When Should You Take Supplements? (Stop Wasting Your Money)
If you’re investing in high-quality supplements, the last thing you want to do is waste them.
At APEX PWR, we regularly recommend supplements to adults to help them fill in the gaps with their nutrition, from vitamin D and magnesium to protein and creatine. But here’s the reality:
Timing matters.
Taking the right supplement at the wrong time can reduce absorption, cause stomach discomfort, and limit the results you’re trying to achieve.
Recently, Thorne published an excellent article on this topic, “Taking Vitamins on an Empty Stomach”, which you can read here:
👉 https://www.thorne.com/take-5-daily/article/taking-supplements-on-an-empty-stomach
Let’s break it down further and explain what it means for you.
Why Some Supplements Make You Feel Sick
If you’ve ever taken a multivitamin first thing in the morning and felt nauseous, you’re not alone.
As Thorne explains, certain vitamins, especially B vitamins and zinc, can irritate the stomach lining when taken without food. Symptoms may include:
- Nausea
- Cramping
- Light-headedness
- Cold sweats
- Bloating
This isn’t because the supplement is “bad.” It’s usually because:
- Your stomach acid is concentrated without food.
- Certain nutrients are irritating when not buffered by food.
- You took too many capsules at once.
At APEX PWR, we commonly see this with higher-quality multivitamins, especially performance-focused formulas.
Fat-Soluble vs. Water-Soluble Vitamins (This Is Critical)
This is where many people unknowingly waste their supplements.
There are two types of vitamins:
1️⃣ Fat-Soluble Vitamins
- Vitamin A
- Vitamin D
- Vitamin E
- Vitamin K
These dissolve in fat and they require dietary fat for optimal absorption.
A 2015 study in the Journal of the Academy of Nutrition and Dietetics found that participants who took vitamin D with a fat-containing meal had 32% greater absorption compared to those who took it with a fat-free meal.
Translation?
If you’re taking vitamin D with black coffee on an empty stomach… you’re likely under-absorbing it.
Best practice:
Take fat-soluble vitamins with a meal that includes healthy fats (eggs, avocado, olive oil, nuts, etc.).
If you’re using Thorne vitamin D or a multivitamin, take it with breakfast or lunch that includes fat.
👉 Get 25% off Thorne supplements here:
https://apexpwr.com/thorne/
2️⃣ Water-Soluble Vitamins
- Vitamin C
- B1, B2, B3, B5, B6
- Biotin
- Folate
- B12
These dissolve in water and don’t require fat for absorption.
However…
They are still better tolerated with food because meals stimulate digestive enzymes and reduce irritation.
B vitamins in particular are notorious for causing nausea when taken alone.
What About Minerals? (Iron, Zinc, Magnesium)
Minerals are trickier.
Absorption depends on:
- Stomach acidity
- The form of the mineral
- Whether it’s chelated
What Does “Chelated” Mean?
Chelated minerals are bound to amino acids, making them:
- More absorbable
- Easier on the stomach
- Less likely to cause GI distress
This is one reason we recommend high-quality brands like Thorne. They use chelated forms in many of their products.
👉 Explore Thorne’s professional-grade formulas here (25% off):
https://apexpwr.com/thorne/
Iron & Zinc Warning
Iron and zinc are two of the most common offenders when taken on an empty stomach.
Research shows iron is technically better absorbed without food, but GI upset causes many people to stop taking it altogether.
If iron makes you feel sick:
- Take it with a small meal
- Avoid taking it with calcium (they compete for absorption)
Zinc frequently causes nausea when taken alone. Always take it with food.
Why Taking Everything at Once Is a Bad Idea
Another common mistake?
Taking your entire supplement stack at one time.
Just because the serving says “3 capsules” doesn’t mean they must be taken simultaneously.
If you’re taking:
- Multivitamin
- Fish oil
- Magnesium
- Vitamin D
- Creatine
… consider splitting them:
- Breakfast: Multivitamin + D
- Lunch: Fish oil
- Evening: Magnesium
Your stomach (and absorption) will thank you.
The APEX PWR Recommendation
Here’s our general guideline for most people:
✔️ Take fat-soluble vitamins with meals that contain fat
✔️ Take minerals with food (especially zinc and iron)
✔️ Split large doses into two servings
✔️ Stay hydrated
✔️ Follow product-specific instructions
When in doubt, take supplements with food. It’s the safest default.
Don’t Undermine Your Investment
Supplements aren’t magic! When used properly, they can support:
- Hormone health
- Recovery
- Immune function
- Bone density
- Muscle performance
- Energy production
But improper timing can reduce effectiveness.
At APEX PWR, we only recommend brands we trust, which is why we’ve partnered with Thorne.
If you’re going to invest in supplements, invest in quality and take them correctly.
👉 Start here and receive 25% off Thorne supplements:
https://apexpwr.com/thorne/
Final Takeaway
Can you take vitamins on an empty stomach?
Technically yes.
Should you?
Usually no.
For better absorption, fewer side effects, and better long-term results, take most supplements with food unless directed otherwise.
And if you want professional-grade supplements at a discount:
👉 Shop Thorne here (25% off for APEX PWR community members):
https://apexpwr.com/thorne/
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Most people are still paying retail prices for Thorne—but not you. Through APEX’s partnership, you’ll get a lifetime 25% discount on every Thorne product. No coupon codes. No gimmicks. Just permanent savings on the highest-quality supplements trusted by athletes, doctors, and health-minded adults.
Want us to save your discount forever? Enter your email below and we’ll send you:
Your private discount link
A quick-start guide to our favorite Thorne supplements
Bonus health & performance tips from the APEX team