Anna Hartz
How to Make Your Vitamins Work Harder
Taking vitamins can seem simple, but knowing when and how to take them can make a big difference.
Most vitamins can be taken any time of day. Still, some are better absorbed when taken with food, especially meals that contain fat, according to Healthline.
Understanding this can help you get the most from your supplements. Additionally, consult your doctor before taking daily vitamin supplements – you might not need any! Or your needs could vary across the seasons.
The Vitamins Your Body Needs
Your body needs 13 vitamins to work well. If you’re lacking in any of them, here is some practical information on the supplements you can take.
Nine are water-soluble, and four are fat-soluble. Water-soluble vitamins dissolve in water and don’t need to be taken with food. Fat-soluble vitamins, on the other hand, need fat to be absorbed properly.
Water-soluble vitamins include vitamin C and all eight B vitamins, like B12 and folate. Since your body does not store them, you need to take them regularly.
Vitamin C supports your immune system and acts as an antioxidant. You can take vitamin C anytime, with or without food. But some find it easier on the stomach when taken with meals.
Complimentary Foods
B vitamins help your body create energy. Many people prefer to take them in the morning because they can boost alertness. Some, like vitamin B12, may be absorbed better on an empty stomach with water.
Fat-soluble vitamins need fat to be absorbed well. Vitamin A helps with vision and immune health. It is best taken with a fatty meal.
Vitamin D is vital for bones and immunity. Most experts say take it with food containing fat for better absorption.
Vitamin E is an antioxidant that supports your blood and immune system. It’s usually taken with food but can be absorbed if you eat enough fat throughout the day.
Vitamin K helps with blood clotting and bone health. You should take it with a meal that has fat.
Multivitamins have both types of vitamins. They are usually best taken with a meal to improve absorption and reduce stomach upset.
If you take several supplements a day, you might want to split doses. For example, take one with breakfast and one with lunch. Always check with a healthcare professional to know what’s best for you.
