Here are some recommended ways on how to take your vitamin supplements to optimize its benefits.

1. Position food as your primary option
Embracing a diverse range of nutritious foods remains of greatest importance in meeting your health requirements. However, if you find yourself deficient in specific vitamins or minerals, an additional daily multivitamin/mineral (MVM) can enhance its advantages.

2. Time your multivitamins for peak performance and to avoid an upset stomach

• Water-soluble vitamins C and B-complex can be taken with or without food, except for vit B12 which is best absorbed with a meal, and which should be taken at least 2 hours before or after vit C.
• Fat-soluble vitamins A, D, E and K require dietary fat for proper absorption and utilization by your body.
• Iron is best taken on an empty stomach. Take it with water or best with a citrus juice which aid for better absorption. Do not mix with calcium or high-calcium foods which interfere with iron absorption.
• Large doses of minerals can compete to get absorbed. Do not use calcium, zinc, or magnesium supplements at the same time. These are also easier on the stomach when taken with food.

3. Know potential interactions between your supplements and your prescriptions
Just a small amount of vitamin K in an MVM can cut the strength of a traditional blood thinner like warfarin. Taking more than 1,000 mg of vitamin E per day can raise your risk for bleeding. Taking calcium, magnesium, or iron within 4 hours can cut the strength of a thyroid medication. Ask your doctor or a pharmacist on how to time it.

4. Familiarize yourself with the alphabet of amounts
RDA (recommended daily allowance) is the daily amount of a nutrient you should get, based on sex and age. DV (daily value) is the percentage of a nutrient that a supplement or food serving adds to the average daily diet for all ages. UL (upper limit) is the most of a nutrient you should get in a day. Scan the full ingredients of your MVM so you know exactly what is in the supplement you are considering. Side effects from large doses range from tiredness or diarrhea to kidney stones or organ damage.

5. Look for quality checks
Always look for FDA (Food and Drugs Administration) approval. FDA verifies that what is on the label is in the bottle in the right amounts.