Taking supplements the right way: Be sure to avoid these mistakes

Do you take any supplements on a regular basis? Modern diets often lack the essential vitamins and minerals we need for optimal health. Factors like modern farming methods and food processing strip nutrients from our food, making supplements a valuable addition to our diets.

Although taking supplements seems straightforward, there are many ways to make mistakes. How you take your supplements can significantly impact their effectiveness. In this article, we highlight some common supplement mistakes and offer tips on how to improve your supplement routine.

Common Supplement Mistakes and How to Avoid Them

1. Using Supplements as an Excuse

"If I take my vitamins in capsule form every day, I won't need to eat fruits and vegetables anymore." This belief is a common mistake. Supplements should complement, not replace, a healthy diet. Ensure you maintain a balanced diet rich in fruits and vegetables while using supplements to support your health.

2. Not Following the Recommended Dose

Are you aware of the recommended dose for each of your supplements? If not, it's crucial to check the label or consult a healthcare professional. Taking more than the recommended dose can lead to side effects and long-term issues. Conversely, taking too little may not provide the desired benefits. For instance, excessive vitamin C is excreted through urine, making higher doses a waste of money.

3. Ignoring Expiration Dates

Yes, supplements have expiration dates. Over time, they can lose their effectiveness, especially if stored improperly. Regularly check the expiration dates of your supplements, like magnesium, to ensure they are still effective.

4. Not Taking Fat-Soluble Vitamins with a Fat Source

A common mistake is not taking fat-soluble vitamins, such as vitamins A, D, E, and K, with a source of fat. These vitamins dissolve in fat, so taking them without fat can impair absorption. If your supplements do not include added oil, try consuming them with nuts or avocado to improve absorption.

5. Taking Supplements at the Wrong Time of Day

Different supplements should be taken at different times for optimal benefits. For example:

• Vitamins A, D, E, K: Best taken with meals containing healthy fats, such as breakfast, lunch, or dinner.
• B Vitamins: Ideal to take in the morning to boost energy levels and reduce fatigue.
• Chlorella and Spirulina: Best taken in the morning due to their energy-boosting properties.
• Probiotics: Should be taken with a light meal or 30 minutes before a larger meal to ensure the microorganisms reach the intestines.
• Omega-3: Take in the morning or at the start of a meal to ensure efficient absorption.

6. Combining Medications & Supplements Without Consultation

If you are on medication, consult your doctor before starting any supplements. Some supplements can interact with medications, affecting their efficacy. For example:

• Iron: Can reduce the absorption of medications like thyroid hormones and antibiotics. Space out intake by 2 hours.
• Zinc: May also impact the effectiveness of certain medications. Delay intake by 2 hours if taking antibiotics.
• Folate: Can decrease the effectiveness of methotrexate, used for conditions like leukemia and rheumatism.
• Calcium: Can affect the activity of calcium blockers like verapamil. Take calcium supplements 2 hours apart from other medications.

7. Taking Vitamins Irregularly

Inconsistent vitamin intake can lead to fluctuating nutrient levels. For best results, adhere to a regular schedule and follow the recommended daily doses. Regular intake is crucial for maintaining optimal health.

8. Incorrectly Combining Supplements

Some vitamins and minerals work well together, while others should be avoided in combination. For example:

• Vitamin D with Vitamin K: Vitamin K2 supports the effectiveness of Vitamin D.
• Iron with Vitamin C: Vitamin C enhances iron absorption, so take iron with a vitamin C-rich beverage like orange juice.

However, avoid combining:

• Iron with Calcium, Magnesium, or Zinc: These can interfere with each other's absorption. Iron is best taken with Vitamin C.
• Folic Acid with Zinc: This can hinder absorption.

Improving Your Supplement Routine

Understanding these common supplement mistakes can help you better manage your intake. Pay attention to the correct dose, timing, and potential interactions with medications. If in doubt, consult your healthcare provider to tailor your supplement routine to your needs.

With these tips, you can optimise your supplement routine and support your overall health more effectively.