MAKE YOUR VITAMINS WORK BETTER
By DENISE MANN
You take supplements to boost your overall health. Here’s how to get the most out of every pill.
1. TAKE THEM WITH FOOD
“Eating initiates a cascade of digestive processes that help absorb nutrients from food, and this will also optimize the absorption of the vitamins and minerals,” explains Douglas “Duffy” Mackay, ND, senior vice president of scientific and regulatory affairs at the
Council for Responsible Nutrition. Taking supplements on a full stomach also helps prevent them from causing nausea, a common side effect. Of course, there are exceptions—in this case, it’s iron. Take it on an empty stomach for better absorption.
2. LEARN HOW THEY WORK WITH YOUR MEDS
Vitamins and minerals can interact with prescription and over-thecounter medications, sometimes making one or the other less effective. For example, calcium may interfere with the absorption of levothyroxine, a thyroid medication. “They compete for absorption in the bloodstream and should be taken a few hours apart,” Mackay says. On the other hand, supplements sometimes help drugs work better. Studies show that antidepressants are more effective when taken with omega-3-rich fish oil. The worst-case scenario: when supplements excessively amplify a medication’s effects. For instance, fish oil, vitamin E, and gingko are natural blood thinners, so if you take any of them together with an anticoagulant, your blood may become too thin, raising the risk for internal bleeding and hemorrhagic stroke. Ask your doctor or pharmacist for guidance before starting on any supplements.
3. TAKE THEM WITH FAT
Fat-soluble vitamins—namely A, D, E, and K—are better absorbed when taken with fat. One study in the Journal of the Academy of Nutrition and Dietetics found that adults who took vitamin D with a high-fat breakfast had 32 percent greater absorption of the vitamin than those who ate a fat-free morning meal. But because fat-soluble vitamins can accumulate in the body, it is possible to get too much of them. It’s probably fine if you get them from a multivitamin, but get your doctor’s OK before taking any extra A, D, E, or K supplements.
Some vitamins and minerals work especially well together, such as vitamin C and iron.
4. PAIR THEM
Some vitamins and minerals work especially well together, says Chris D’adamo, PHD, assistant professor at the University of Maryland School of Medicine and director of research at the Center for Integrative Medicine. Vitamins D and K2 help calcium absorption. Another winning pair: Vitamin C helps the body absorb a higher percentage of iron. D’adamo also notes, “In a study we did, taking iron with vitamin C reduced side effects such as constipation and nausea.”
5. BUT KEEP THESE APART
Some vitamins and minerals are best taken separately. “Large doses [60 mg or more] of zinc and copper compete with one another, as do iron and zinc,” D’adamo says. Calcium also inhibits iron absorption. Take iron in the morning before eating and calcium in the evening, when it can calm your mood. Also, says Michael J. Breus, PHD, author of The Power of When, “if a vitamin is water soluble [such as the B vitamins and vitamin C], then you’ll urinate much of it out on your next bathroom trip, so some will need to be taken more than one time per day.”
6. LOOK INTO DIGESTIVE ENZYMES OR PROBIOTICS
Probiotics, which are live bacteria and yeasts that aid digestion, can help nutrients assimilate better, D’adamo says. So can digestive enzymes. “Plant-based digestive enzymes tend to survive stomach acid,” he says, “so they can help with absorption of certain nutrients that may normally get destroyed by the acid.”
7. KNOW HOW AND WHERE TO STORE YOUR STASH
“I’ve found that the best-quality probiotics are shipped and stored cold in the refrigerator,” D’adamo says. Otherwise, the live cultures they contain will be dead on arrival. Omega-3 fatty-fish oil, another popular supplement, should be kept in a cool, dark spot because the pills can degrade from heat, light, and oxygen. D’adamo recommends freezing them to prevent spoilage and reduce fishy burps and stomach irritation.
8. GO NATURAL
While studies of vitamin E have had mixed results, it is a powerful antioxidant. If you choose to take a supplement, look for natural forms, which are twice as bioavailable as synthetic ones, D’adamo says. This means your body can use more of the good stuff. Look for a D on the label, which indicates that it is natural; DL indicates synthetic.
9. WATCH THE CAFFEINE
Caffeine in your morning joe may interfere with the absorption of vitamins and minerals and may also leach calcium from your bones. Minimize these risks by consuming no more than three cups a day, getting enough calcium plus vitamin D, and waiting about 15 minutes after your coffee to take your vitamins.
10. SCHEDULE THEM
“All B vitamins should be taken in the morning, as they tend to give people energy,” Breus says. Other supplements should be reserved for evenings, largely because they can make you drowsy. “Magnesium has a true calming effect, and in some cases, it can make people feel downright sleepy, so it is best taken just before bed,” adds Breus.