To ensure you get the most out of your vitamins and minerals, it's essential to ensure their bioavailability: that they are absorbed from your intestines efficiently and presented to your cells in a form that can be used or stored. Following the dos and don'ts below will help you to maximise this bioavailability.
Do
Take supplements with snacks
As this aids absorption and lessens any potential side effects.
Take after your evening meal
As mineral movements and repair processes in your body that use these nutrients are greatest at night.
Wash down with water
Enough to comfortably take the supplement.
Take fat-solubles with food containing fat
For example, Co-enzyme Q10, evening primrose oil, fish oils, and vitamins A, D, E, K should be taken with food containing some fat, such as milk.
Spread doses through the day
If taking 2+ of the same supplement, spread them out to maximise absorption and maintain even blood levels.
Give your supplements time to work
Some vitamins, minerals and supplements can take up to 90 days to work. Be patient.
Don't
Take with hot drinks
Tea/coffee can interfere with absorption and heat can destroy live ‘friendly’ bacteria.
Take fish oil before breakfast
On an empty stomach, essential fats are more likely to be used for energy rather than key functions.
Take with grapefruit juice
Grapefruit can significantly affect the metabolism of certain substances (well documented with medicines).
Double up
If you miss a dose, take the next one at the usual time. Don’t double up.
Exceed the recommended dose
Only exceed the label dose if advised by, and under the supervision of, your doctor.
Mix with prescribed medication without advice
Check with your doctor before taking vitamins and minerals if you’re on prescribed medicines.
