Supplements and food

I’m looking for some clarity on how to time my medication with meals. Right now, I'm taking these tablets that strictly need to be taken with food—specifically something fatty—to boost absorption. But at the same time, I'm supposed to be avoiding fatty foods overall... 😕

Since I have to take them twice a day (breakfast and lunch), I'm honestly pretty confused about how to manage this.
For breakfast, I usually have them with some yogurt and toast... plus my Omega-3 supplements, since I was told those healthy fats would help with absorption. I’m just not sure if that counts as "fatty" enough.
Lunch is where it gets tricky because I rarely eat anything heavy or greasy. I end up taking more Omega-3s just to compensate, which feels like I might be overdoing it on the fish oil... who knows.
I could really use some advice on what kind of foods actually count as "good fats" that I can pair with my meds without totally blowing my diet.
I've heard flaxseeds might be an option, so maybe I could try adding those to a regular meal alongside my pills?

Any suggestions or tips would be greatly appreciated!

bettie_page said:I was wondering if anyone could shed some light on how to manage taking my pills alongside food. Right now, I'm on a medication that absolutely requires being taken with food—specifically something fatty to boost absorption—yet at the same time, I’m supposed to be avoiding fatty foods overall... 😕

Since I have to take them twice a day (breakfast and lunch), I find myself quite perplexed by the whole situation...
For breakfast, I usually just have some yogurt and toast... along with my Omega-3-6-9 supplements, because I was told those provide good fats to help with the absorption... though I honestly can't tell if that's enough fat to actually make a difference.
Lunch is where the real trouble starts, because I don't typically eat anything heavy or greasy, so I end up taking more Omega-3 again, which might be overkill... who knows...
I could really use some guidance on what kind of foods would be appropriate and provide the right kind of healthy fats to accompany my medication...
I've heard about flaxseeds, so I was thinking maybe I could try incorporating those into a regular meal when I take my pills...

Any suggestions would be greatly appreciated...

You could always pick up some flaxseed oil; a 250 ml bottle usually runs about $10. In your specific case, since you need it for both breakfast and lunch, you might consider just taking a tablespoon of the oil with your doses. To give you an idea of the breakdown, per 100 grams of flaxseed oil, you're looking at 8g of saturated fats, 17g of monounsaturated fats, and 75g of polyunsaturated fats (including 58g of ALA), so we are talking primarily about high-quality, healthy fats here. A single tablespoon provides roughly 10-12g of fat, which should be quite beneficial for your dietary needs.
As for those Omega-3-6-9 supplements, I wouldn't worry too much about overdoing it, assuming they are something like the Nature's Bounty variety, which isn't exactly revolutionary.
Personally, I think the Omega-3-6-9 combo might be somewhat unnecessary; it would probably be more effective to stick to just Omega-3 (the EPA and DHA kind) combined with the flaxseed, especially since most people get plenty of the other fats through their regular diet.
If you're looking for whole foods rich in these healthy fats, I'd suggest things like fish (especially oily fish), walnuts, almonds, or even peanuts (the ones still in the shell)... 😉

Steven Green2 said:You can pick up some flaxseed oil—a 250 ml bottle usually runs about $10. Along with those supplements, try adding a tablespoon of flaxseed oil to your breakfast and lunch. In every 100g of flaxseed oil, you're getting 8g of saturated fats, 17g of monounsaturated, and 75g of polyunsaturated (including 58g of ALA), so it's mostly really healthy fats. Since a single tablespoon packs about 10-12g of fat, it's a great addition to your diet.
You could also go with an Omega 3-6-9 blend, and I wouldn't worry about overdoing it, assuming they're something like those Nature's Bounty ones that aren't even worth much.
Personally, I think the 3-6-9 combo is unnecessary. It’s better to just stick to Omega-3 (EPA + DHA) combined with flaxseed, because you usually get enough of the other fats from your regular meals anyway.
As far as food sources for good fats go, you've got fish (especially oily fish), walnuts, almonds, and peanuts (the ones still in the shell)... 😉

Thanks for the advice...
I'm just wondering if I can take both flaxseed oil and Omega-3 at the same time... honestly, I still have a ton of Omega-3 left and I don't want to let it go to waste. Is taking two Omega-3 capsules a day plus two tablespoons of flaxseed too much? I'm not sure...😕
Also, will the oil make me gain weight? I assume the amount is too small to matter, but I was curious...

bettie_page said:thanks for the advice...
I am just wondering now if I can take flaxseed oil along with my Omega-3... honestly, I still have quite a lot of the Omega-3 left over, so I really don't want to let it go to waste... taking it twice a day along with two flaxseed softgels... I am not entirely sure if that might be overkill...😕
And also, does that oil cause weight gain? I assume the amount is far too small to matter, but I figured I would ask anyway....

Of course you can combine flaxseed oil and Omega-3. You mentioned earlier that you are trying to steer clear of fatty foods, so I imagine you are already being careful there. That said, one simply cannot function without fats, regardless of what health concerns one might be addressing. So, taking two flaxseed softgels alongside your Omega-3 should be perfectly fine.
Personally, I also try to avoid greasy foods, though my focus is primarily on avoiding saturated fats. I typically consume somewhere between 50 and 100 grams of fat daily, mostly the healthy varieties, but a little bit of saturated fat doesn't particularly worry me. In the past, I used to take three flaxseed softgels a day along with six to eight capsules of Omega-3, because I was aiming for at least 2.5 grams of active ingredients (specifically EPA and DHA). You see, those standard Omega-3 capsules you find sitting on pharmacy shelves often only contain about 0.3 grams of active components (180 mg of EPA and 120 mg of DHA), which means you’d need to swallow at least eight capsules just to hit that 2.5-gram mark. However, I eventually realized that wasn't the most prudent approach; those mass-market Omega-3 capsules often carry traces of harmful substances like lead, mercury, or PCBs, and when you start consuming them in such high quantities, the potential harm starts to outweigh the benefits. Consequently, the wisest move is to opt for a pharmaceutical-grade fish oil—something like PBL pure Omega-3, for instance—which provides 0.8 grams of active ingredients per capsule, making just three capsules a day sufficient. Unfortunately, I am not certain if you can pick those up easily at a local drugstore, unless perhaps you find a Twinlab brand, which tends to be rather pricey, though they are quite easy to order online.
In addition to the flaxseed and fish oils, I also make use of olive oil. 😉

Steven Green2 said:Of course you can take flaxseed plus Omega-3. You already mentioned trying to cut back on fatty foods, so I assume you're already on it. But look, nobody can survive without fats, no matter what health issue you're dealing with. So, adding two tablespoons of flaxseed along with some Omega-3 is actually a great move.
I try to avoid greasy foods too, but my main focus is cutting out saturated fats. I usually aim for about 50-100 grams of fat per day, mostly the healthy kind, and a little bit of saturated fat doesn't really worry me. I used to take three tablespoons of flaxseed daily along with 6 to 8 capsules of Omega-3 because I was aiming for at least 2.5 grams of active ingredients (EPA + DHA). Those standard Omega-3 capsules you find at a local CVS contain only about 0.3 grams of active stuff (180 mg EPA and 120 mg DHA), which means you'd have to swallow at least 8 capsules just to hit that 2.5g mark. However, I realized that isn't the smartest way to go about it—those cheap Omega-3 capsules often carry nasty contaminants like lead, mercury, and PCBs. When you're taking that many, the toxins might actually do more harm than the Omega-3 does good. Honestly, the best bet is to use pharmaceutical-grade fish oil, like PBL pure Omega-3, where one capsule packs 0.8 grams of active ingredients. That way, just three capsules a day does the trick. Unfortunately, I'm not sure if you can grab that specific brand at a pharmacy, unless maybe it's a Twinlab brand which tends to be pretty pricey, but you can easily order it online.
Besides flaxseed and fish oil, I also use olive oil. 😉

I use an Omega 3-6-9 from Kala... I think of it like a Volkswagen Golf among supplements... it’s just solid, nothing crazy, but it gets the job done.
Thanks for the advice! I'm heading out tomorrow to hunt for some oil...
By the way, tell me—what does the oil actually taste like? And can I mix it into yogurt or something similar?

bettie_page said:I’m currently using some Omega-3-6-9 from Kala... they're the manufacturer... honestly, if we're talking about supplements, I feel like it's about as middle-of-the-road as driving an old Volkswagen Golf... nothing special, just gets the job done...
thanks so much for the advice; I'm actually heading out tomorrow to hunt down some good quality oil...
and could you tell me, what does it actually taste like? The oil, I mean... and is it possible to mix it into yogurt or something similar?

Personally, I don't find the flavor too bad—I've grown quite accustomed to it over time so I barely notice it anymore—but I know for a fact that many people find the taste absolutely revolting. 🙂 You can certainly stir it into some yogurt or blend it with something else to mask it, definitely. Just whatever you do, please don't try to fry anything in it or subject it to any kind of heat; Omega-3 is incredibly sensitive to temperature. Also, once you pop the seal, make sure you keep it tucked away in the refrigerator. 😉

Steven Green2 said:Personally, I don't mind the taste—I've gotten used to it, so I barely notice it anymore—but I know plenty of people find it pretty gross. 🙂 You can always mix it into some yogurt or blend it with something else to mask it. Just whatever you do, don't fry with it or apply any heat; Omega-3 is super sensitive to temperature. Also, make sure to keep it in the fridge once you open the bottle. 😉

I went out to grab some oil but ended up coming home with flaxseeds instead😕
ground up so I can just toss them into my yogurt... I'm a bit indecisive, so I really hope this works out just as well as the oil did...

Why should I be avoiding fatty foods, and what kind of supplements are we even talking about here? (No worries if you can't say, I get it).

A lot of stuff—like Vitamin E—is fat-soluble, meaning it needs oil to actually get absorbed. But usually, they already pack enough fats right into the pills themselves...
In my opinion—and please, correct me if I'm wrong—you’ll probably get the best absorption out of those kinds of tablets if you wash them down with some whole milk.

As for swallowing straight oil, honestly, your stomach might start making some pretty loud growling noises.😉

Kyle Nelson2 said:Why am I supposed to avoid fatty foods, and what kind of supplements are we even talking about? (No worries if you can't say).

A lot of nutrients—like Vitamin E—are fat-soluble, meaning they actually need fat to be absorbed. Usually, those pills already have some fats mixed in...
But in my experience (correct me if I'm wrong), you'll get the best absorption if you wash them down with some whole milk.

As for taking pure oils, though? Your stomach might start making some pretty loud noises.😉

You're on the right track... it's a vitamin derivative. Unfortunately, these don't have the fats built into them; the label specifically says to take them with a meal and emphasizes that fat helps absorption. So, I was thinking, since I'm going through all this trouble to take them anyway, maybe I could make things a little easier on myself and my doctor...
Do you think a glass of whole milk or maybe some yogurt would be enough? I also have some seeds on hand since I already bought them.😬

Look... if you're dealing with liver issues, you’re supposed to be on a strict liver diet... so, I guess, cutting back on fats isn't really an option there...

If you've got high triglycerides or cholesterol... then... I don't even know...

In theory, you wouldn't need some nasty pig fat packed into a single pill, because if that were actually the case, they probably would have just sold it that way...

Not to mention how adding pig fat would drive the price up by $17

I’m also quite fond of using ground flaxseeds; if you leave them whole, they might just pass right through you exactly as nature intended, so I’d suggest giving them a quick grind first.
My main point was really just about ensuring you have enough healthy fats in your diet overall—it isn't strictly about taking supplements, because let's face it, you can't function properly without fat. As far as those specific pills go, even some saturated fats, like a bit of heavy cream, should be perfectly fine since the amounts are so negligible.
By the way, I personally take a 400 IU Vitamin E supplement (specifically from d-alpha tocopheryl succinate), and I always make sure to mix it with a spoonful of flaxseed oil; it’s become a bit of a messy little ritual for me, especially since I've cut back on quite a few other types of fats lately. 😉

Look, most of these vitamin E pills are made with just a tiny bit of oil tucked inside the capsule..
Besides, you don't need a massive amount of fat to help with absorption... it doesn't require the whole damn thing...
I mean, the actual amount of vitamin E isn't even as big as the pill itself... we're talking tiny amounts when you measure it in grams...
And, well... I guess if you actually needed that much oil to make it work, they'd probably mention it on the label, or else vitamin E would basically be sold as a syrup you drink..

Right now, I'm taking some Vitamin A derivatives... and honestly, they can be pretty rough on the liver, potentially bumping up cholesterol and triglycerides. That’s exactly why I started looking into quality fats.

Anyway, my plan is to take them in the morning with some yogurt—I usually stir in a spoonful of ground flaxseeds—along with some Omega-3, 6, and 9. Then, in the afternoon, I'll take them again with whatever I'm having for lunch (which changes every day), paired with more Omega-3, 6, and 9...
I figure this should work out fine. It’s nothing crazy, just a little boost to help with absorption.
Thanks to both of you for the suggestions! 🙂

Kyle Nelson2 said:More or less, most vitamin supplements are manufactured with a tiny amount of oil tucked inside the capsule itself..
Beyond that, you don't actually need a massive amount of fat to ensure proper absorption... it doesn't require an entire bottle of oil...
Since the actual vitamin content isn't nearly as much as the total weight of the pill... the vitamin itself is present in such small amounts (measured in grams)...
And, well, even if you did need that much oil to make it work, they would have mentioned it on the label, or else the vitamin would be distributed like some kind of syrup you drink..

The labels on these particular ones don't explicitly state whether there's a trace of oil inside the capsule. They might, or they might not, but honestly, it's not my primary concern. Regardless, I don't rely on flaxseed just because of these pills; I take three softgels a day (independent of these specific tablets) because, when you combine them with my Omega-3 (EPA + DHA) and a bit of olive oil, they are practically the only fats in my diet. Of course, I can't quite avoid those small amounts of saturated fats from things like a burger or similar treats, nor do I particularly care to.😉