As explained in our Reviews of each, vitamins A
are fat-soluble and are better-absorbed when taken with a meal that contains fat. The same is true of CoQ10
(from turmeric), CBD
, and even fish oil
. If you must take these without a meal, there are special formulations of CoQ10
that can improve their absorption by making them more water-soluble.
The key compound in Boswellia serrata
extracts (sold as a single-ingredient supplement or in combination with ingredients such as glucosamine and chondroitin in supplements for joint health
) is also fat-soluble and absorption may be enhanced by taking with fatty foods.
Certain other supplements are best taken with food because it can help to reduce potential side effects. For example, taking magnesium
with food can reduce the occurrence of diarrhea and taking vitamin C
with food can reduce the chance of stomach upset, although food is not needed for their absorption. (There are vitamin C formulations
and iron formulations
that may be less likely to cause stomach upset).
Although protein supplements
do not have to be taken with food, consuming protein drinks with a meal (rather than between meals) after resistance exercise may help to increase muscle and reduce fat
Preliminary evidence suggests that taking green tea extract
with a meal may reduce the chance of potential liver toxicity.
To find out whether a specific supplement is best taken with food, see the What to Consider When Using section in each product review >>