By Dr. Natasha Turner, ND

Use the guidelines below to gain the most benefit from your nutritional supplements. Keep in mind that individual products may interact with each other, with medications and even with particular types of foods. Be sure to read labels carefully and follow the instructions of your licensed health care practitioner. Please use our Safetychecker as another reference to identify possible negative or beneficial interactions between drugs and natural products.

As with all things, toxicity is possible, especially with the fat-soluble vitamins. Be sure that you are making informed choices when taking vitamins and supplements.

When and how should we take vitamins?

Take vitamins with food: Generally, most vitamins are best tolerated and absorbed when taken with food.

When: Vitamins are best taken in dosages spaced throughout the day rather than all at once to maintain proper levels of intake. If you must take them all at once be sure to take them with your largest meal of the day. You should note that the absorption of minerals can be inhibited by fiber supplements.

Difficult to swallow pills: Those who find it difficult to swallow pills should consider opening capsules or blending them into a smoothie to drink. Many supplements are available in powder or liquid form which may be more user friendly.

Fat-soluble vitamins: Vitamins A, D, E and K are fat-soluble vitamins. These vitamins require fat, either animal or vegetable, to be present in the stomach for them to be optimally absorbed. These vitamins are best taken with meals.

Water-soluble vitamins: The B vitamins and vitamin C fall into this category. These vitamins do not require fat to be optimally absorbed by the body. B vitamins require an acidic environment to be absorbed. As such, if you are currently taking antacids, H2 blockers or other drugs that deplete stomach acid, you may have a decreased ability to absorb B vitamins.

A note about zinc: Taking too much zinc at once can cause stomach cramping and nausea. Some people can tolerate the RDA (15 mg) at one time and no more, so it may be beneficial to consider the amount of zinc per capsule of multivitamin or mineral. However, if the zinc does not cause stomach upset, it is beneficial for a number of conditions and the unpleasant effects can be lessened by taking it with food. More than 100 mg of zinc should not be taken in one day.

Herbal remedies: Unless it is specifically noted on the label or you are instructed to do so by your doctor, herbal remedies are generally best taken away from food for maximal absorption and effect. This means 20 to 30 minutes before meals or one and a half to two hours after.

Calcium: There are studies to suggest that calcium is best taken before bed to have the most beneficial effect on building bone strength and mass. Taking a calcium/magnesium supplement before bed may also help promote better sleep as it is a natural muscle relaxant and can calm the mind.

Probiotics: Probiotics like acidophilus and bifidus are best taken on an empty stomach, upon rising or before bed. As well, these products usually need to be kept in the refrigerator. Check the product when you purchase it; if the label says it is supposed to be refrigerated and it is not, the live bacterial cultures are have most likely been rendered ineffective.

Green foods: Green foods are usually best taken on an empty stomach for their beneficial alkalinizing and nutritional effects.