Author: Kate Scott, DipNut, mBANT, rCNHC, mIFM
DNApal co-founder | Nutrition & genetics specialist | BANT registered nutritionist

In last month’s blog, we discussed the importance of nutritional supplements as part of your health and well-being “stack” – if you haven’t had a chance to read that one yet, you can find it here.

While the right supplements are undoubtedly crucial for optimal health and wellness, navigating through the various options and considerations can be overwhelming unless you have specialised knowledge. To assist you with this, we have created the “Nutrition Nitty Gritty” series, which will explore specific vitamins, minerals, and nutrients in-depth and clarify their roles.

To truly get the best out of your supplements, it’s important to understand what they do, how they work and how to use them effectively. Knowing the best time of day to take certain vitamins and minerals, how to improve their absorption and which forms are most effective for particular health issues can help you obtain the most benefits from your supplements. So let’s take a deeper dive!

Fat vs Water-Soluble Vitamins:

Firstly, vitamins fall into one of two camps: they are either fat-soluble – which means that they dissolve in and are carried by fats and oils. Or they are water-soluble – which means they dissolve in and are carried by water. (a)

The fat-soluble vitamins include vitamins A, D, E and K, which are stored in the body’s fatty tissue and the liver and can accumulate over time, leading to excess levels.

The water-soluble vitamins include the Bs and vitamin C, which are not stored in the body for long and need to be replenished regularly.

Timing:

The timing of certain nutritional supplements can be important for improving their effectiveness. The best time of day to take supplements can vary depending on the type of supplement/s you are taking. For instance, taking calcium earlier in the day with food will help your body absorb the nutrient better.

The B vitamins are best taken during the day with food. B vitamins play a role in a number of activities in the body, including energy, which is why you don’t want to be taking them at night. On the other hand, supplements that contain magnesium and zinc can help improve sleep quality and are better taken at night. The same goes for l-theanine, an amino acid known for its calming effects.

Generally speaking, taking a multivitamin with food (especially a meal that contains fat) is recommended, as this can help improve absorption.

On the other hand, probiotics are best taken on an empty stomach either in the morning or at night.

Omega-3 can be taken at any time of day, preferably with food.

Factors that Block Absorption:

Certain factors can prevent your body from absorbing supplements effectively. For example, consuming caffeine can hinder the absorption of minerals such as iron, zinc, magnesium and calcium. Drinking alcohol reduces the release of digestive enzymes that help with the breakdown and transport of many nutrients but specifically vitamins A, D, E and K, and the B vitamins.

Taking high doses of certain vitamins can interfere with the absorption of others. For instance, high doses of vitamin C (more than 3mg per day) can inhibit the absorption of copper and vitamin B12. Certain medications can inhibit the absorption or deplete reserves of nutrients. For example, laxatives decrease the absorption of many vitamins and minerals, anticonvulsants decrease folate absorption, and increase the metabolism of folate, vitamin D and vitamin K.

Factors that Help Absorption:

You can do several things to enhance the absorption of your supplements. For instance, taking supplements with food can help improve their absorption, as can taking them in smaller doses more regularly throughout the day. Taking or eating food containing vitamin C enhances the absorption of iron while taking vitamin D and K2 supplements can improve the healthy absorption of calcium.

Different forms of nutrients can vary in their bioavailability (b). Bioavailability refers to the proportion of a nutrient that the body can absorb and utilise. For example, certain forms of iron, such as heme iron found in animal products, are more readily absorbed by the body than non-heme iron found in plant-based foods. Similarly, the bioavailability of calcium can be influenced by factors such as the presence of other nutrients and whether the calcium is in a soluble or insoluble form. Vitamin D is also important in calcium absorption, as it enhances calcium uptake in the intestine. Overall, understanding the bioavailability of specific forms of nutrients can help individuals optimise their diets to ensure they are getting the most benefit from the nutrients they consume. We will cover this in each vitamin and mineral blog, so keep checking in for those to find out more.

Vitamins and Minerals that Work Well Together (Agonists / Friends):

Certain vitamins and minerals work well together, and taking them in combination can enhance their benefits. As mentioned above, taking vitamin D, K2, and calcium together can help improve bone health. Similarly, taking vitamin C and iron together can enhance the absorption of the latter. Magnesium and potassium are also a great combination, as they work together to regulate blood pressure. You can also save on your monthly supplements by buying complementary supplements in one as opposed to buying each individually.

Vitamins and Minerals that Don’t Work Well Together (Antagonists / Foes):

While some vitamins and minerals work well together, others can interfere with absorption. For example, taking high doses of zinc can interfere with the absorption of copper, while high doses of iron can inhibit the absorption of zinc. Similarly, taking calcium and iron supplements together can reduce the absorption of the latter.

We have put together a cheat sheet for you to check which vitamins and minerals work well together and which don’t.

As you can see from the tables, certain metals can also impact vitamin absorption. Aluminium, lead, mercury, cadmium, and nickel (heavy metals) can bind with vitamins in the digestive tract and form complexes that are difficult for the body to absorb. Additionally, these metals can also damage the intestinal lining, reducing the absorption of nutrients. For example, lead exposure has been linked to reduced absorption of vitamin D, which can lead to bone disease. Mercury can interfere with the absorption of vitamin E, which is important for maintaining healthy skin and eyes. Cadmium can reduce the absorption of calcium, which is important for strong bones and teeth. Nickel has been shown to interfere with the absorption of iron, which can lead to anaemia. Therefore, limiting exposure to these heavy metals and consuming a balanced diet rich in vitamins and minerals is important to ensure proper absorption and utilisation of nutrients.

Added nasties:

Most good-quality supplement brands put a lot of effort into researching and sourcing the best quality formulations to put into their supplements. However, not all supplement brands are clean, good quality or ethical. Look out for things like:

• Artificial sweeteners such as aspartame, saccharin, or sucralose have been linked to negative health effects.
• Hydrogenated oils / trans fats are unhealthy and can increase ‘bad’ cholesterol and free radical damage.
• Caffeine can have some health benefits, but in some people can cause negative side effects like insomnia, anxiety and increased heart rate.
• Synthetic colours and flavours are linked to various negative health effects.
• Fillers and binders such as magnesium stearate can block the absorption of other nutrients.

It is important that you read supplement labels carefully and do research on any ingredients that you are not familiar with.

The dangers of self-diagnosis and over-supplementing:

Now we all love searching the web for a self-diagnosis of all our ailments. However, this can lead us to end up spending a fortune on supplements that may contradict each other or not be necessary.

Over-supplementing can be dangerous, unnecessarily expensive, and lead to adverse health effects. Although vitamins and minerals are essential for good health, consuming too much of them can be harmful. Excessive intake of certain vitamins and minerals can lead to toxicity and cause symptoms such as nausea, vomiting, and diarrhoea. For example, over-supplementing with vitamin A can cause liver damage (c), while excessive intake of iron can lead to organ damage (d). Additionally, some supplements may interact with medications, leading to unwanted side effects. Following recommended dosage guidelines and consulting with a healthcare professional before starting any supplement regimen is important. A balanced diet rich in whole foods is often the best way to obtain the necessary nutrients.

Our genes significantly influence how we absorb, convert and use nutrients. So order a DNApal test today to learn more about your unique needs and relieve some of the guesswork!

Feel free to leave us a comment if you have any further questions.

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