How to take vitamins?
Wondering how to take vitamins? Taking all your vitamins and minerals together seems
like an easy way to add some wellness to your regimen, right? While “all-at-once” is a
convenient approach, it isn’t necessarily optimal, according to doctors and nutritionists.
Some vitamins and minerals can counteract each other, reducing their effectiveness
and potentially causing side effects like nausea, diarrhea and constipation. To get the
full benefits from your supplements (and let’s be honest, your money), it’s important to
understand which combinations to avoid.
“Many people don’t realize how much timing matters when it comes to supplements,”
says Amy Margulies, R.D.N., a registered dietician nutritionist and owner of The
Rebellius RD. “Some are better absorbed with food, while others are best absorbed on
an empty stomach. Other combinations can actually interfere with each other or with
medications.”
In other words, mixing certain supplements can actually have the opposite effect of
improving your health. In more extreme cases, long-term nutritional deficiencies and
vitamin toxicity can occur, says Brynna Connor, M.D., a board-certified family medicine
physician and the Healthcare Ambassador for Northwestpharmacy.com,
How to Take Vitamins
Here’s useful information on how to take vitamins so that you will get the most benefit.
Some vitamin and mineral combinations should be avoided.
Don’t Mix Iron and Calcium
Calcium interferes with iron’s absorption in the gut, making this combo a no-go. If you’re
low in both levels, you can still take both calcium and iron, as long as you space them
out safely.
What to do: Take iron at least two hours before or after calcium-rich foods (like dairy
products, leafy greens or canned fish with bones) or supplements. Calcium is best
absorbed when taken in smaller doses (500 milligrams or less) spread out during the
day, says Lamees Hamdan, M.D., an integrative medical doctor. While calcium citrate
can be taken with or without food, it’s best to take calcium carbonate with food, since it
relies on stomach acid for optimal absorption.
Don't mix: Iron and zinc
Similar to iron and calcium, iron and zinc don’t get along so well. Research shows they
actually compete for the same absorption pathways in our gut. “If you’re taking a high-
dose iron supplement and zinc at the same time, especially on an empty stomach,
there’s a good chance your body won’t absorb the zinc as well,” says Margulies.
What to do: “For optimal absorption, it’s generally best to take iron with food (just not
with calcium) and to separate it from zinc,” says Margulies. Because certain foods can
interfere with zinc’s absorption, most doctors advise taking it on an empty stomach.
However, if zinc upsets your stomach, it's perfectly fine to take it with a small snack.
Just stay away from taking it with foods rich in calcium, iron or fiber, says Margulies.
Don't mix: Copper and zinc
If you’re taking a zinc supplement, it’s important to know that high doses of zinc can
reduce copper absorption. This can lead to a potential copper deficiency over time.
Eating copper-rich foods (such as shellfish, seeds and nuts and organ meats) may
balance out this effect, but it’s a good idea to stay on top of it and get your levels
checked regularly.
What to do: If you do need to take both copper and zinc, separate them by at least two
hours. Both are safe to take on an empty stomach. “You can take zinc in the morning
before breakfast and copper before lunch or dinner, provided you have not consumed a
meal or snack within at least a few hours,” says Margulies.
Don't mix: Calcium and magnesium
Calcium and magnesium compete for absorption in the gastrointestinal system, which
means taking them together in high doses can cause stomach discomfort or issues
such as bloating and/or diarrhea, says Dr. Connor.
What to do: Take calcium and magnesium separately, with — you guessed it — at least
two hours in between. Calcium is better suited for breakfast (since calcium carbonate
should be taken with food), whereas magnesium’s relaxation-promoting benefits make it
a perfect fit for your nighttime routine.
Don't mix: Vitamin B12 and Vitamin C
Because vitamin C creates an acidic environment, research shows large doses can
potentially degrade vitamin B12 before it gets the chance to work its magic.
What to do: Dr. Connor recommends taking them in alphabetical order: Take vitamin
B12 first and hold off on vitamin C for at least two hours. You can pair vitamin B12 with
a light breakfast — it’s also fine to take it on an empty stomach.
Ideal vitamin pairs
There are also plenty of complementary vitamins and minerals that boost each other’s
effects. While experts agree that you should prioritize meeting your nutritional needs
through your diet first and foremost, here are some dynamic duos that you can also take
in supplement form:
Vitamin C and iron:
Vitamin C enhances the absorption of iron, especially the kind found in plant-based
sources like beans and lentils. “This combo is a great one-two punch for preventing iron
deficiency and keeping energy levels up,” says Margulies.
Vitamin D and vitamin K12:
These vitamins work synergistically to optimize calcium delivery and support bone
health, says Dr. Hamdan.
Vitamin A and iron:
Research shows this pairing is even more powerful together, especially for people
dealing with anemia.
What about multivitamins?
If certain vitamins and minerals inhibit each other’s absorption, you might wonder about
the safety of multivitamin supplements. “Multivitamins are specifically formulated with
smaller, balanced doses that aren’t competing with each other,” explains Margulies.
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