Taking Vitamins on an Empty Stomach
Before breakfast: a good idea?
A long time ago, when I started using dietary supplements, I usually took my pills in the morning. That moment of intake was the easiest in terms of planning; later in the day, you are more likely to forget. But taking them before breakfast didn't always turn out well; with some regularity, I suffered from stomach upset, waves of nausea, and sometimes even cold sweats. Fortunately, it never lasted long, cleared up quickly, and I felt fine for the rest of the day.
Many people experience similar symptoms. Gaining insight into why these discomforts occur can help determine whether it is better to take your supplements with food.
If you, like millions of others, use vitamins and other supplements for your health, you have probably already experimented with the best way to take them. What to take, when to take them, and how to take them to ensure optimal absorption and minimal side effects.
Questions like "Can you take vitamins on an empty stomach?" or "Should you take vitamins on an empty stomach?" are common, especially if you have ever experienced nausea or other symptoms after taking vitamins on an empty stomach.
Is it wise to take vitamins on an empty stomach?
Technically, yes. But many nutrients in an individual vitamin or multi-vitamin/mineral supplement can be difficult to digest. Under certain conditions, dietary supplements can cause mild stomach complaints as well as nausea, cramps, bloating, or dizziness. Taking vitamins on an empty stomach can cause nausea or other symptoms in some people, especially with certain B vitamins or higher dosages.
These discomforts are the most common symptoms of taking vitamins on an empty stomach and occur because certain nutrients, particularly B vitamins and zinc, can irritate the stomach lining.
The most obvious advice to prevent these discomforts is – unsurprisingly – not to take vitamins on an empty stomach. However, there are also supplements that can be taken without food.
This blog discusses what happens if you take vitamins on an empty stomach, which vitamins you can and cannot take without food, and how to recognize the difference.
What types of vitamins are you taking?
You might still remember from high school biology class that there are different types of vitamins. Not just different names, but also different types based on solubility. There are two types of vitamins: water-soluble and fat-soluble vitamins.
Fat-soluble vitamins – vitamins A, D, E, and K – dissolve in fat and are best absorbed when a small amount of fat is present in your diet. One study showed that participants who took a vitamin D supplement with a meal containing fat had 32% more vitamin D in their blood than participants who ate a fat-free meal with vitamin D.1
Because taking fat-soluble vitamins on an empty stomach can affect absorption by your body, it is recommended to take these with food – something as simple as a slice of bread or a drop of olive oil over your salad – to ensure proper absorption.
Can you take vitamins without food?
It is possible to take some vitamins without food – especially if they are water-soluble. Although these water-soluble vitamins are not as sensitive to poor absorption without food as fat-soluble vitamins, they are better absorbed with a meal, which stimulates the secretion of digestive enzymes.
Water-soluble vitamins include vitamin C and the entire B-complex: thiamine (B1), riboflavin (B2), niacin/niacinamide (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9), and cobalamin (B12). With vitamin C and B vitamins, intake on an empty stomach can still cause temporary nausea, especially with B vitamins.
Many multi-vitamin/mineral supplements contain both water- and fat-soluble vitamins. Therefore, it is generally a good idea to take supplements with a meal that contains at least a little fat. Wash everything down with water to ensure you stay well-hydrated while your body works to digest the nutrients.
Can Taking Vitamins on an Empty Stomach Be Harmful?
It’s not actually harmful, but side effects like nausea and stomach pain can be quite unpleasant. If you are sensitive to these effects, it’s better to avoid taking vitamins on an empty stomach. Additionally, as we’ve seen, many vitamins are better absorbed when taken with food—another reason to avoid taking them on an empty stomach.
Taking Multiple Supplements at Once
Taking multiple supplements at the same time isn’t always ideal either. It can sometimes lead to stomach discomfort. Moreover, many people find it difficult to swallow pills, and a handful of tablets and capsules can be quite a challenge. Spreading them out over the day is a better approach.
What About Minerals and an Empty Stomach?
So far, we’ve focused on vitamins, but what about minerals?
Iron is a mineral that many people, especially women, take in supplement form. While iron can be absorbed on an empty stomach, many experience gastrointestinal discomfort when taking iron supplements without food. Zinc is another mineral that often causes stomach upset when taken on an empty stomach.
Regarding the absorption of minerals, this depends on how "soluble" the mineral is. The acidity of the stomach environment plays a role here: the more acidic the environment, the better the mineral dissolves and is absorbed. Eating increases the acidity in your stomach.
Additionally, the form of the minerals you use is important. The key term for mineral supplements is "chelation." Chelated minerals are bound to an amino acid. For example, magnesium bound to glycine forms magnesium bisglycinate: 1 molecule of magnesium is bound to 2 (bis) molecules of glycine. This chelation process makes the mineral more absorbable and reduces side effects.
Conclusion
So, should you take vitamins or minerals on an empty stomach?
In general, taking supplements with food is a better choice—either with or after a full meal or with a small snack.
It somewhat depends on the types of vitamins and minerals you are taking. Are they water-soluble or fat-soluble? Chelated or not? However, for most vitamins and minerals, it’s true that they are better absorbed during a meal, and this also helps prevent nausea or other discomfort.
Taking vitamins on an empty stomach isn’t actually harmful, but side effects like nausea and stomach pain can be quite unpleasant. If you are sensitive to these effects, it’s better to avoid doing so.
If you’re unsure about the best approach, consult with an expert to determine how to best supplement your diet to ensure proper absorption and avoid uncomfortable symptoms from taking vitamins on an empty stomach.
This blog article is a translation and adaptation of a Take 5 Daily article on Thorne.com
Thorne Author: Austin Ruff, MA
Dutch Editor: Peter Smeets
Published on: February 18, 2026
Sources
1. Dawson-Hughes B, Harris SS, Lichtenstein AH, et al. Dietary fat increases vitamin D-3 absorption. J Acad Nutr Diet 2015;115(2):225-230. doi: 10.1016/j.jand.2014.09.014.