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Sorting Out Supplements: Tablets vs. Capsules vs. Liquids vs. Powders vs. Chewables

October 23rd, 2008

Supplements come in several formats, each with its advantages and drawbacks.

Why should you choose a tablet over a capsule? Are there any real advantages to using liquid supplements?

Tablets, capsules, softgels, liquids, chewables and powders; supplements come in all forms and that’s a good thing since it gives consumers a wide range of choices. But confusion persists about which forms are best with respect to absorption, materials, results and other factors.  Here’s the AllStarHealth guide to the benefits and drawbacks of each format.

Once upon a time, vitamins came in tablets or capsules and that was it. Then came improved tablets and capsules, then chewables, caplets, softgels, powders, and lozenges. With the consistent growth and expansion of the supplement industry, products are now available in almost too-wide a variety of physical forms.  Each of these has legitimate pros and cons, but it’s also clear to us that there’s a lot of confusion about what those pros and cons are among our customers.  Sometimes the physical format makes a difference in terms of results, more often it does not.

To help sort out the differences and help you find the products that suit you and your budget the best, we’ll describe the strengths and weaknesses of the different formats.

But first, we need to talk about absorption since that’s a key concern of supplement buyers with respect to the different formats. Many customers are concerned that products don’t break down or absorb quickly enough or completely enough.  We’ve heard 1000′s of variations of the same urban legends regarding tablets that pass out of the body unabsorbed (i.e. discovered by nursing home caretakers) or “vitamins that simply make expensive urine”.

While it may be true that tablets can pass through a person’s digestive system without breaking down, when this occurs it almost always reflects problem with something other that the pill itself.

It can happen, for example, when those with an already-weak or poorly-functioning digestive system (such the elderly or convalescents) take cheap drugstore or supermarket vitamins with an insufficient amount of solid food. High-quality name brand supplement makers actually invest considerable R&D resources to ensure their products are shelf-stable but break down completely and quickly, which is not an easy task from a formulation point-of-view.  Money must be spent and tablet space devoted to non-nutritive ingredients that only assist in tablet disintegration and absorption. For example, high quality multivitamins tablets usually contain tiny cellulose beadlets that expand when they absorb water, helping to break down the tablet within the stomach.  This is an absorption-enhancing feature name brand multis have but cheap supermarket multis lack.

Another way this can happen is when a person suffers a digestive illness or bout with food contamination. Both can greatly decrease transit time through the digestive tract, resulting in diarrhea or loose stools and sometimes, undissolved pills and tablets.

But outside of these scenarios, there’s really no basis to assert that a quality name-brand supplement tablet can not or will not break down and be completely absorbed when taken as directed.The technology of capsule and tablet manufacture has grown and evolved with the product-side of industry; considerably more goes into making a good multivitamin capsule or tablet than simply compressing ingredients in a machine. For example, name-brand and all reputable contract manufacturers test and re-test their products for acceptable dissolution times and thoroughness under stomach-like conditions.

Then there’s the old wives’ tale about the worthlessness of vitamins because “they just make expensive urine” or “you just pee them out” or other variations on the theme.

It’s not hard to see where this one came from. Anytime you take a multivitamin or a B complex, you’re going to get some vitamin B2 (riboflavin). B2 markedly changes the color or urine, usually making it much yellower.   Thus when someone visit the bathroom an hour or so after taking their supplement, it’s easy to see why they might conclude that their vitamins have been wasted and have not been absorbed.

But neither is the case.  Vitamins from supplements are absorbed the same way as vitamins from food; they have the same fate. No vitamin, whether from food or supplements, can go directly from the stomach to the bladder. The only way vitamins can change the appearance of urine is if they have been filtered from the bloodstream by the kidneys, and the only way that can occur is if the supplement has been absorbed from the digestive tract, and the only way that can occur is if the supplement breaks down easily or is otherwise manufactured to be bioavailable.

So, contrary to the myth,  when you see color changes in your urine associated with your supplement, it’s not evidence of it being wasted, it’s confirmation that it’s been broken down, absorbed and made available to body tissues.

One final point about absorption; faster isn’t necessarily better.  Many people spend the extra money for liquid supplements based on a belief that they will absorb faster than capsules or tablets. They might, but the time difference between complete absorption of liquids versus other forms, 20-30 minutes, does not amount to a noticeable advantage or a nutritional advantage with most supplements.  In fact, where higher potencies are concerned, slower absorption may be preferable to fast, sudden absorption. This is because there are limits to how fast and how much of a given nutrient can be absorbed per unit of time. When you overwhelm these absorption pathways, you do waste nutrients.  Slower is better when it comes to essential nutrients.  Many supplements are available in time-released format for this reason. For other types of supplements such as preworkout formulas or energy products the faster absorption makes a significant difference, and has led to market dominance of these formats.

The idea that faster absorption is better comes from, we think, advertisements about medications, both prescription and OTC. When it comes to medications, especially pain medication, faster definitely is better.  But it’s important to avoid applying drug-type standards to supplements. Both types of products may appear similar, but are as different as a farmer’s pesticides are to his fertilizer.

Now onto the different supplement formats.

Tablets are the most cost-effective supplements in general because they are less-expensive to manufacture than other formats.  Tablets allow the manufacturer to pack the most material into a given space.  From the manufacturing standpoint, tablets are the most shelf-stable choice and retain their potency over a longer time than liquids, powders and most capsules. Tablets can be offered in the widest range of sizes and shapes.   And as long as you stick with a name-brand product and take it as directed,  you needn’t worry about absorption issues with tablets. Drawbacks to tablets?  Large tablets can be hard for some people to swallow.  Tablets don’t offer the flexibility of dosing that liquids and powders do.

Caplets are simply tablets that have a smaller size and smoother-coating, making them as easy to swallow as capsules without giving up the other advantages of tablets. There are far fewer products offered in caplet form than tablets, however. In every other respect, caplets are similar to tablets.

Capsules refer to the familiar two-piece gelatin capsules that are widely used in supplements and some medications.  Their main advantages are their easy-to-swallow characteristics and their ability to break down quickly in the stomach, although, again, not to the point that there’s any nutritional advantage.  Vegetarian capsules, of which VegiCaps are the best-known brand, are a gelatin-free alternative rapidly gaining popularity as customers become more hesitant to consume meat by-products like gelatin.  Some people like the fact that they can open up capsules and, using all or part of its powdered contents, mix the nutrients into applesauce or a protein shake, for example.  That can be a great aid to children or others who have difficulty swallowing pills. The drawbacks of capsules? They cost considerably more than tablets. They have significant space and potency limitations since their powdered contents cannot be compressed to a significant degree.  Since capsules are not air-tight, their shelf-life is shorter than tablets. They are not suited to liquid or oil-based nutrients either unless special, expensive encapsulation techniques and products are used.

Softgels are one-piece gelatin capsules almost exclusively used for liquid or oil-based formulas. Although vegetarian softgels have been introduced to the market, adoption has been slow and as of this writing, gelatin softgels are still virtually the only type you’re likely to come across when supplement shopping.  Because of their smooth contour and shape, softgels are very easy-to-swallow regardless of size. They also offer superior shelf-life profiles to capsules, liquids and powders since they are completely sealed and air-tight. But like tablets, you don’t have any flexibility with the dose of softgels since they can’t be neatly broken or opened up. You can use more softgels or fewer softgels, but that’s it.  Softgel manufacture is specialized and considerably more expensive than tablets or capsules, and softgel product pricing tends to reflect that.

Chewables need no explanation. But they always cost more on a dollars-per-milligram basis and tend to be lower potency when compared to comparable products in tablet and capsule form. They also usually have some sugar and flavorings added, which many health-conscious people strenuously try to avoid. So chewables are best-reserved for children or those people who really can’t swallow tablets or capsules.

Powders can be very cost-effective on a dollars-per-nutrient basis, but are also the least convenient to use, since they must be mixed into a liquid, shake or a food. Powders do offer great flexibility with dosing – you can make much finer adjustments to the dose than with tablets and capsules.  For supplements taken in gram quantities such as creatine, protein and glutamine, powders are much, much more practical. For example, a typical 5-gram serving of creatine is easy to take; a small scoop of tasteless powder mixed in with water or juice. But to get that same dose with capsules, you’d need 10 x 500 mg capsules or 5 x extra-large 1g capsules.

Liquid supplements. Customers often seek out liquid supplements based on their belief that liquid supplements absorb faster and are therefore better than other forms. They might, but, again, this difference is not great enough to amount to a noticeable or significant nutritional difference, so that’s not really a great reason to go liquid.  And as we’ve said, when it comes to essential nutrients, slower absorption may be better. Liquids do offer a lot of flexibility with dosing and are very easy for most people to take. Drawbacks? They are always more expensive on a dollars-per-nutrient basis and their shelf life is shorter than with other formats. They are heavier to transport. They’re not portable like capsules and tablets. They often require refrigeration.  Depending on the how it’s made, a liquid supplements often have problems with ingredients settling to the bottom between uses. Even when the bottle is shaken before each use,  dispersion of ingredients is imprecise and less consistent than with capsule and tablet products.

So as you can see, there is no one perfect format.  It really depends on the supplement and the person taking it. But by knowing the pros and cons of each, it’s easy to zero in on which is best.

39 Responses to “Sorting Out Supplements: Tablets vs. Capsules vs. Liquids vs. Powders vs. Chewables”

  1. October 31, 2008 at 3:42 am, Esther said:

    I’m looking for information to see if there are any issues in taking a large number of tablets at the same time each day?
    I ask, as each morning, I take a number of supplements as well as two prescription medications, and sometimes painkillers (all tablets).
    Does the volume of tablets taken at the same time affect their effectiveness?
    My body clearly can only absorb/digest/react-to so much. As the prescription medication alters my physiology, can my body cope with this all at the same time?
    Thanks.

  2. October 31, 2008 at 11:58 am, admin said:

    Dear Esther,

    As long as each supplement is taken as directed, there shouldn’t be any significant adverse effects on absorption, even when several supplements are taken together. Foods themselves naturally consist of hundreds of different chemicals the body must “sift through” to obtain the nutrients it needs, irrespective of any supplements or meds; in digestive terms, the body is well-equipped to deal with chemical complexity.

    But keep in mind that, at least with vitamins and minerals, taking them in 2-3 divided doses with solid food is always better from an absorption standpoint, even though that’s less convenient. It may help to spread your supplements out over the course of the day like this, although we couldn’t quantify how much of an advantage you’d gain, if any, by doing so.

    Legally, we can’t really comment on the prescription meds, you may have to ask a few pharmacists or your doctor. Bring your list with you and ask them how to best take your supplements with your meds. Get a few opinions if possible.

  3. March 18, 2009 at 3:13 pm, kelly said:

    i thought that i’ve had crazy IBS problems for about 7 years now, and have tried so many different things…some times it makes no sense at all when it’s worse, and not-so-bad ……but i JUST figured out the main problem! it’s some sort of intolerance to digesting capsules!! my IBS problems seemed to be at bay the most they ever had when i was on a raw food diet for about 6 months but even then i had a few bad days and didn’t get it. now that i’m puttingtwo and two together, i realize it was because i never took supplements on that diet because i didn’t think i need them. the random bad IBS days must have the very few that i popped a 5htp or dpla, or some sort of gelatin capsule.

    anyhow i’m wondering now since i would like to be supplementing right now with a B complex, tyrosine, and 5htp if those would all be safe to break open and drink in a smoothie!?!

  4. March 20, 2009 at 2:24 pm, MarkTaylor AllStarHealth said:

    Hi Kelly, it would be safe to do that, sure. But you can expect the taste of those supplements, especially the B-complex, to be pretty harsh no matter how you mix them up. If you’re sure it’s a problem with gelatin capsules, you could always use a B complex tablet or liquid instead of capsule. Along the same lines, there’s also a tyrosine powder from Source Naturals and a tablet-form 5-HTP from Nature’s Way. These would at least get you around the gelatin issue. But 7 years is a long time to be chasing IBS symptoms around. If you haven’t had your symptoms evaluated by a doctor, or weren’t satisfied with the evaluation(s) you have received, we’d encourage you to seek out a doctor with whom you can work to find the root cause of your symptoms, so you’ll have a solid, medically-confirmed basis for using or not-using a specific supplement.

  5. April 20, 2009 at 11:56 am, angel v. said:

    Hi, I just started taking Betaine HCL with Pepsin for low-stomach acid. I initially bought tablets but now I am reading everywhere that capsules rather than tablets should be used. Most frustrating is the fact that none of these comments explain WHY capsules of Betaine HCL are supposedly superior to the tablet form. Any thoughts?

    Thanks!

  6. April 20, 2009 at 2:17 pm, MarkTaylor AllStarHealth said:

    Dear Angel,

    With tableting and encapsulation technologies being where they are in 2009, I wouldn’t think that tablets vs. capsules would be a make or break feature in a Betaine HCL & pepsin combination, not from a national brand, so I’m not sure why your sources recommended one over the other. But since the betaine HCl converts to caustic hydrochloric acid in the presence of water, and since the pepsin itself is a protein-digesting enzyme when activated, I suspect that the recommendations pertain to encapsulated materials being better-protected, more stable, and so possibly more effective than plain tablets.

  7. June 17, 2009 at 2:19 pm, Luke s. said:

    I have read the whole article, but I am still unsatisfied. Which form of supplementation is superior to the other, capsules or tablets? One of them must be better than the other. I am looking to find this out before I invest in a multi-vitamin. Please help me.

  8. September 11, 2009 at 12:24 am, vinal said:

    I have read the whole article, but I am still unsatisfied. Which form of supplementation is superior to the other, capsules or tablets? One of them must be better than the other. plz help me out.

  9. September 21, 2009 at 8:51 am, myra said:

    what about injections,sublingual tablets, patches, and suppositories?

  10. October 28, 2009 at 9:15 pm, Fuzu said:

    Ooh shoot i just wrote a long comment and when i submitted it it come up blank! Please tell me it worked right? I do not want to sumit it again if i do not have to! Either the blog glitced out or i am an idiot, the second option doesnt surprise me lol.

  11. July 01, 2010 at 12:33 pm, Elise said:

    Just remember that with some fiber supplements (like those using konjac root or glucomannan, capsules are better than tablets (tablets have been outlawed in Australia since they have caused esophageal and lower intestinal blockages. There have not been similar problems with capsules or powders.

  12. August 06, 2010 at 5:54 pm, Jerry Vinson said:

    Great information about the vitamins. On certain vitamins that are not coated the stomach acids will react on these. I have considered liquid but now will see about staying with tablets

  13. November 10, 2010 at 12:45 pm, Jimmie Martin said:

    I have read your this article looking for some answers to which is better digested and absorbed more thoroughly. I recently discovered that I have Celiac Disease and seems I have had it for many years causing weight loss, lactose intollerance, severe osteoporosis, constant heartburn and intollerance to eggs. Through testing, it was also discovered that the diaherrea and vomiting and bloody stools were also probably attributed to the Nsaids I was taking for daily pain. Celiac Disease, as you know, does not allow for the absorption of nutruients from the foods you eat. I have had an iron infusion, vitamin D shots, B-12 shots, etc trying to regain my health. I am taking calcium 1200mg tablets per day as recommended by my hematologist. My question is are more nutrients gained from solid vitamins and foods vs liquid vitamins and foods? I know that both must pass through the stomach but which one absorbs more nutrients?

  14. January 17, 2011 at 3:34 pm, Paul_Baeyens said:

    Jimmie, I recommend focusing on the “type” of calcium you are taking rather than the chemical state that it is in. For example, try supplementing with calcium orotate or calcium citrate malate or calcium citrate rather than calcium carbonate. Here is a great calcium product that I recommend: http://www.allstarhealth.com/f/body_first-calcium_citrate_with_magnesium_zinc_and_vitamin_d.htm

  15. February 21, 2011 at 4:27 pm, Keith said:

    Great article and information. But I’m curious which would be best for mail order. In other words, which could withstand extreme temperatures such as sitting in a metal mailbox for 6 hours in the direct sun on a 100+ degree day.

  16. March 06, 2011 at 7:41 pm, Sorting Out Supplements « Unholy Blog said:

    [...] Source [...]

  17. March 07, 2011 at 11:40 am, Paul_Baeyens said:

    Keith, I wouldn’t recommend ever having supplements in a metal mailbox for 6 hours in the direct sun on a 100+ degree day. Extreme heat has been shown to severely impair supplement quality as well as in some cases act as a catalyst in chemical reactions with air, causing the supplement to convert to new substances at a heightened rate. You will most likely never receive a package small enough to fit in your mailbox, so worst case scenario the box will sit on your door step until you get home. If you live in a place with extreme heat , my suggestions to you for ordering are:

    1. Stock up on supplements during a cooler part of the year, like winter or fall. Supplements often have 3-4 years in guaranteed shelf-life (assuming you store them properly). Buy what you will need for the next year and store them properly in your home. Plus, you will save a lot on shipping. We offer flat rate shipping which means regardless of your order size you will only pay $5.95 assuming you ship within our rules.

    2. Once received, store your supplements in a cool, dry place with no sun exposure in your home.

    3. If you don’t want to stock up on your supplements once a year, then have them delivered to a P.O. Box where you can pick them up on your own time w/o having to worry about the heat. Unfortunately, we can’t offer the flat rate shipping to P.O. Boxes.

    4. If you have someone else living at your home (wife/girlfriend, son/daughter, relative or friend, etc.) have them keep an eye out for your package being delivered on the arrival date so they can bring it inside.

  18. March 14, 2011 at 2:43 pm, Donna said:

    Is it not advisable to take supplements at the same time one has taken pysillium? I like to take a shake in the morning with psyillium husks, but also put in a liquid CoQ10, a liquid Calcium, and a liquid glucosamine chondroitin along with half of the contents of my multivitamin capsule. I thought I read somewhere once that you shouldn’t take supplements right with or after pysillium, and that you should wait two hours. If this is true, is that just for capsules and tablets, or does it apply to liquids as well. A clear-up on this would be appreciated. Thank you.

  19. March 14, 2011 at 3:13 pm, Paul_Baeyens said:

    Donna, to be honest, I wouldn’t worry about it. Although there have been studies showing that fiber decreases bio-availability of certain supplements when taken together, it’s kind of hard to think of many meals in which fiber is not present in some amount. Most every type of bread, tortilla, nut, bean, fruit or vegetable among many other food types contains fiber in some amount. The body has been perfectly designed to optimize dietary absorption, whether that means absorbing more of the good stuff or less of the bad stuff, so don’t stress over the little stuff. Husk away!

  20. May 03, 2011 at 2:19 pm, Elizabeth said:

    I help my mother-in-law purchase her supplements on-line. One of the supplements she takes is a glucosamine/chondroitin/msm blend in capsule form. However, my MIL suffers from stomach problems, and the many medications she has to take for various aliments contribute to her stomach discomfort.

    Would an effervescent powder dissolved in water or juice, rather than a capsule, be easier on her stomach?

    Thanks!

  21. May 04, 2011 at 5:08 pm, Paul_Baeyens said:

    Hi Elizabeth, my recommendation would be for your MIL to take a premium glucosamine/chondroitin/msm supplement in capsule form with a meal. Sometimes these supplements can cause indigestion when taken with water only because they are meant to be digested alongside natural enzymes found in food. Try this brand for ease of digestion: http://www.allstarhealth.com/f/bodystrong-glucosamine_chondroitin_and_msm.htm

    Don’t forget, make sure your MIL takes the pills with breakfast, lunch, or dinner. Guaranteed she won’t have any indigestion problems related to the supplements. Hope this helps! Best of luck and take care. -Paul B.

  22. May 05, 2011 at 6:28 am, Elizabeth said:

    Hi Paul

    Thanks so much for the advice! I’ll take a look at the glucosamine supplement you’ve recommended.

    Elizabeth

  23. May 10, 2011 at 4:47 pm, Paul_Baeyens said:

    Great to here Elizabeth. It just occurred to me that perhaps your MIL could benefit from a digestive enzyme supplement to take with her meals, which really helps break down food in the stomach and ease the digestion process. In addition, she could take a probiotic supplement to help keep her intestinal flora healthy and further increase ease of digestion. Both of these supplements are very helpful to me and I take this enzyme product by Body First every time I have a large meal and it really makes a difference. Let me know if I can help with anything else. Best, Paul B.

  24. August 09, 2011 at 8:34 pm, Adela said:

    Indeed it’s a wonderful article on something that for years puzzled me between “tablets” and “capsules”. But it surprises me that the article says tablets are cheaper! Whenever I go to buy my Solgar B-Complex “100″ I see a huge difference in the price much higher on the tablets, in the few stores I went to price.

    I’d love to take advantage of the much lower priced of the capsules but…they remind me when as a child having made to take cod liver oil… :)

    Anyway, a little question: I like to buy the 250 tablet jar so taking them one a day, of course, they stay most of the year and I worry that they make become unfavorably chemically modified or something. What would be your opinion?

    Thanks so much for any suggestions. Adela

    P.S. I’m so grateful that this page is still open since 2008! ;)

  25. August 09, 2011 at 9:59 pm, Adela said:

    I’m sorry, I take back about the difference in price between Tablets and Capsules. I see it’s the reverse, I got confused. :)

    One thing I forgot to ask is why do the B-Complex tablets (and maybe also the capsules?) smell so badly? At first I thought it was a defective jar, I complained, and they sent me another one…but the new one also smelled so strongly and so not nice… lol!

    Thanks again so very much!

  26. August 12, 2011 at 6:30 pm, Paul_Baeyens said:

    Hi Adela, I’m glad this page is still open too! ;) The B-vitamins shoudn’t smell too bad, although there have been reports of some “Stinky” B-vitamins, the higher quality ones should smell just fine. If you’re looking for a top-notch B-vitamin 100 complex and aren’t married to getting the tablets, here’s a great option for only $8.99, you really can’t beat that! http://www.allstarhealth.com/f/body_first-b_complex_%28100mg%29.htm

  27. August 26, 2011 at 10:21 am, vishal sharma said:

    Basic concept and processes, mechanisms of granulation

  28. August 31, 2011 at 9:11 am, Shawna said:

    Do you actually have to chew and swallow the chewable soft gel capsule or just “pop” the capsule in your mouth which releases the contents and then spit the now flattened capsule out?
    My kids are taking Nordic Naturals cod liver oil chewable soft gel capsules and find the contents of the capsule ok, but really don’t like the capsule itself and spit it out. Are the nutrients just in the ‘oil’ inside the capsule or also in the capsule itself?

  29. August 31, 2011 at 12:38 pm, Paul_Baeyens said:

    Hi Shawna, they can spit the capsule out if they want, it is mostly gelatin and does not contain any omega-3 fatty acids. The liquid gel inside is what contains the omega-3s. Hope this helps! -Paul

  30. September 12, 2011 at 2:50 pm, Brett said:

    At the moment I discovered the web for exactly this sort of information. Be grateful for to your publish that seek has got to ending at this time. You published the article in a very easy to understand way. With that, I added your sites as one of my personal favorites! Regards!

  31. September 13, 2011 at 6:38 pm, Brooke said:

    I am very pleased with the articles on your blog. I recieve so many tips which helped me to.

  32. September 15, 2011 at 7:14 pm, Tablets for Kids said:

    I savor, result in I discovered exactly what I was taking a look for. You’ve ended my four day long hunt! God Bless you man. Have a great day. Bye

  33. September 16, 2011 at 8:37 am, Danita L. said:

    Good morning! I have recently been approached by separate acquaintances re: two different “healthy juices”. One is the Noni juice and the other is the Kyani (I think that’s correct) juice. Both claiming to be “better than vitamins”! Was wondering if you have any information or opinions about either juice..or even juices of these types.

  34. November 05, 2011 at 3:15 pm, Avi said:

    Hi – I have recently begun taking a regiment of marshmellow, licoriche, horsetail, pau de arco, cats claw, 16 mushroom blend (shiitake, reishi, maitake, turkey tail, cordyceps, etc), astragulus, echinacia, ginger, hyssop, hops, white willow, chickweed, neem, boswellia, turmeric, bovine lung, st. john’s wart, american ginseng, vit d (20,000 mg+), vit c, vit b, beet root, MSM (3,000 mg++), kelp, calcium/magnesium, superfood greens and fruits, amino acid liquid, plus some respratory pills with things like ivy and wild cherry bark, etc.

    Besides this, there are chinese mixtures from a company called “health concerns” that I take (about 13 pills) and I will begin taking those between meals as directed (I had been taking in one sitting with the others).

    I am taking all this to boost the immune system so the lungs can heal from having smoked about 9 years ago very heavily and also to heal genital warts (hpv). There was regularly a little blood in my spetum and the doctor did a scope procedure and said my lungs were just irritated from having smoked. They were weak and I want healing!

    I began to see some improvement after about 60 days of taking this regimine. I took a few days off now just to give it a rest but want to jump right back now to continue the good effects I was beginning to feel.

    I take this in the morning with water and cannot afterward eat right away but sometimes have a slice of bread or psyillum with the concoction. I sometimes eat 30 minutes prior to taking or 30 minutes afterward, depending on my hyper schedule.

    MY PROBLEM IS: that my stomach gets pretty LOOSE and I have to regularly RUN to the bathroom at an unexpected time later that morning, and all day. It’s sometimes loose but not diaereah, and with psyillum, it helps the consistancy. But still, I need to be able to sit at a court hearing or staff/client meeting AT MY WORK. I am constantly having to run — or being distracted by the fear that I will have to run — to the toilet during an important meeting.

    How can I calm my stomach down while taking this heavy regimine of herbs/vitamins??? For example, can I put the capsules in a tea (most are capsules)? Can I mix them into a shake (I would have to buy a smoothie mix, any recommendations)? Can I blend them with juice, and if so, is there a juice that is preferred (I hear pineapple helps absorption)?

    Thank you very much!!!

    a.w.

  35. November 10, 2011 at 12:26 pm, Jason said:

    I currently take about 13g (that’s not a typo) of potassium citrate in tablet form (prescribed generic Urocit-K 10meq 12 of them) daily. Is there any reason I can’t use potassium citrate powder delivered via gelcaps instead? With my new prescription drug “plan”, the Urocit-K is hideously expensive (over $300 per month), which I can’t afford. I’d like to take my morning/night doses with the gelcap/powder and the lunch dose with the urocit tablets if there’s no good reason not to. Powder/gelcaps are much much cheaper, like $10-12/month. Thoughts?

  36. December 08, 2011 at 1:11 pm, admin said:

    Hi Jason,

    That is something you should talk to your physician about. The person who wrote this article was a nutritionist but no longer writes for All Star! Sorry I can’t consult him or be of more help.

  37. December 08, 2011 at 1:13 pm, admin said:

    I would talk to you physician about this. He might have a better idea of what combination is making you sick. Sorry I can’t be of more help, but every person is different.

  38. January 02, 2012 at 11:32 am, kratom extract said:

    It’s actually a great and helpful piece of information. I am glad that you just shared this useful information with us. Please stay us up to date like this. Thank you for sharing.

  39. September 13, 2012 at 1:22 am, M. Samadian said:

    Thank you very much for this useful information. I know there is a formulation of B complex as softgel developed by contract maufacturere,Schrer, from Germany. Which one do you prefer for Vitamin B Complex , tablet or softgel?

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