To maximize nutrient absorption, consume your fat-soluble vitamins (A, D, E, and K) with fats or oils that can aid absorption. For example, when you take the multivitamin in the morning, consume it with nut butter, such as almond butter, cashew butter, or peanut butter. The bioavailability of iron is affected by the amount of iron in the body. A low iron level means greater bioavailability, while having higher levels of iron already means that the body will absorb less of the supplements.
To further improve absorption, take the iron supplement on an empty stomach, one hour before or two hours after a meal. A source of vitamin C, such as orange juice, may help you absorb a little more iron. The body absorbs and stores nutrients in different ways. This must be considered when taking single-nutrient supplements and multivitamins.
If you take vitamin B12 supplements, your body will only absorb the amount it lacks, and anything in excess will be excreted when you urinate. In addition, if you have kidney disease, you should check with your doctor before taking magnesium supplements. There are several forms of vitamin C supplements, such as ascorbic acid, ascorbic acid with bioflavonoids, liposomal vitamin C, and calcium ascorbate. Learn about the recommended daily intake of calcium from dietary supplements containing 26% calcium and why taking too much can be harmful.
Calcium supplements can interfere with some common medications, such as some antibiotics, thyroid medications, etc., so be sure to tell your healthcare provider or pharmacist if you're taking this supplement. Vitamin D can be taken at any time of the day, and most of these supplements should be taken with fat-containing meals or snacks to ensure optimal absorption. Check with your healthcare provider if you have questions about supplementing with these vitamins, as they may not be right for everyone. You can take vitamin C supplements at any time of the day, with or without food, although taking ascorbic acid with food can help decrease potential gastrointestinal side effects caused by its high acidity.
Iron and calcium supplements should not be taken at the same time as zinc, as they can inhibit absorption. Most vitamin A supplements contain vitamin A derived from fish liver oil or in the form of vitamin A carotenoids, which are plant compounds that the body converts to the active form of vitamin A. If you have questions about dietary supplements, your healthcare provider can provide you with information on the appropriate dosage and recommend the right supplements based on your specific health needs. Zinc, a mineral crucial to many of the body's functions, such as the immune system and blood clotting, is a common supplement.
Taking vitamin B12 with vitamin C can reduce the bioavailability of vitamin B12, so if you take both supplements, it's best to keep them separate for a few hours. The best way to absorb vitamins when you take supplements is to know the best practices for maximizing the absorption of each type and to work with your healthcare provider to determine the best form for your condition. For example, a study of 50 older adults found that vitamin D absorption was 32% greater in people who took a vitamin D supplement with a fat-free meal, compared to those who took it with a fat-free meal. Some groups of people actually benefit from vitamin supplements, such as those who are pregnant, on restrictive diets (either by their own choice or because of medical necessity), or have limited exposure to sunlight.
