How to Get the Most From Your Supplements
You put a lot of thought into choosing which supplements you take. But how you take them matters, too.
Taking a supplement gets nutrients into your digestive system, but they still need to be absorbed before your body can use them. How much you absorb depends partly on the nutrient itself; how it behaves during digestion and how easily it can cross the intestinal barrier. But it also depends on when you take it, what you eat or drink with it, other supplements or medications you use, and differences in individual physiology.
At Global Healing, we consider absorption when we formulate our supplements, from the nutrient forms we choose to the ingredients we combine. We want you to get the most from your supplements, which also means understanding how to take them properly.
5 Factors That Influence Supplement Absorption
Understanding these five factors can help you take your supplements in a way that supports absorption and fits their intended use.
Timing
For most supplements, whether you take them in the morning or evening does not directly affect absorption. Rather than thinking of it in terms of numbers on the clock, consider how much your body can absorb at once and the supplement’s intended use.
For example, Calcium is absorbed most efficiently in amounts of 500 mg or less. If you're supplementing with 1,000 mg of calcium a day, you'll generally absorb more by splitting it into two 500 mg servings rather than taking it all at once.
Vitamin B12 supports cellular energy production. Taking it in the morning can give you a slight energy boost that lasts throughout the day.
Magnesium may be best taken before bed because higher amounts can have a calming effect that can help some people sleep well.
Food & Drink
Fat-soluble vitamins (including A, D, E, and K) depend on dietary fat for absorption. You’ll be able to absorb more if you take these vitamins with a meal that contains some healthy fats. Vitamin D in particular is often best taken with your largest meal of the day for this reason.
The specific form of a nutrient can make a difference, too. Calcium carbonate is absorbed best with food, while calcium citrate can be absorbed with or without it. Iron is absorbed best on an empty stomach, though some people experience nausea or stomach upset. In which case, taking iron with a small amount of food is a reasonable trade-off. Omega-3s (fatty acids) are generally better taken with a meal because the fat in food improves absorption of fatty acids.
Certain compounds in foods and drinks can also reduce nutrient absorption. Phytates found in whole grains, legumes, nuts, and seeds can bind to certain minerals, like iron and zinc, and reduce bioavailability. You don’t need to avoid nutritious foods because of this. Follow the directions for your supplement and know whether it should be taken with food, without food, or apart from certain foods or beverages.
Medications
Some medications can affect how your body absorbs or maintains specific nutrients. Certain nutrients can interact with specific medications as well.
For example, your body uses stomach acid to break down food and release vitamin B12 into the digestive system. Taking a medication like omeprazole, which reduces stomach acidity, can interfere with this process. Therefore, it can be particularly beneficial to supplement with vitamin B12 if you take antacids regularly.
If you take prescription or over-the-counter medications, talk to your healthcare provider about supplements you take and any that you are considering adding to your routine. They can identify potential interactions and tell you whether a supplement should be avoided, monitored, or taken at a different time.
Other supplements
Some nutrients support one another, while others can interfere with absorption. Vitamin C improves the absorption of nonheme iron. Taking an iron supplement with a source of vitamin C may help increase iron absorption. On the other hand, calcium can reduce iron absorption. If you’re taking calcium, iron, and vitamin C supplements, it may be best to take vitamin C and iron in the morning, and calcium with lunch.
This is why ingredient combinations matter when formulating supplements. Putting several beneficial nutrients into one product does not automatically make it a better formula. A well-designed supplement considers how those ingredients interact as well as the amounts included.
Physiology
The way your body absorbs and utilizes nutrients is unique to you. Just like physiology varies from person to person, nutrient needs and absorption can vary, too.
- Age: The way the body absorbs and uses certain nutrients can change with age. Older adults, for example, don’t absorb calcium as efficiently as younger adults, which can contribute to higher calcium needs later in life.
- Pregnancy: Pregnancy can change how your body uses nutrients. Some people may need more of a nutrient while others could need less. There are also certain nutrients that are important to fetal growth and development.
- Activity level: Regular exercise can influence how your body uses nutrients for energy metabolism, muscle function, and recovery.
- Metabolism: Once absorbed, nutrients may need to be converted into other forms before the body can use them, and the efficiency of these processes can vary from person to person.
- Genetics: Genetic variations can influence nutrient metabolism. For example, common variations in the MTHFR gene can affect an enzyme involved in processing folate.
These differences are a normal part of human physiology. They help explain why two people can take the same amount of the same supplement and experience different results.
Choose Supplements Designed for Bioavailability
How you take your supplements matters. You can follow the recommended timing, pay attention to food and medication interactions, and understand how your individual needs may affect nutrient absorption. But you shouldn't have to compensate for a poorly designed supplement.
At Global Healing, we formulate our supplements with bioavailability in mind from the beginning. We consider nutrient forms, ingredient combinations, delivery methods, and how your body uses and absorbs nutrients. But we don’t stop at developing thoughtful formulas. We also give you the information you need to understand what you’re taking and how to take it.
Posted in: Nutrition > Supplements,
Dr. Edward Group, DC
FOUNDER | HEALER | ADVOCATEDr. Group, DC is a healer and alternative health advocate, and an industry leader and innovator in the field of natural health who is dedicated to helping others. He is a registered doctor of chiropractic (DC), a naturopathic practitioner (NP), and proud alum of Harvard Business School and MIT Sloan School of Management. Dr. Group, DC is the founder of Global Healing – a mission and vision he has shared through best-selling books and frequent media appearances. He aims to spread his message of positivity, hope, and wellness throughout the world.
