Many of us take vitamin supplements hoping for better health. But did you know that when you take them affects how well your body absorbs the nutrients? Taking vitamins at the wrong time can mean your body doesn’t get the full benefit. Dr. Saurabh Sethi, a Harvard-trained gastroenterologist, explains the best times to take common vitamins like calcium, iron, vitamin C, and vitamin B complex so you get the most out of them.
The Right Time for Common Supplements
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Dr. Sethi breaks down how to take these vitamins for maximum absorption and fewer side effects:
Iron:
Dr. Sethi says the best time to take iron is in the morning on an empty stomach. Pair it with vitamin C because that helps your body absorb iron better. He warns against avoiding tea or coffee around this time since they can block iron absorption and make the supplement less effective.
Vitamin B Complex:
Vitamin B complex is best taken in the morning because it helps your body turn food into energy. Taking it early gives you more energy throughout your day. Since vitamin B supports your metabolism and brain function, starting your day with it can keep you active and focused.
Calcium:
Calcium supplements work best when taken in the evening or with meals. Taking calcium with food makes it easier on your stomach and can reduce side effects like indigestion. Dr. Sethi suggests not taking calcium and iron together because they interfere with each other. Taking them at separate times can help your body absorb both better.
Zinc:
Zinc is better absorbed when taken with food, ideally during dinner. Taking it with food helps avoid nausea that some people feel when they take zinc on an empty stomach. Plus, zinc should be taken away from iron because both compete for absorption in the digestive tract.
Why Timing Makes a Difference![3 - 2025-08-29T155050.933]( "timings for vitamins")
Our body’s ability to absorb vitamins depends on many things. These include how much stomach acid you have, what else you eat, and how your body processes nutrients throughout the day. For example, iron needs an acidic environment to be absorbed well, which is why it’s best on an empty stomach in the morning. On the other hand, calcium is better absorbed with food to avoid upsetting the stomach.
Dr. Sethi explains, “Taking supplements at the right time maximises their effectiveness and reduces possible side effects like nausea or upset stomach.” Ignoring timing can mean wasting money on vitamins your body can’t use properly.
Helpful Tips for Taking Vitamins
- Always check if your vitamin should be taken with food or on an empty stomach.
- Avoid drinking tea or coffee near the time you take iron supplements.
- Try to take vitamin B complex early in the day to boost energy.
- Separate calcium and iron supplements by a few hours to avoid reduced absorption.
- Take zinc with your evening meal for better tolerance and absorption.
Conclusion
Taking your vitamins at the right time is key to getting the most from them. Dr. Saurabh Sethi’s advice helps simplify how to plan your supplement routine. Small changes like taking iron with vitamin C in the morning or having calcium with dinner can boost your health and reduce side effects. When you align your supplements with your body’s needs, you’re helping your body absorb them better and support your overall wellness.