10 Ways To Make Your Vitamins Work Better

You take supplements to boost your overall health. Here’s how to get the most out of every pill.

- Denise Mann

1. TAKE THEM WITH FOOD

“Eating initiates a cascade of digestive processes that help absorb nutrients from food, and this will also optimize the absorption of the vitamins and minerals,” explains Douglas “Duffy” MacKay, ND, senior vice president of scientific and regulatory affairs at the Council for Responsible Nutrition. Taking supplements on a full stomach also helps prevent them from causing nausea, a common side effect. Of course, there are exceptions—in this case, it’s iron. Take it on an empty stomach for better absorption.

2. LEARN HOW THEY WORK WITH YOUR MEDS

Vitamins and minerals can interact with prescription and over-the counter medications, sometimes making one or the other less effective. For example, calcium may interfere with the absorption of levothyroxine, a thyroid medication. “They compete for absorption in the bloodstream and should be taken a few hours apart,” MacKay says. On the other hand, supplements sometimes help drugs work better. Studies show that antidepressants are more effective when taken with omega-3-rich fish oil. The worst-case scenario: when supplements excessively amplify a medication’s effects. For instance, fish oil, vitamin E, and gingko are natural blood thinners, so if you take any of them together with an anticoagulant, your blood may become too thin, raising the risk for internal bleeding and hemorrhagic stroke. Ask your doctor or pharmacist for guidance before starting on any supplements.

3. TAKE THEM WITH FAT