Vitamin D is a fat soluble vitamin, the same as A, E and K which is best absorbed when taken with meals that contain fat. But by that, one shouldn’t consume unhealthy fat but good fats like fatty fish, nut butter, avocados, and olives. Studies found that taking vitamin D with dinner (the heaviest meal of the day) increased blood levels by 50%. However, if you eat late, then don’t take vitamin D as it interferes with melatonin and can adversely impact your sleep. Alternately, did you know spending 10-15 minutes in the sun between 11 am to 1pm will also give you a good dose of vitamin D.
Vitamins B complex are also water-soluble vitamins that can be absorbed to a certain extent unlike fat soluble vitamins that are stored until needed. Doses should be split for improved effect. B vitamins increase energy so they should be taken in the morning because at night, they can make you restless and cause insomnia. B complex is best absorbed on empty stomach but avoid this if you have a sensitive tummy and take them with food. You can split the b vitamins dosage before breakfast and before lunch. Do not take B vitamins with too high concentration and speak to your doctor before doing so.
Vitamin C is a water soluble vitamin that doesn’t need dietary fat for effectiveness. Splitting its dosage increases absorption and elevates blood levels the whole day. This will prevent gastrointestinal distress that some may face when consuming vitamin C in larger doses. Vitamin c increases the absorption of iron and calcium but reduces absorption of B12 so this should be taken into account if you are requiring B12. The good thing about vitamin C is that there are several foods and fruits rich in the vitamin like dark green leafy vegetables, citric fruits and fruits like papaya, mango and pineapple.
Fish oil has been known to cause gastric problems like indigestions and nausea. This is why they should always be taken with food. Fish oil should never be taken before exercise or at night since it might cause gastric discomfort and reflux. They should be taken preferably with breakfast or lunch and ion divided doses. Those with stomach sensitivity can try emulsified versions of the supplement. Do not take fish oil with blood thinning herbs or medications.
Probiotics are best taken when digestion enzymes, bile salts and stomach acids are at low levels because the stomach acid can destroy probiotics. Thus you should take probiotics on an empty stomach. Probiotics can survive when consumed 30 minutes before meals that contain some type of fat. This will buffer the stomach and help the probiotics reach the intestines. Some studies have found that food also buffers stomach acid, so you can also take probiotics with a meal to protect them. Since the debate is still on, take some with meals and some without but never take them after food.