If you have a hard time eating first thing in the morning, try taking your vitamins at night, with dinner. The amount of compounds in most multivitamins makes it difficult to determine the best way to use these supplements. Multivitamin labels often recommend taking them with food, which increases the body's ability to absorb many of the vitamins. This also reduces the risk of experiencing nausea and stomach discomfort.
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You may want to take vitamins and supplements at certain times of the day depending on their effects, says Dr. Dimitar Marinov, adjunct professor at the Medical University of Varna (Bulgaria). These acids help break down some of the compounds that contain vitamins and minerals, thus isolating nutrients and making them easier for the body to use. If you browse the web and read news, magazine articles, or blog posts regularly, you've likely found a lot of different opinions about vitamins and supplements.
Taking these vitamins with food ensures the optimal release of bile and pancreatic enzymes in the stomach that are necessary for the absorption of fat-soluble vitamins, Marinov says. Likewise, vitamins A and E are more available to your body if you take them on an empty stomach. Your friend may have no problem taking a multivitamin on an empty stomach and you may feel discomfort. The best time to take prenatal vitamins may vary depending on your individual health factors, so talk to your doctor.
Take water-soluble vitamins, such as vitamin C and folate, on an empty stomach, and fat-soluble vitamins, such as vitamins A, E, D and K, with foods that contain fat to ensure proper absorption. Some vitamins, such as B and C, are best taken on an empty stomach, while others, such as vitamins A and K, should be taken with foods that contain fat for proper absorption. You should take fat-soluble vitamins with meals or snacks that contain fat, such as avocado, egg yolks, or olive oil, so that they are properly absorbed. For some people, it makes more sense to take these vitamins with a meal, such as lunch or dinner, but it's not necessarily necessary, Stephenson says.
Similarly, eating a meal with healthy fats, such as lean meats, can increase vitamin C absorption by nearly 70 percent. For example, when you take your daily vitamin D supplement, it will be better absorbed if you eat it with a healthy fat like avocado. While the body can better process and utilize most of the nutrients in multivitamins when taken with food, this is not the case with all vitamins and minerals.