Although it is always best to try to get your nutrients through real food, taking supplements can be a simple way to support your health. 

Did you know that when and how you take them can affect their effectiveness? Some supplements are better absorbed when taken with food, as this enhances their bioavailability or prevents potential stomach discomfort. Below, we explore common supplements that should always be taken with a meal.

Fat-Soluble Vitamins

Fat-soluble vitamins (A, D, E, and K) require dietary fat for proper absorption. Taking these with a meal containing healthy fats ensures your body gets the full benefit.

Why take with food? These vitamins dissolve in fat and are absorbed along with dietary lipids.

What foods to pair with? Avocado, nuts, seeds, olive oil, or a serving of fatty fish.

Examples

  – Vitamin D (for bone and immune health)

  – Vitamin E (for skin and antioxidant support)

Tip: If you’re on a low-fat diet, consider adding a small amount of healthy fat to your meal when taking these supplements.

Iron

Iron supplements are essential for addressing deficiencies, but they can irritate the stomach if taken on an empty stomach.

Why take with food? It reduces the risk of nausea and gastrointestinal discomfort.

What foods to avoid? Calcium-rich foods, coffee, and tea, as they can interfere with absorption.

What foods to pair with? Vitamin C-rich foods (e.g., oranges, bell peppers) to enhance absorption.

Magnesium

Magnesium is a key mineral for muscle relaxation, nerve function, and energy production, but it can cause stomach upset if taken alone.

Why take with food? Food helps buffer the potential laxative effects and aids in absorption.

What foods to pair with? Meals containing whole grains, leafy greens, or lean proteins.

Tip: For those taking magnesium as a sleep aid, pair it with a small snack before bed.

Calcium

Calcium supports bone health but can be tricky to absorb efficiently.

Why take with food? The stomach’s natural acid production during meals enhances calcium absorption.

What foods to pair with? Meals with moderate protein 

What foods to avoid? Competing calcium-blockers like caffeine or iron supplements.

Quick Fact: Calcium citrate is less dependent on stomach acid and can be taken without food, while calcium carbonate is best taken with meals.

Multivitamins

Multivitamins combine essential nutrients like vitamins, minerals, and antioxidants, many of which need food for optimal absorption.

Why take with food? Food enhances the absorption of fat-soluble vitamins and reduces nausea caused by certain minerals, like zinc or iron.

What foods to pair with? A balanced meal containing healthy fats, protein, and complex carbohydrates.

Splitting your multivitamin dose into two smaller portions (e.g., morning and evening meals) can improve absorption.

Coenzyme Q10 (CoQ10)

This powerful antioxidant supports heart health and energy production but is fat-soluble.

Why take with food? Food, especially those containing fats, improves CoQ10 absorption.

What foods to pair with? Avocado, fatty fish, or a small handful of nuts.

Did You Know? Ubiquinol, a form of CoQ10, is more bioavailable and effective when taken with food.

Probiotics

Probiotics are live bacteria that support gut health. While some can be taken on an empty stomach, others benefit from being taken with food.

Why take with food? Food buffers stomach acid, helping the probiotics survive to reach the gut.

What foods to pair with? Meals or snacks containing prebiotic fibers, such as bananas, oats, or onions, to support probiotic activity.

Tip: Check the label for specific instructions, as some probiotic strains thrive when taken without food.

Fish Oil (Omega-3 Fatty Acids)

Fish oil supplements are rich in omega-3 fatty acids (EPA and DHA) but can cause fishy aftertaste or upset stomach when taken alone.

Why take with food? Fat in the meal enhances absorption and reduces side effects.

What foods to pair with? Meals with healthy fats like olive oil, nuts, or avocado.

Tip: Taking fish oil with dinner may also help reduce any lingering aftertaste.

Taking these supplements with food can maximize their effectiveness, improve absorption, and minimize side effects. Always consult your healthcare provider for personalized guidance.