Let’s be real. Taking vitamins sounds easy, right? But did you know when you take your vitamins (and what you take them with) can actually make a huge difference? So, if you’ve been swallowing a handful of supplements and hoping for the best, this article’s for you.
- Don’t Mix and Match
- Iron + Calcium : They fight for the same spot in your gut, so take them at different times.
- Calcium + Magnesium (in high doses): They can interfere with each other, so spacing them out is a good idea.
- Multivitamin + Extra Doses: Be careful not to double up, especially on fat-soluble vitamins (A, D, E, K) which stay in your body longer.
- Timing is Important
- Vitamin D: Best taken in the morning with a meal that has a little fat (like eggs or avo toast). It’s fat-soluble, so it needs that boost to be absorbed properly.
- B Vitamins: Morning is ideal. They can give you a little energy kick, which you don’t want before bed.
- Magnesium: Evening is great for this one. It helps with relaxation and can support better sleep.
- Use Smart Combos
- Iron + Vitamin C: This combo helps your body absorb iron more effectively. A glass of orange juice with your iron tablet? Perfect.
- Calcium + Vitamin D: Vitamin D helps your body use the calcium you’re taking in.
- Vitamin D + Vitamin K2: Vitamin D helps your body absorb calcium, and Vitamin K2 helps send that calcium to your bones. It’s a smart duo for strong, healthy bones.
A Simple Daily Supplement Routine
Here’s one way to spread things out:
- Morning: B-complex, Vitamin D with breakfast
- Afternoon: Iron (with a glass of OJ), if needed
- Evening: Magnesium before bed
Of course, this might vary depending on your body, diet, and any medication you’re on.
You don’t need a medical degree to get your vitamins working for you, but it’s super important to speak to a healthcare provider before starting any new supplements. With your doctor’s advice, these tweaks to timing and pairings can go a long way to improved wellbeing.
References
https://www.healthline.com/nutrition/best-time-to-take-vitamin-d
https://pmc.ncbi.nlm.nih.gov/articles/PMC4772032/
B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review
https://www.rupahealth.com/post/best-time-to-take-magnesium-science-backed-insights
https://pubmed.ncbi.nlm.nih.gov/6940487/
Interaction of vitamin C and iron
https://www.medicalnewstoday.com/articles/320310
What are fat-soluble vitamins?
https://pubmed.ncbi.nlm.nih.gov/1992050/
Magnesium absorption: mechanisms and the influence of vitamin D, calcium and phosphate
