Supplements, Which Ones Are Worth Your While?

Vitamin Supplement Precautions

To ensure we're fully absorbing the most from the vitamins and mineral supplements we take, we do have to take some precautions. Without these precautions, the rate of absorption could be heavily affected, giving you minimal benefits of the supplements you're taking.

FAT-SOLUBLE VITAMINS

These are your vitamin A. D, E & K.

These are best taken alongside some fats like olive oil, avocado, full-fat dairy or nuts for more efficient absorption.

Vitamin D works very well with magnesium, however higher doses of vitamin D can clash with magnesium.

Vitamin A and E clash and are best taken separately.

Vitamin K and E clash and are best taken separately.

WATER-SOLUBLE VITAMINS

These are your B-vitamins and vitamin C.

These are best taken with water and during a meal, with the exception of a few that are best taken on an empty stomach (B9 & B12). 

Some of these clash with teas and coffees so it's best to take them 2 hours before or after consumption of any teas and coffees.

Vitamin C clashes with vitamin B12, hindering its absorption. 

Vitamin C clashes with copper so they're best taken separately. 

MINERALS

These are iron, zinc, magnesium, calcium, copper, iodine, selenium, phosphorus, chromium, sodium, chloride & potassium.

Iron, zinc & copper clash with teas and coffees so it's best to take them 2 hours before or after consumption of any teas and coffees.

Iron, zinc & potassium are best taken on an empty stomach.

Iron works well when taken with vitamin C or orange juice.

Zinc works well when taken with vitamin B6 and/or vitamin C.

Magnesium is best taken with a meal/snack. Works well with vitamin D. Can be taken at night if you are using it for sleep or to relax muscles or in the morning, if you are using it for energy or to prevent migraines.

The following clash and should separate competing vitamins and minerals by 2-4 hours:

Iron vs calcium 

Iron vs zinc 

Calcium vs zinc/magnesium 

Magnesium vs zinc