Using nutritional supplements the right way
fatty acid supplement, or use a greens powder as a convenient way to increase your vegetable intake.
Good quality nutritional supplements are a financial investment, so you definitely want to be sure you are getting the maximum benefit from what you are taking.
If you’re not effectively absorbing the nutrients from your supplements, you’re not going to be getting all of the potential benefits from these. The old adage that you are what you eat isn’t quite correct. You are what you eat, absorb and assimilate, and this is something to consider when it comes to supplementation, too.
Let’s consider some common nutritional supplements and how you can get the most out of these.
Iron
Iron deficiency is the most common nutritional deficiency in the world, and it can be difficult to restore depleted iron levels without a supplement. Many iron supplements lead to constipation, but most people find this does not happen with liquid iron supplements.
If you take an iron supplement, avoiding tea, coffee or red wine within at least an hour of taking your supplement is essential, as the tannins inhibit iron absorption. Consuming calciumrich foods away from iron-rich foods and iron supplements can also make a difference to iron absorption, as iron and calcium compete for absorption in the gut.
If you take a calcium supplement, it’s important that this is taken at a different time to your iron supplement. The same goes for zinc supplements – to maximise absorption, they should be taken at a different time to iron supplements.
Vitamin C, however, significantly enhances the absorption of iron. So if you take an iron supplement, you might like to check the label to ensure it also contains vitamin C.
Zinc
To maximize absorption, zinc supplements are best taken away from food (before bed is a good time) and away from any iron, calcium and folic acid supplements. Tannins in tea, coffee and red wine can also inhibit zinc absorption, as can fibre, so these are best avoided for at least an hour either side of taking zinc.
Vitamin D
Vitamin D is a fat-soluble vitamin, so absorption of vitamin D supplements will be enhanced when taken with a source of dietary fat. This means it’s best to take your vitamin D supplement with a meal that includes nourishing fats from foods like avocado, nuts, seeds, extra virgin olive oil or oily fish such as salmon. There are two different forms of vitamin D – they are vitamin D2 and vitamin D3. Vitamin D3 is the more bioavailable form.
Multivitamin
Multivitamin supplements are best taken with a meal. When you eat, stomach acid is produced to help digest your food properly, and this will also enhance absorption of some of the nutrients in your multivitamin. The fats that are present in the meal will also help your body to absorb the fat-soluble vitamins (vitamins A, D, E and K). It’s also best to avoid drinking coffee, tea and red wine within an hour of taking your multivitamin to get the most out of it.
While nutritional supplements can help to bridge any nutritional gaps or to address nutrient deficiencies, please be aware that they cannot replace a highly nutritious way of eating. Nothing in this world can.
Dr Libby is a nutritional biochemist, best-selling author and speaker. The advice contained in this column is not intended to be a substitute for direct, personalised advice from a health professional. Join Dr Libby for her upcoming Food Frustrations New Zealand tour. For information and to buy tickets, visit drlibby.com