Get the Most from Your Supplements

Get the Most from Your Supplements

Top tips to get the most out of your supplements...

Get the Most from Your Supplements

Top tips to get the most out of your supplements

Don’t store your supplements in the refrigerator (unless stated on the packet e.g probiotics), bathroom, or other humid environment; store them in a cool, dark place.

Fat-soluble vitamins (vitamins A, D, E, and K) should be taken with a meal containing some oil or fat.

Sun exposure is the primary source of vitamin D, but sunscreen blocks skin synthesis of the vitamin. People in northern latitudes are especially at risk for vitamin D deficiency in the winter. Take vitamin D supplements in the form of drops or spray under the tongue daily.

Drugs can affect micronutrient status. For example, people using proton-pump inhibitor drugs for heartburn may be at increased risk for vitamin B12 deficiency due to decreased stomach acid.

To maximise absorption, take no more than 500 mg of a calcium supplement at one time. The ratio of magnesium to calcium in combined supplements should be about 1:2 or 1:3.

If you take gram amounts of vitamin C, take them in divided doses daily to maintain consistently high plasma concentrations.

“Natural” does not always mean “safe.”

If you don’t regularly consume fish, consider taking a two-gram fish oil supplement providing the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) several times a week. If you are prone to bleeding or take anticoagulant drugs, consult your physician.

A daily multivitamin/mineral supplement is important for added insurance that micronutrient requirements are met.

If you are taking iron supplements, take vitamin C also as it helps you to absorb iron better.