Empty Stomach, Full of Regret: Why You Should Avoid Taking Vitamins on An Empty Stomach

Supplements are an excellent way to ensure that your body gets the nutrients it needs to function optimally. However, many people are not given proper instruction for when they should take certain supplements. In fact, I have many clients come to me with stomach complaints and it often can be a super simple solution for what's causing the distress: supplements on an empty stomach. There are many supplement that can cause adverse effects when taken on an empty stomach. In this blog post, I’ll share the top supplements and vitamins I always recommend my clients avoid taking on an empty stomach.

AVOID TAKING THESE VITAMINS ON AN EMPTY STOMACH

IRON

Iron is a mineral that plays a crucial role in the production of red blood cells. Iron supplements are often prescribed to individuals who have an iron deficiency or anemia. However, taking iron on an empty stomach can cause gastrointestinal irritation, nausea, and constipation. It can actually be really rough. To avoid these side effects, it is recommended to take iron supplements with food or a snack and never by itself.

VITAMIN C

Vitamin C is an essential vitamin that supports the immune system, skin health, and collagen production. However, taking high doses of vitamin C on an empty stomach can cause stomach cramps, diarrhea, and nausea. To avoid these side effects, it is recommended to take vitamin C with food or after a meal.

ZINC

Zinc is a mineral that plays a crucial role in the immune system, wound healing, and DNA synthesis. However, taking zinc on an empty stomach can cause nausea, vomiting, and diarrhea. To avoid these side effects, it is recommended to take zinc supplements with food.

CALCIUM

Calcium is a mineral that supports bone health, muscle function, and nerve transmission. However, taking calcium supplements on an empty stomach can reduce absorption and increase the risk of gastrointestinal side effects such as constipation and bloating. To avoid these side effects, it is recommended to take calcium supplements with food.

FAT-SOLUBLE VITAMINS

Fat-soluble vitamins, such as vitamins A, D, E, and K, are essential for overall health and wellness. However, taking these vitamins on an empty stomach can reduce absorption and completely negate positive affects. To ensure optimal absorption, it is recommended to take fat-soluble vitamins with a meal that contains fat.

CHANGE EVERYTHING WHEN YOU AVOID THESE VITAMINS ON AN EMPTY STOMACH

Being mindful of timing of these top vitamins and minerals to not take on an empty stomach will totally change your experience with supplements and the benefits your body can glean from them.

This is another reason I believe it is essential to speak with a healthcare provider or registered dietitian that is well informed (Psst, general GPs are not well informed and in fact know only the bare minimum) about supplementation before starting any new supplement regimen - so you avoid regret, wasted money, or unnecessary discomfort. This is an important conversation because some supplements don’t do anything for your body unless you take them on an empty stomach! But that’s another blog ; ) and another reason you should work with a professional.