By Dr.Kristie Leong
The Problem with Taking Vitamins on an Empty Stomach
Taking vitamins on an empty stomach causes some people to experience nausea and indigestion. This is especially true if you take too many at one time. Iron and the B-complex vitamins are most likely to cause nausea if you take them on an empty stomach – although any vitamin or supplement can do it. This is why many sources tell you to take most vitamins with food - with a few exceptions.
Don’t Take These Vitamins with Food
If you’re taking iron for iron deficiency anemia, it’s best to swallow it on an empty stomach, because foods that are high in fiber, oxalates, or tannins (in tea) can reduce absorption of iron. Others such as zinc, magnesium, and calcium also reduce the amount of iron the body absorbs. On the other hand, taking it with orange juice is a good idea, since vitamin C increases iron absorption.
Unfortunately, iron is one of the most likely of the vitamins and minerals to cause nausea. To reduce nausea, take it in divided doses several times a day, rather than a single dose. If you still have stomach upset, take it with small amount of a food that’s low in fiber – but don’t take iron supplements unless your doctor recommends it. Not everyone needs additional iron, and too much iron can cause health problems.
Other supplements you should take on an empty stomach are probiotics and digestive enzymes. It’s best to take B-complex vitamins on an empty stomach, but if they cause nausea, take them with a small amount of food.
Take These Vitamins with a Food That Contains Fat
If you supplement with fat-soluble vitamins including vitamins A, D, E, or K, take them with a meal that contains a little fat. These vitamins require fat for absorption. If you take them on an empty stomach or with a meal that’s free of fat, you may not get the full benefits.
Taking Vitamins on an Empty Stomach: The Bottom Line
It’s best to take most vitamins with food, since they can cause nausea when you take them on an empty stomach, but take iron, probiotics, digestive enzymes, and B-complex vitamins on an empty stomach whenever possible.
References:
Merck Manual. Eighteenth Edition. 2006.
The copyright of the health article, "Is It Smart to Take Vitamins on an Empty Stomach?," in "Interesting Health Articles" is owned by Dr.Kristie Leong M.D. Permission to republish this article in print or online must be granted by the author in writing.
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1 comments:
Helpfull info, that should be more talked about, so people could get the best benefits out of the vitamins they take.
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