health knowledge
Timing of Vitamin/Mineral Supplements
Dr. Victor A. Vesuna
Among the most common question in taking vitamin supplements is the timing, questions such as should this vitamin be taken with food? With water or on an empty stomach?
The human body has the capacity to absorb vitamin supplements depending on its needs, in general however vitamins are best taken with food and water, but there are some which can cause gastric irritation on an empty stomach and there are those whose absorption are enhanced by food intake.
A rough guideline of the most common vitamin and mineral supplement intake are as follows:
Multivitamin/mineral supplements are best taken at meal time, food and water will facilitate its assimilation.
Vitamin C is best taken with food and water although it can be absorbed even on an empty stomach, taken with food and water the tablet will be fully dissolved.
A fatty meal will enhance Vitamin E absorption and this holds true for most fat soluble vitamins, it is advised that Vitamin E and Iron should be taken separately because Iron can destroy Vitamin E.
Calcium is best taken with dairy foods, but avoid taking it with dietary fiber and iron because these two will decrease its absorption.
Iron is best taken with Citrus drinks because the Vitamin C in Citrus will facilitate its absorption, on the other hand coffee, tea and wine contains substances which reduce iron absorption.
Zinc is best taken with proteins because they reduce the nausea and stomach upset associated with Zinc intake, whereas dairy, tea and coffee will reduce its absorption.