4 supplements dietitians say may work better when taken with food

How you take them can make a difference.

Key Points

• Taking certain supplements with food may improve absorption and reduce digestive discomfort.
• Fat-soluble vitamins, probiotics, calcium and omega-3s may benefit from being paired with food.
• Always follow supplement instructions and guidance from a health care professional.

When it comes to supplements, what you take is only part of the equation. In many cases, how you take them may matter just as much. 

While some supplements may be best taken on an empty stomach, others are better paired with food to improve absorption, enhance their effectiveness and even minimize digestive discomfort. 

Dietitians say these four supplements may be best taken with food.

1. Fat-Soluble Vitamins

If you’re taking vitamins A, D, E or K, they should be paired with a fat source since they’re fat-soluble. This means they’re absorbed better when taken with a meal that contains some healthy fats such as avocado, olive oil, nuts, fatty fish like salmon, eggs or full-fat dairy., “Dietary fat stimulates the release of bile acids, which help form micelles that enhance the absorption of fat-soluble vitamins,” says Tracee Yablon Brenner RDN, CDN, CLT, HHC. 

This doesn’t mean eating a high-fat meal. Instead, ensuring that your meal contains moderate amounts of healthy fats is generally enough to support absorption, says Amanda Roll, M.S., RD, CDN. This could look like a tablespoon of olive oil, a handful of nuts or a few slices of avocado. Since these vitamins can be stored in the body, it’s recommended to speak with a health care provider to make sure you’re taking a dose that’s appropriate for your individual needs.

2. Probiotics

Since stomach acid can affect bacterial survival, certain probiotics may benefit from being consumed alongside food. Renee Korczak, Ph.D, RDN, CSSD, LD, explains that food acts as a buffer, which may improve the survival of certain probiotic strains as they travel through the digestive tract.

To further support their survival, Valentina Frank, RD, CSSD,  recommends pairing your probiotic with “a balanced meal that contains protein, fiber and some healthy fats.” Since timing recommendations can vary depending on strain and formulation, Korczak recommends following the manufacturer’s directions for your specific probiotic.

3. Calcium Carbonate

Whether you’re taking calcium to support bone health or help fill a gap in your diet, the type of calcium you choose can affect how it’s absorbed. Calcium carbonate—which is commonly found in calcium supplements—is best absorbed with food because it relies on stomach acid to help your body break it down. “Some forms of calcium, particularly calcium carbonate, work best when taken with food. Calcium carbonate depends on stomach acid for proper bioavailability and eating stimulates acid production,” says Avery Zenker, RD, MAN. 

Because the body absorbs calcium less efficiently in larger doses, splitting higher amounts throughout the day may also be beneficial. Zenker recommends sticking to doses of 500 milligrams or less at a time and ensuring adequate vitamin D intake, which plays an important role in calcium absorption and bone health. It’s also a good idea to take calcium separately from iron supplements since the two minerals can compete for absorption.

If you’re unsure which type of calcium you’re taking, check the label. Unlike calcium carbonate, calcium citrate is absorbed well with or without food, making it a better option for those with lower stomach acid or those taking acid-reducing medications.

4. Omega-3 Fatty Acids

Omega-3 fatty acid supplements, particularly those from fish oil, are among the most popular supplements for supporting heart, brain and eye health—but don’t overlook how you take them. 

Most omega-3 supplements contain fatty acids known as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are best taken with a meal that contains some healthy fats to support absorption. “In one classic study, EPA and DHA absorption from fish oil ethyl esters increased about threefold when taken with a high-fat meal compared with a low-fat meal, while a more recent review notes that meal fat and supplement form can influence omega-3 bioavailability,” says Johannah Katz, RD.,

Taking omega-3s with food may have another benefit too. “An added bonus is that you may tolerate them better and avoid unpleasant side effects like fishy aftertaste, heartburn, nausea or diarrhea,” adds Crystal Orozco RDN, CDCES, CPT.

Our Expert Take

Getting the most out of your supplements isn’t just about remembering to take them—how you take them matters, too. For fat-soluble vitamins, probiotics, calcium carbonate and omega-3s, pairing them with food can increase absorption, improve effectiveness and, in some cases, reduce digestive side effects. 

While every supplement has its own recommendations, checking the label and following guidance from your health care provider or a registered dietitian can help ensure you’re getting the most from your daily routine.

Read the original article on EatingWell