C-ing is B-elieving \u2014 supplements are everywhere these days.<\/p>\n
Over 100,000 dietary or nutritional supplements<\/a> are sold in the US alone. One survey<\/a> indicated that about 74% of American adults take these products for health, energy or disease prevention, with 55% considered regular users.<\/p>\n Unfortunately, many people misuse supplements because they\u2019re unsure how much to consume<\/a>, when to take them or whether they interact with their medications.<\/p>\n Most American adults take at least one supplement, particularly multivitamins, vitamin D and omega-3 fatty acids. shurkin_son \u2013 stock.adobe.com<\/p>\n Improper supplementation can cause more harm than good, potentially leading to nutrient toxicity, damage to the liver, kidneys or heart, nerve damage, gastrointestinal distress and increased cancer risk (like when smokers take beta-carotene<\/a>).<\/p>\n Don\u2019t worry, it\u2019s going to be A-OK. Dr.\u00a0Pooja\u00a0Gidwani<\/a>, a double board-certified internal and obesity medicine\u00a0physician\u00a0based in LA, shares the ABCDs of how \u2014 and when \u2014 to take common supplements.<\/p>\n Fat-soluble vitamins (A, D, E and K)<\/p>\n These vitamins \u2014 some of the most popular and essential for vision, immune support, bone health and blood clotting \u2014 dissolve in fat and are stored in the liver and fatty tissues.<\/p>\n That\u2019s why it\u2019s important to take them with a meal, especially one that contains some dietary fat.<\/p>\n Vitamin D is found naturally in foods like fatty fish, egg yolks and beef liver \u2014 and it should be taken with food to improve absorption. Yulia Furman \u2013 stock.adobe.com<\/p>\n \u201cThese vitamins rely on fat for absorption in the gastrointestinal tract, and taking them on an empty stomach can significantly reduce how much is absorbed,\u201d Gidwani said. \u201cEven a modest amount of fat is sufficient, but consistency matters.\u201d<\/p>\n She noted that timing is less important, though vitamin D is recommended<\/a> for mornings since it can provide energy.\u00a0<\/p>\n Water-soluble vitamins (C and B-complex)<\/p>\n Unlike fat-soluble vitamins that get stored in the body, excess amounts of water-soluble vitamins are flushed out via urine.<\/p>\n They require regular intake but don\u2019t need to be consumed with food.<\/p>\n \u201cHowever, taking them with food may reduce stomach discomfort, which is more common with higher doses or B-complex formulations,\u201d Gidwani said.<\/p>\n \u201cThese vitamins are generally best taken earlier in the day, as B vitamins can feel stimulating for some individuals.\u201d<\/p>\n Iron<\/p>\n Iron is key for making hemoglobin, which carries oxygen from your lungs to the rest of your body, to combat anemia symptoms<\/a> like fatigue, weakness and shortness of breath.<\/p>\n \u201cIron is best absorbed when taken on an empty stomach, as food can significantly interfere with absorption,\u201d Gidwani said.<\/p>\n \u201cIt is often recommended to take iron with vitamin C<\/a> or a vitamin C\u2013rich beverage to enhance uptake.\u201d<\/p>\n Gidwani reported that iron should be kept separate from calcium, dairy products, coffee, tea and multivitamins, which can reduce absorption.<\/p>\n It\u2019s imperative to talk with your healthcare provider before starting supplementation because some pills don\u2019t mix. Serhii \u2013 stock.adobe.com<\/p>\n If you experience nausea, abdominal discomfort or other gastrointestinal issues, she recommends taking iron with a bit of food.<\/p>\n \u201cThis may slightly decrease absorption but can improve tolerability and long-term compliance,\u201d Gidwani explained.<\/p>\n Omega-3 fatty acids<\/p>\n Fish, krill and algal oils<\/a> are designed to support heart, brain and eye health because they are rich in EPA and DHA omega-3s.<\/p>\n Gidwani said these supplements should be taken with meals containing healthy fats, and the time of day doesn\u2019t matter as much as consistency.<\/p>\n \u201cSome people prefer to take it at night if it causes belches, and some like to split it (take half of the dose in the a.m., and half of the dose in the p.m.) if it causes digestive issues,\u201d she shared.<\/p>\n Probiotics<\/p>\n