What's the optimal timing for your supplements?

When taking single vitamins, minerals, or an all-rounder multivitamin like Pollution Protection, here's how to get the most from your supplements.

Fat-soluble vitamins (A, D, E, K)

• Vitamin A (Beta-Carotene): Best absorbed with a meal containing healthy fats like avocado, nuts, or olive oil. Beta-carotene, a precursor to Vitamin A found in plants, requires fat for conversion in the body.
• Vitamin D: Also best taken with a source of fat, so consider taking it in the morning with breakfast, especially during winter months.
• Vitamin E: Similar to A and D, take it with a fat-containing meal. Aim for breakfast or lunchtime when your digestive system is most active.
• Vitamin K: Important for bone health and blood clotting. Take it with a meal containing healthy fats for optimal absorption.

Water-soluble B vitamins

• Overall B Complex: B vitamins are important for energy production so best taken earlier in the day.
• B12: Absorbs best with a meal rich in animal protein like eggs or fish, or on an empty stomach. Avoid coffee or tea for at least an hour before or after taking B12.
• B6 and Folate: Generally well-absorbed throughout the day, but consider taking with breakfast to support morning energy levels.

Multivitamins

Multivitamin complexes like Pollution Protection contain both water- and fat-soluble vitamins.

Taking them with a meal is the best option for overall absorption.

As it includes B Vitamins, Vitamin D and Vitamin E, take with breakfast or lunch for best results.

Additional tips

• Iron: Take it on an empty stomach with water (avoid coffee or dairy) for better absorption. It can cause stomach upset, so consider a gentler form like iron bisglycinate. Also note that vitamin C enhances the absorption of iron, so taking your iron supplement with a small glass of water and freshly squeezed lemon is a good idea.
• Calcium: Take it in the morning, separate from other minerals like iron and zinc that can compete for absorption. Ensure you also keep up good levels of Vitamin D and Vitamin K2, as found in Pollution Protection, for improved bone health.
• Magnesium: Consider taking it before bed to promote relaxation and better sleep. Avoid taking it at the same time as calcium. Look for well absorbed forms of magnesium such as Magnesium Glycinate and Magnesium Citrate, used in Vital Minerals Magnesium and Night Support, as they are gentle on the gut.

Important health considerations

• Individual needs vary. Consult your Naturopath, Nutritionist or healthcare provider for personalised vitamin recommendations and dosages.
• Be mindful of potential interactions with medications you're taking.
• Consistency is key! Even if the timing isn't perfect, taking your vitamins regularly is still beneficial.

About the author 

Jill Dumas

Nutritional Therapist (mBANT, mANP) and Naturopath (mGNC)

Jill Dumas is a Nutritional Therapist (mBANT, mANP) and Naturopath (mGNC) with a special interest in women's health and hormonal balance, and how the environment we live in affects our health. 

Our consumption of nutrients and toxins - the quality of the air we breathe, the water we drink and bathe in, and the earth where our food is grown - all play a part in our health. Living a ‘low-tox’ lifestyle is an important piece of achieving hormone balance and optimal health.

Learn more at jilldumas.com