Even though it’s tempting to think that just taking a pill will cover all your needs, many factors affect how your body absorbs vitamins and minerals.
Here are some smart tips to help you get the most out of your supplements.
Get your vitamins from food first
Even though there are hundreds of supplements available, the best foundation is always a healthy, varied diet.
Most people get the vitamins and minerals they need through food.
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Whole foods contain nutrients that science hasn’t yet fully captured in pill form. That’s why supplements should be seen as backup, not your primary source.
Take your multivitamin with food
Multivitamins can be taken at any time, but it’s best to take them with meals.
Many vitamins are absorbed more effectively when food is present in the stomach, and it also reduces the risk of discomfort that some people experience when taking them on an empty stomach.
Vitamin C
Vitamin C is a water-soluble antioxidant that the body cannot store. You should therefore take it daily.
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It can be taken with or without food, but avoid taking it at the same time as vitamin B12, since it may interfere with absorption.
Vitamin B1 (Thiamine)
This water-soluble vitamin plays an important role in energy production and the nervous system.
It should be taken daily and can be consumed with or without food. The body does not store it, so regular intake is important.
Vitamin B2 (Riboflavin)
Vitamin B2 helps convert food into energy and supports skin and eye health.
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It is water-soluble and should be taken daily, with or without meals.
Vitamin B3 (Niacin)
Vitamin B3 supports cholesterol balance and energy production. It is water-soluble and should be taken daily.
It can be taken with or without food, but high doses may cause flushing and a warming sensation.
Vitamin B5 (Pantothenic acid)
Vitamin B5 plays a role in hormone and fatty acid production. It is water-soluble and needs to be taken daily.
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It can be consumed with or without food and is generally well tolerated.
Vitamin B6 (Pyridoxine)
This vitamin is important for immune function and metabolism. Being water-soluble, it should be taken daily.
It can be taken with food to reduce the chance of nausea at higher doses.
Vitamin B7 (Biotin)
Biotin is known for supporting healthy hair and nails, but it is also vital for metabolism.
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It is water-soluble and should be taken daily, with or without meals.
Vitamin B9 (Folic acid)
Folic acid is especially important during pregnancy but also plays a key role in cell division and blood production.
Since it is water-soluble, it should be taken daily, preferably with food for better absorption.
Vitamin B12 (Cobalamin)
Vitamin B12 is essential for the nervous system and the production of red blood cells.
It is best absorbed when taken with food. Since the body cannot produce enough on its own, supplements are often needed, especially for vegetarians and older adults.
Vitamin A
Vitamin A is fat-soluble and should be taken with a little fat for proper absorption. It supports vision, skin, and immune health.
Avoid high doses of preformed vitamin A, especially if you are pregnant or a smoker.
Vitamin D
Vitamin D supports bones and the immune system.
Since it is fat-soluble, take it with fatty foods such as nuts, avocado, or oils for optimal absorption.
Vitamin E
Vitamin E acts as an antioxidant, protecting the body’s cells.
It is fat-soluble, so take it with a meal containing healthy fats. Be cautious with high doses (above 1,000 mg daily), as they may increase the risk of bleeding.
Vitamin K
Vitamin K is necessary for blood clotting. As a fat-soluble vitamin, it should be taken with some fat.
If you’re on blood-thinning medication, be careful, as even small amounts of vitamin K can affect how well your medicine works.
Iron should be taken on an empty stomach
Iron is best absorbed on an empty stomach and works even better when taken with vitamin C.
However, avoid taking it with calcium, as that can block absorption. If iron upsets your stomach, take it just after a meal instead.
Avoid mixing minerals
Minerals such as calcium, zinc, and magnesium compete for absorption in the body. That’s why you shouldn’t take them all at the same time.
They’re also gentler on the stomach if taken with meals, ideally spread across different times of the day.
Be cautious with too much vitamin A
Pregnant women should avoid high doses of preformed vitamin A, as it can harm the fetus.
If you smoke or have smoked, both vitamin A and beta-carotene may increase the risk of lung cancer.
Watch out for supplement-related nausea during pregnancy
Supplements often contain extra folic acid and iron, but they can also worsen nausea.
A good trick is to take them with a small snack before bedtime. Always consult your doctor about the right type for you.
Supplements and medication can interfere
Vitamins and minerals may interfere with how medications work.
For example, vitamin K can weaken the effect of blood thinners, while calcium and iron can affect the absorption of thyroid medications.
Talk to your doctor about proper timing.
Learn the abbreviations
RDA, DV, and UL stand for Recommended Daily Allowance, Daily Value, and Upper Limit.
It’s important to know the difference to avoid overdosing, which can cause anything from fatigue to kidney stones and organ damage.
Always check the ingredients list
There is no standard formula for multivitamins, some contain too much, others too little.
Calcium is often under-dosed because it takes up a lot of space. Always read the label carefully so you know what you’re getting and how to take it.
Choose supplements based on age and gender
Older adults often need extra calcium, vitamin D, and vitamin B12 since absorption decreases with age.
Women after menopause typically need more calcium and vitamin D, while men’s formulas usually exclude iron, as their needs are lower.
This article is based on information from WebMD.com.