What are the best ways to take different vitamins?

Michael R. Grigsby, Editor  Friday, June 20, 2025, at 10:11 AM EST

Somerset, Kentucky---Should I take vitamins? Generally speaking, no. The majority of healthy individuals who eat a balanced diet don't require vitamins. Vitamins are essential substances that your body needs to function correctly and maintain good health. The majority of vitamins are included in the food we eat.

What are the Best Ways to Take Different Vitamins

Considering the abundance of supplements on the market, it's astonishing that not all nutrients in whole foods can be found in a capsule. Therefore, the most effective way to meet your health needs is to eat a variety of healthy meals. Nonetheless, these pointers will help you make the most of your daily multivitamin/mineral (MVM) if you're deficient in a particular vitamin or mineral or if you want to cover all the bases.

Your MVM is yours to take whenever you like. You may choose to take it with a meal or as a snack, as your body absorbs some of its vitamins more effectively when you eat. Additionally, if you take it without eating, you won't experience an upset stomach. Not a fan of breakfast food? Eat it for dinner or even for lunch.

The majority need to be taken daily because your body doesn't store them, and water dissolves them. Thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid (B9), and cobalamin (B12) are among the B vitamins and C vitamins. Take these with or without food, but ideally after a meal so that the B12 is better absorbed. If you take vitamin C as well, wait two hours between doses. Your body may not use vitamin B12 if you take vitamin C.

When to Use Fat-Soluble Vitamins

For your body to absorb and utilize vitamins A, D, E, and K, it is also necessary to have fat from a meal. However, you don't require any saturated fat at all or a lot of fat. It will work just fine if it's the nutritious plant-based form found in foods like almonds and avocados.

If You Consume Supplements With Iron

Iron is best absorbed when you are not hungry. It's best to take it with water or citrus juice. Vitamin C and iron work well together. If it makes you nauseous, wait to consume it until after a meal. However, avoid combining it with calcium or high-calcium diets, as they can disrupt the iron balance. You won't comprehend either. Unless directed differently by a physician, males and postmenopausal women should avoid taking supplements containing this mineral. Most MVMs have more than you'll require.

If You Utilize Supplemental Minerals

Minerals in high concentrations may compete with one another for absorption. The concurrent use of calcium, zinc, and magnesium supplements is not advised. Additionally, if your doctor advises you to take these three minerals with food, try taking them with alternate meals or snacks, as they are easier on the stomach when taken that way. Never use a single mineral along with an MVM or an antioxidant vitamin supplement, such as one containing lycopene and beta-carotene. See also: Supplements: What is silicon dioxide and how is it used?

If You Consume Vitamin A

Keep an eye on the quantity of "preformed vitamin A." Doses of more than 10,000 IU per day can result in birth abnormalities if you are pregnant. If you smoke, or even if you've never smoked, having high amounts of both vitamin A and the generally safe beta-carotene (a material that the body converts to vitamin A) may increase your risk of developing lung cancer.

Prenatal Vitamins and Morning Sickness

Extra folic acid and iron are crucial for a healthy pregnancy and baby. They can be found in most prenatal vitamins. But some prenatal vitamins can make nausea worse, primarily because of the iron. If this happens to you, consider pairing your prenatal vitamins with a light snack before bedtime. Consult with your doctor to determine the best prenatal formula for your specific needs.

Your Prescriptions and Supplements

Numerous popular medications may interact with even basic nutrients. The tiny quantity of vitamin K in an MVM can reduce the effectiveness of a conventional blood thinner like warfarin if you take it. Bleeding risk increases when vitamin E intake exceeds 1,000 mg daily. Additionally, taking calcium, magnesium, or iron within 4 hours of taking thyroid medicine can reduce its effectiveness. Consult your physician about the ideal timing.

The Amounts Alphabet

The recommended daily allowance, or RDA, is the daily intake of a nutrient that is appropriate for your age and sex. The percentage of a nutrient that a food item or supplement adds to the typical daily diet for people of all ages is known as the daily value, or DV. The upper limit of a nutrient is the maximum amount you should consume in a day. Large doses can cause a variety of side effects, such as kidney stones, organ damage, fatigue, and diarrhea.

Discover What's Inside.

There isn't a single accepted MVM formula. A few contain more nutrients than is advised. Others may not meet some RDAs easily. For example, a tablet that is easily taken could not contain all the calcium required to meet the RDA. To find out everything that is in the supplement you are thinking about, read the ingredient list in its entirety. It will also help you determine whether you need to take it.

Customize Your Recipe

Purchasing formulas tailored to your age and sex is another approach to increase your intake of the nutrients you require. For instance, several senior-specific vitamins contain higher levels of calcium as well as vitamins D and B12. As you age, your body's ability to absorb vitamin B12 decreases. After menopause, women, in particular, frequently require additional calcium and vitamin D to protect their bones. The iron is left out of men's formulations.

Are Candies Any Good?

There are differing views on gummy vitamins. According to one study, gummy vitamin D supplements provide greater absorption than tablets. Gummies, on the other hand, may include a high calorie and sugar content. Additionally, it's simple to overindulge and consume too many because they taste like candy. They might even result in cavities. Furthermore, not all brands have all of the necessary vitamins and minerals. Some might not even have the quantities specified on the label.

Seek out Quality Assurance

Look for brands that have been "verified" by one of the three U.S. businesses that test supplements—ConsumerLab, NSF International, or Panicepteia—as the FDA does not regulate supplements. These testing companies confirm that the contents of the bottle match the label in the appropriate amounts.

Maintain a Supplementary Diary

You may monitor how much you take each day and time out the different supplements you

take by keeping a journal. You can print off and complete the "My Dietary Supplement and Medicine Record" form from the Office of Dietary Supplements at the National Institutes of Health. When you visit the doctor, bring your list of medications along with you.

Supplement Safety

It seems like these products should be harmless. After all, you use herbs all the time when you’re cooking. But some may not be safe, especially if you have certain medical conditions or take some medications. Talk with your doctor before taking any supplements.

---

SOURCES:

American Family Physician: “Vitamin B12 Deficiency: Recognition and Management,” “Common Tongue Conditions in Primary Care.”

American Society of Hematology: “Anemia.”

Harvard Health Publishing: “Vitamin B12 deficiency can be sneaky and harmful.”

Mayo Clinic: “Vitamin B-12.”

U.K. National Health Service: “Vitamin B12 or folate deficiency anemia.”

NIH Office of Dietary Supplements: “Vitamin B12 Fact Sheet.”

The Journal of the American Osteopathic Association: “Nutritional Deficiencies After Gastric Bypass Surgery.”

---

This article was written by Michael R. Grigsby, one of the news editors for LCTI, LLC. Michael is passionate about the outdoors, photography, strength sports, and powerlifting, and he is dedicated to bringing you accurate and insightful news reports on a wide range of topics. He loves connecting with readers and is always happy to answer any questions you may have. If you have any questions about this news article, please feel free to contact Michael at lctillc@outlook.com or by leaving a comment below.

---

Copyright 2024 LCTI, LLC. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.