Q:
I'm confused about how and when to take supplements. Does it matter
if you take them on an empty stomach or with food, and what about the
time of day?
A: How you take your supplements definitely has a
bearing on their effectiveness. For instance, free-form amino acids
should be taken on an empty stomach because after they're digested
in the stomach, they can be directly absorbed into the bloodstream
and bypass the intestines. If you combine them with a meal, the food
contents of your stomach plus the amino acid supplements must pass
through a normal route of digestion and assimilation, thereby slowing
down absorption of the amino acids and increasing the chances that
more will be excreted as waste material. Other supplements, however, must be
taken with food for a variety of reasons. Most herbs
are recognized by the body as food, so they can be taken with water
only, but they can also be combined with food, whichever you prefer.
Our recommendation is to follow the label directions for each supplement.
If the directions state to take with water (e.g., grapeseed extract,
lutein), you can take the supplement with only water on an empty stomach
or with food, whichever you prefer. If they state to take the supplement
with water on an empty stomach as in the case of free-form amino acids
(lysine, taurine, etc.), strictly follow the guidelines and do not
take them with food. Consume them at least 15 minutes before a meal,
or at least two hours after eating. If it states to take them with
food, again, stick with the recommendation and take them with one of
your meals.
Sometimes directions for one brand of a supplement will conflict with
those of another brand. For example, the directions for one glucosamine
supplement may say to take with water, yet another will say to take
with water and food. Most likely when a discrepancy of this
sort occurs, it is because the supplement is known to cause stomach
upset when taken with water only. While it will be effectively absorbed
on either an empty stomach or with food, some manufacturers recommend
taking it with food to avoid any chances of an unpleasant side-effect. |
