How To Absorb Supplements Better? Expert Shares The Trick

If you’ve been taking your supplements but still don’t feel any difference, the issue might not be what you’re taking, but how your body is absorbing it. Proper supplement absorption is key to getting the promised benefits, and surprisingly, many factors, like timing, food combinations, and gut health, can make or break your nutrient intake.

Tips To Absorb Supplements Better

So, we decided to reach out to our expert, Shrey Kumar Srivastav, Senior Consultant and General Physician at Sharda Hospital - Noida, and he explained to us how to absorb supplements better. Here is what he suggested:

1. Pair Supplements with the Right Foods

Dr Srivastav noted that not every supplement is the same; some require fats, while others function optimally on an empty stomach. For example, fat-soluble vitamins such as A, D, E, and K require healthy fats to be effectively absorbed. Combining them with avocado, nuts, olive oil, or eggs can work like magic.

Conversely, water-soluble vitamins such as Vitamin C and B-complex are more soluble in water and may be taken without food. For instance, beginning your day with a glass of water and your B-vitamin capsule would be ideal to maximise energy absorption.

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2. Be Aware of Nutrient Interactions

Certain supplements can compete with or block one another. “Calcium, for instance, inhibits iron absorption, so simultaneous consumption may reduce efficiency. Zinc and copper also compete for the gut's absorption. To be as efficient as possible, allow at least two to three hours between your doses,” highlighted Dr Srivastav.

“If you use a multivitamin, determine whether your nutrient ratios are in balance, some high-dose products may actually work against your body instead of for it,” he added.

3. Support Your Gut Health

A healthy gut equals better nutrient absorption. Even if you’re taking premium supplements, poor digestion or imbalanced gut flora can limit their effect. Adding probiotics and prebiotic-rich foods like yoghurt, kefir, bananas, and oats can help your intestines better absorb micronutrients.

Dr Srivastav recommended to avoid taking supplements immediately after heavy meals or alcohol, as these can alter gut pH and reduce uptake efficiency.

4. Time It Right

Timing is more important than most people are aware of. For example, magnesium and calcium are best taken at night because they will help to relax muscles and aid in sleep, whereas iron and B vitamins are best absorbed in the morning for energy and metabolism.

Taking supplements consistently also causes your body to develop a routine, enhancing bioavailability with the passage of time.

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5. Don't Forget Hydration

Dehydration may weaken your body's capacity to transfer and dissolve nutrients. Drink plenty of water every day, and not only while taking pills. Water helps disintegrate tablets, promotes nutrients to travel through your blood, and avoids stomach irritation.

6. Examine Your Lifestyle and Medication

Certain medications, caffeine, and even stress can interfere with nutrient absorption. For instance, antacids and antibiotics can block Vitamin B12 and iron absorption. If you’re on long-term medication, talk to your doctor about adjusting supplement types or dosages.

Similarly, chronic stress increases cortisol, which affects gut function and reduces nutrient uptake. Pairing mindfulness or yoga with supplementation can indirectly enhance results.

Bottomline

Better absorbing supplements isn't a matter of taking more, it's about taking them properly. Combine them with the proper foods, pay attention to timing, drink plenty of water, and keep your digestive system in check. When done properly, you'll find that your supplements aren't just passing through your system, they're actually fueling it.