Best Ways to Take Vitamins and Supplements Together
Taking vitamins and supplements is essential to many people’s efforts to stay healthy. To get the most benefits from vitamin and mineral supplements, you want to understand how they are absorbed and the best practices for maximizing them. What vitamins should be taken together for better absorption? What is the best vitamin combination? Are there vitamins and supplements that should not be taken together? Correctly taking vitamins and supplements is essential to maximize their absorption and effectiveness.
Understanding Bioavailability
An important concept concerning vitamins and supplements is bioavailability, which refers to the proportion of a nutrient absorbed and utilized by the body. Another way of saying this is that it measures the rate and fraction of the nutrient that reaches the circulatory system for delivery to the intended site, like organs and bones.
Various factors influence bioavailability, including the form of the nutrient, the presence of other nutrients, the amount of the nutrient, and individual digestive health and metabolism. Vitamins and supplements are taken by mouth, so they must pass through the digestive system first, a process called first-pass metabolism.
Some vitamins and supplements can be taken together without impeding their bioavailability. In other cases, taking them together will increase their effectiveness through synergy.
Some vitamin and supplement combinations should not be taken together because one reduces the absorption of the other.
What Vitamins Can Be Taken Together?
The body needs essential nutrients in the right amounts and in a way that maximizes their effectiveness. Knowing which vitamins and supplements can be taken together is essential when supplementing your diet. Some of the vitamin and mineral supplements to take together include the following.
Vitamin D and Calcium
Vitamin D enhances calcium absorption in the gut. This supports bone health and reduces the risk of osteoporosis complications. Vitamin D is fat soluble, so taking it with food that contains fat improves1 absorption.
Iron and Vitamin C
Vitamin C may increase the bioavailability of non-heme iron (plant-based sources). Take iron with a glass of orange juice or alongside vitamin C supplements because ascorbic acid assists iron absorption.
Magnesium and Vitamin B6
Vitamin B6 can enhance magnesium’s effectiveness, especially in reducing PMS symptoms. Vitamin B6 is believed to assist with the cellular uptake of magnesium. Taking the vitamin and supplement together improves absorption.
Omega-3 Fatty Acids and Vitamin E
Vitamin E acts as an antioxidant, protecting Omega-3 fatty acids from oxidation. Both nutrients have antioxidant and anti-inflammatory properties, so they work synergistically. Take them with a meal containing fat for better absorption because Vitamin E is fat-soluble.
Vitamin D and Vitamin K2
Vitamin D and Vitamin K2 are both fat-soluble, and both assist with balancing the calcium in the body. Vitamin K helps with calcium absorption and assists the movement of calcium through the bloodstream. Taking the vitamins together supports cardiovascular and bone health.
Omega-3s and Vitamin D
Vitamin D regulates the immune system and can help reduce swelling. Omega-3s also work with similar benefits. Taking them together may support heart and brain health and the immune system.
Magnesium and Vitamin D
Both magnesium and Vitamin D play crucial roles in supporting the function of various organs in your body. Every organ needs magnesium to function correctly, especially the heart, kidneys, and muscles. Vitamin D supports bones, nerves, the immune system, and muscles. Magnesium helps activate vitamin D and aids vitamin D absorption.
What Vitamins and Minerals to Take Together
| Vitamin | Interactions | Ways to Improve Absorption |
| Magnesium | ☒ Too much calcium | ✓ Take in the evening for relaxation ✓ Take with Vitamin D3 ✓ Take with Vitamin B6 |
| Iron | ☒ Green tea ☒ Caffeine ☒ Dairy ☒ Calcium | ✓ Take with food to avoid upset stomach ✓ Take with Vitamin C |
| Vitamin C | ☒ High doses with Vitamin B12 | ✓ Can be taken without food |
| Vitamins A, D, E, K (fat-soluble) | ☒ High doses of vitamin E can reduce vitamin K levels ☒ Too much vitamin A can interfere with vitamin D absorption ☒ Avoid taking with mineral oils | ✓ Take with healthy fats (avocado, olive oil, nuts) ✓ Take with meals for better absorption |
| B Vitamins (B1, B2, B3, B5, B6, B7, B9, B12) | ☒ Alcohol ☒ Caffeine | ✓ Take in the morning for energy ✓ B12 is best absorbed with food |
Guidelines for Adding Supplementation to Your Diet
Here are a few guidelines for adding vitamins and minerals to your health plan.
✅ Always consult a doctor because some vitamins will interact with prescription drugs, especially blood thinners and blood pressure medications.
✅ Buy high-quality vitamins without fillers.
✅ Avoid taking vitamins and supplements on an empty stomach.
✅ Take fat-soluble vitamins A, D, E, and K with fat-containing food to help with absorption. Plant-based fats in nuts or avocados work well.
✅ Take water-soluble vitamins with a full glass of water or a meal.
✅ Take the vitamins and supplements as recommended on the label.
✅ Buy vitamins and supplements formulated for your age and gender, i.e., young to middle-aged adults, seniors, women, men, etc.
✅ Do not use vitamins and supplements as substitutes for daily foods recommended for a healthy diet.
FAQs
Following are some of the common questions people have concerning vitamins and supplements.
Can I take all my vitamins and supplements at the same time?
The following are some more guidelines for taking vitamins and supplement.
If taking a multivitamin, the morning is the best time to take it, while mineral supplements are best taken later in the day. It is best to avoid taking too many supplements because supplements can interfere with each other and with vitamins.
Some vitamins and supplements should be taken at different times of the day. This is especially true for mineral supplements. For example, zinc supplements should not be taken with iron, copper or phosphorus supplements at the same time. The minerals compete with each other for absorption, meaning you could end up with a deficiency because zinc usually wins out. You will want to space out the minerals throughout the day.
Calcium and iron can interfere with each other, reducing absorption. Taking iron in the morning and calcium at night is a good strategy. The same is true of magnesium and calcium supplements. Too much calcium interferes with magnesium absorption.
Fiber supplements can interfere with the absorption of some minerals and vitamins, like vitamin D. Take fiber at least two hours after taking vitamins.Which vitamins should I take in the morning, and which are better in the evening?
For best absorption, you should take fat-soluble vitamins like A, D, E, and K after you eat breakfast, lunch, or dinner. You should take water-soluble vitamins like B and C on an empty stomach. You could take them before breakfast or at least two hours after lunch or dinner.
What vitamins and supplements should not be taken together?
While there are some vitamins to take together, there are also some vitamin and supplement combinations to avoid because one reduces the absorption of the other, or you end up with too much absorption of one, leading to health issues. Following are some examples in addition to the ones previously mentioned.
⛔ Vitamin C and vitamin B12
These vitamins should be taken at least two hours apart. Vitamin C is an antioxidant that supports the immune system. Vitamin B12 supports the nervous system and the formation of red blood cells. Taking these vitamins together may lead to poor absorption of vitamin B12.
⛔ Vitamin E and vitamin K
Vitamin K is sometimes prescribed to assist with blood clotting. Too much vitamin E can increase bleeding. Taking vitamin E with vitamin K can reduce the clotting ability of vitamin K, which can be dangerous for those on blood thinners or with clotting disorders.
⛔ Green tea and iron
Green tea supplements are high in antioxidants that bind to iron. This reduces the effects of green tea and can interfere with iron absorption.
⛔ Mineral supplements
In general, you should avoid taking various mineral supplements together or with multivitamins or antioxidants like beta-carotene.Do I need to take fat-soluble vitamins with food?
Fat-soluble vitamins like A, D, E, and K require dietary fat for optimal absorption in your body. Fat-soluble vitamins are absorbed with dietary fats and stored in fatty tissue and the liver. Dietary fat sources can be plants or animal foods.
Examples of animal foods with fat include fatty fish, egg yolks, meat, and dairy. Plant foods with essential fatty acids include peanut butter, avocado, sunflower oil, olive oil, flax and tofu.How do I know if I am taking too many supplements?
There are some typical symptoms associated with taking too many supplements. The specific symptoms indicating potential toxic levels depend on the type of vitamin or mineral. For example, too much vitamin C or vitamin E can cause diarrhea, while too much iron can cause constipation. Various symptoms to watch for include the following.
• Hair and skin changes
• Skin yellowing
• Diarrhea
• Nausea
• Vomiting
• Constipation
• Headache
• Fatigue
• Blurred vision
• Brittle hair or nails
The potential toxic effects of taking too much of a vitamin or mineral are why it is important to follow recommended dosages. This is one case in which you can get too much of a good thing!
Getting the Most Benefit From Your Vitamins
Taking vitamins and supplements daily for the best results can be a good idea. You should make it a habit, but without taking more than the recommended daily amount of vitamins and supplements. Of course, healthy foods are the best source of vitamins and minerals, but many factors other than diet influence whether a person needs supplementation. They include aging, genetics, medical conditions, and behaviors like rigorous activities that rapidly deplete some vitamins or minerals. Planning your supplementation regimen can help you get the most out of your investment in vitamins and minerals.
Sources
- https://www.ncbi.nlm.nih.gov/books/NBK557852/
- https://pubmed.ncbi.nlm.nih.gov/17151835/
- https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9564482/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6298677/
- https://www.sciencedirect.com/science/article/abs/pii/S1871402119301110
- https://pubmed.ncbi.nlm.nih.gov/29138634/
- https://www.mayoclinic.org/drugs-supplements/zinc-supplement-oral-route-parenteral-route/description/drg-20070269
- https://pmc.ncbi.nlm.nih.gov/articles/PMC5643801/
- https://www.mayoclinic.org/drugs-supplements-vitamin-b12/art-20363663
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- https://www.cancer.gov/publications/dictionaries/cancer-terms/def/fat-soluble-vitamin
- https://pmc.ncbi.nlm.nih.gov/articles/PMC164945/
Disclaimer: This article is for informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Always consult a healthcare professional before changing your health or medication routine.
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