Fish oil/Omega-3: Much better absorbed with food, fewer burps • CoQ10: Dramatically better with fat (3x+ improvement)
BETTER EMPTY (But may cause nausea):
• Iron: Absorbs 2x better on empty stomach. But many people can't tolerate. Take with food if needed. • Amino acids: Compete with food proteins for absorption
BETTER EMPTY (No issues):
• Probiotics: Some experts recommend before meals when stomach acid is lower • Apple cider vinegar: If you insist on taking it, before meals
DOESN'T MATTER:
• B vitamins: Water-soluble, fine either way • Vitamin C: Water-soluble, fine either way • Magnesium: Fine either way (food reduces GI upset) • Creatine: Timing and food don't matter much • Most herbs: Unless specifically noted
Evidence Quality
Multiple high-quality studies support this
Key Sources:
- studyFat-Soluble Vitamin Absorption and Meal Composition
- studyIron Absorption: Fasting vs Fed State
Related Questions
They dissolve in fat, not water. Without dietary fat, they pass through your GI tract without absorbing properly. Even a small amount of fat (a few nuts, eggs) helps.
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