Supplements are everywhere these days, and there’s a staggering number—over 100,000 dietary supplements available in the US alone. In fact, about 74% of American adults rely on these products for health benefits, energy boosts, or disease prevention, and over half use them consistently.
However, the misuse of supplements is worrisome. Many individuals are unclear about the correct dosages, when to take them, and potential interactions with medications.
Using the wrong supplements can actually lead to serious issues—think nutritional toxicity or even damage to your liver, kidneys, and heart. There are also heightened risks for nerve issues or even certain types of cancer, like when smokers take beta-carotene.
But don’t worry too much. Dr. Pooja Gidwani, an internist and obesity specialist based in Los Angeles, offers some guidance on the basics of supplement use.
Fat-soluble vitamins (A, D, E, K)
These vitamins are crucial for things like vision and immune support, and they dissolve in fat, storing in your liver and body fat. So, it’s essential to take them with meals that contain some dietary fat.
Dr. Gidwani mentions that “these vitamins rely on fat for absorption in the gastrointestinal tract, and absorption can be significantly reduced if taken on an empty stomach.” While soaking up the sunshine for Vitamin D is great, it’s also best to consume it in the morning for an energy boost, although timing isn’t too rigid.
Water-soluble vitamins (C and B complex)
In contrast, water-soluble vitamins don’t stick around in your body; excess amounts are just flushed out. They should be taken regularly but don’t necessarily need food to do their job. However, Dr. Gidwani suggests that taking them with meals can minimize stomach discomfort, especially for higher doses.
Iron
Iron plays a vital role in producing hemoglobin, which transports oxygen throughout your body. To maximize absorption, iron is best consumed on an empty stomach. It’s often recommended to pair it with vitamin C to enhance absorption.
Avoid taking iron with calcium, dairy, coffee, tea, or multivitamins, as these can hinder effectiveness. If you find that iron causes stomach issues, you might want to take it with a little food to help ease that discomfort, even though it might slightly lower absorption. Dr. Gidwani acknowledges the importance of balancing tolerability and absorption for long-term adherence.
Omega-3 fatty acids
Rich sources of omega-3s, like fish, krill, and algae oils, support heart, brain, and eye health. These should ideally be taken with a healthy fats meal, and while consistency is crucial, trying them at different times of the day can help reduce unpleasant side effects like burping or digestive discomfort.
Probiotics
These beneficial microorganisms help maintain gut health, aid digestion, and reduce inflammation. They tend to work best if you take them with or right before a meal, as food can help probiotics survive stomach acid better.
Stick to a daily routine for probiotic intake, but remember to space them out if you’re also using antibiotics to ensure their effectiveness isn’t compromised.
Multivitamins
Multivitamins are a popular choice among supplements, but it’s crucial to check what’s actually in them. As they often include both fat-soluble and water-soluble components, food can significantly improve how well your body absorbs these nutrients. Dr. Gidwani recommends taking B vitamins earlier in the day since they can be energizing.
However, it is advisable to avoid simultaneous consumption of multivitamins and iron, as they may interfere with iron absorption.
Before starting any supplements, consulting your healthcare provider is key, as they can advise on potential benefits, risks, and dosage guidelines specific to you.
