Why can a multivitamin upset your stomach?

Some weight-loss medications slow down how quickly your stomach empties. That helps you feel full for longer, but it can also make your stomach more sensitive, and nausea is one of the most common side effects. On top of that, minerals such as iron and zinc can be harsh on an empty stomach.

1. Take it with your biggest meal of the day

This is the most important tip. Take your multivitamin with your biggest meal, ideally one with some fat, such as olive oil, eggs, oily fish or meat. Vitamins A, D, E and K are fat-soluble, so your body absorbs them better with fat. A fuller stomach also acts as a buffer, and many people find they feel more comfortable that way. Never take it on an empty stomach, and avoid taking it with a very high-fibre meal, as fibre can get in the way of absorption.

2. Try the 'sandwich' method

Eat about half of your meal, take your multivitamin, then finish the rest. That way, it's cushioned by food on both sides.

3. Morning or night?

Many people on weight-loss medication feel most nauseous in the morning. There's no rule saying you have to take your multivitamin at breakfast. Take Support-1 with your evening meal instead, even on low-appetite days, or just before bed with a small snack if you feel too sick. That way, you're likely to sleep through any mild queasiness.

Is your weight-loss medication a tablet you take in the morning? Then leave at least 2 hours between it and your multivitamin or any other medicines, and always follow the instructions that come with your medication. Taking your multivitamin in the evening makes this easy.

4. Can you take iron and calcium together?

Calcium and iron don't mix well: calcium reduces how well your body absorbs iron. So don't take your multivitamin at the same time as a calcium supplement, or with calcium-rich foods and drinks such as milk, yoghurt and cheese. Taking calcium too? Have it at a different meal from your multivitamin.

5. Keep coffee and tea for later

Coffee and tea contain tannins, which reduce how well your body absorbs some minerals, especially iron. Leave about an hour between them and your multivitamin.

6. Sip water and stay upright

Take your multivitamin with a glass of water, sipped rather than gulped, and avoid lying down straight after eating.

7. Open the capsule

Find the capsule hard to swallow? Open it and sprinkle the contents over a small portion of your meal. Avoid dairy and very hot food, and finish it all so you get the full amount. The taste can be quite strong, so if this doesn't work for you, try the soft chew instead.

8. Try the soft chew

If the capsule still doesn't agree with you, try a different format. Support-1 also comes as a soft chew that's gentle on the stomach. It comes with Ferro-1, a separate iron and copper tablet, which you can take at a different meal.

Whichever tips work best for you, make your multivitamin part of your routine: take it with the same meal every day and keep it where you eat, not tucked away in a cupboard. Missed a day? Just carry on, and don't take 2 at once.