Often times the labels of various vitamin supplements define, how to best take any particular vitamin supplement. But sometimes they don’t. Sometimes they just say “a serving once daily with water”, “a serving twice daily with water” or any other amount of that. But none of the supplements ever actually explain, why it’s important.

At least for me and I’ve found many other people being that same way, it is really important to know, why exactly is it important to take a supplement particular way, because it’s way more easier to stick to the recommendations then. In this article I will to cover not only how to take vitamin supplements, but also why that particular way is the way it should be done and why it’s crucial for most benefit.

To make it easier for you to find the information paramount to you, first I will go over the general stuff. And after that I will go into detail on several different vitamin supplements, looking at some examples and explaining the specifics of how to best take each of them.

The General Stuff On How To Take Vitamin Supplements And Why?

So, essentially it’s no rocket science. You may have vitamins coming in various dosage forms.

Many Tablets, Pills, Capsules Etc. Of Vitamin Supplements Can Be Easily Swallowable Even Without A BeverageVitamin supplements in forms of tablets, pills, capsules and similar of that kind you should take with a glass of water. This makes them easier to swallow. Nonetheless, they can also be taken without water in case you don’t have any at hand.

But depending on the supplement this may result in kind of a “heavy feeling” in your neck or lower neck area. And that should best be dealt with by having some food on top of it or having some water as soon as possible to flush it down.

Don’t take gummy vitamins and don’t fall for their nonsense that vitamins in tablets, pills, capsules etc. are hard, disgusting, unpleasant to swallow. It’s a marketing trick. Gummy vitamins are usually low on nutrients and they contain many unwanted additives, including a whole variety of different forms of sugar. Sure, they’re tasty, but sugar shouldn’t be in you daily supplement as all it will do over a long period of time, will harm you.

Can water be replaced with another beverage?

An Awesome Way How To Take Vitamin Supplements Is With A Freshly Squeezed Fruit Or Vegetable JuiceYes, it can. However, the options are quite limited. Preferably it should be either water, freshly squeezed natural juice out of fruits or vegetables, or at least a juice without sugar, glucose syrup or any other sugar containing additive.

Nonetheless, you should always avoid alcohol, coffee or sugary drinks when consuming vitamin supplements. This is because these beverages are very likely to mess with the nutrient absorption, which essentially means that you’re getting less of any given supplement. Thus, also lesser of a benefit.

The dose you should take at one time depends on how much tablets, pills or capsules etc. does the supplement defines as the serving size or the size for daily consumption.

If there’s just one tablet, pill, capsule etc. meant for daily, then there’s no need to divide it in some way. Just take it daily depending on when it’s best to consume it (see below or draw parallels from an article I wrote on multivitamin supplement intake timing)

If there’s more than one tablet, pill, capsule etc. to take daily, then preferably you should divide the doses in equal amounts to take them throughout the day. For example, in general if you have to take two, you can take one in the morning, one in the afternoon. But for example, if you have to take three, you can take one in the morning, one midday and one in the afternoon.

Any amount beyond that (4, 5, 6 and so on) tablets, pills, capsules etc. you need not to divide in doses so that you would take one tablet, pill, capsule etc. at a time. Depending on your preference divide it no more than in three parts throughout the day.

Dividing the daily dosage into smaller doses throughout the day may not be always necessary and it will highly depend on what type of vitamin supplement we are talking about. But for some it is crucial for superior benefit.

Singular Water Soluble Vitamin Supplements

This category concerns singular vitamin supplements of vitamin C and B vitamins.

Water Soluble Vitamins Are Best To Take With WaterSolubility and absorption wise these supplements can be taken without drinking the glass of water, if one decides to do so. This is because you won’t absorb less as your body itself contains lots of water.

These vitamins are best consumed no less than twice daily. This is because these are the kind of vitamins that either can’t be stored or can be stored in very insignificant amounts. And every 12 hours or so any amounts that are not yet used by the body will be excreted.

And this essentially means that if you are to consume the whole dose of a supplement right in the morning, in the afternoon your body does not have those with the supplement gained vitamins anymore as they got excreted.

Therefore, as I said, divide the daily serving in at least two doses that you can take throughout the day.

Singular Fat Soluble Vitamin Supplements

Fat Soluble vitamins are vitamin A, D, E and K.

Fat Soluble Vitamins Are Best To Take With Fat-like Substances (Oils Etc.)Because of the fact that these supplements contain vitamins that are fat soluble, either the supplement has to have an oil within it, or they should be consumed together with an oily (fat containing) substance. This is needed as the amounts that the body can absorb are highly dependent on, whether there is a fat containing substance present.

If there won’t be, the absorption may be troubled and you may not gain the desired benefit solely because of that fact.

However, don’t get me wrong. You don’t have to take your vitamin supplement with a sup of oil. Rather have your food be cooked or fried in an oil, have some in your salad or have it in any other pleasant and enjoyable way in your meal.

Unlike water soluble vitamins, these vitamins body can store pretty efficiently. Therefore, if you do not want to, you need not to divide the daily dose throughout the day.

Omega-3 Supplements

Omega-3 supplements are pretty straight forward. Take them with or without water, best twice daily.

As most omega-3 supplements come from fish oil, they are best to consume right before a meal. This prevents any “fish oily” burps and unpleasant taste in the mouth later in the day.

Probiotic Supplements

Probiotic BacteriaWith Probiotic supplements it’s quite similar as it is with Omega-3 supplements. Take them with or without water, best twice daily.

And it’s best take them right before you eat. This is because these kind of supplements contain to the digestive system friendly microorganisms that enhance the digestive system’s health and nutrient absorption both from food and other supplements that you may take.

Multivitamin Supplements

As proper multivitamin supplements contain both water and fat soluble vitamins, they are best to take at least twice daily with meals that contain at least some fat (see also an article on multivitamin supplement intake timing).

Vitamin Supplement Combinations

One Glass Of Water Is Enough When Taking Multiple Vitamin Supplements At The Same TimeThere is really just one thing left to mention that was not already in one way or another discussed.

And this one might seem obvious, but I still feel that I should mention it.

Whenever you consume multiple vitamin supplements at the same time, it is not necessary that you on each particular one drink a whole glass of water. Of course, you can do that, if you choose to. But in terms of getting better absorption drinking multiple glasses of water won’t affect it.


If you liked the article, please leave us a comment below – even one sentence helps. And consider including your Twitter handle so I can thank you personally!

A note, a question or your personal view on the matter – all are truly welcome. And sharing will always be sincerely appreciated.

Have An Awesome Day!
Cheers!

6 Comments

  • Jill

    May 10, 2018 - 12:43

    Hi Matiss,
    Thanks for all the information about the times and so on with taking vitamin supplements. The writing on the bottles is usually so tiny one can’t read it anyway so this is an enormous help. I found it well written and feel better about taking my supplements knowing how I should be taking them.

    • Matiss Dzelve

      May 14, 2018 - 07:25

      Hey, Jill!

      I’m glad you found the article helpful and beneficial. Means a lot. 🙂

      Cheers! Have a great one!

  • Sanders

    May 10, 2018 - 08:59

    Hi and thanks for the informative article. As a guy who prefers a healthy lifestyle, as long as I can smoke my tobacco and drink coffee loaded with sugar, I found some solid tips and advice that I was unaware of. The different types of vitamins, and how they should be taken is very helpful. I have always just taken my supplements usually with my morning coffee but will try to change my habits and use water. I have heard that you should drink x amount of water daily, your thoughts on the value (if any value) to drinking large amounts through-out the day as a supplement?
    Thanks,
    Sanders

    • Matiss Dzelve

      May 12, 2018 - 07:27

      Hey, Sanders!

      I’m glad and truly happy that you found the article helpful! 🙂

      Well, the typical amount that most doctors recommend is 2 liters of water daily. But from what I’ve heard or read somewhere is that another liter to that can actually transfer to a lot of additional benefits.
      However, the actual amount of water that you need daily is highly dependent on various factors, like the amount of exercise or the environment. Therefore, it hugely fluctuates among people – the amount that would be perfect for a person living close to the equator will be hugely different from someone, who’s living in Arctic.
      But nonetheless, there is a kind of a rule to this, which I too use as my guide. Whatever you do, you need to consume daily so much water that you ensure that you’re urine is in a light color at all times. If it’s too dark or to saturated, you are consuming too less of water.

      Cheers, Sanders!
      And Have A Great One!

  • Petra

    April 25, 2018 - 06:42

    Hi Matiss,

    Great informative article. Some very good points on avoiding sugar where possible. You are very right when talking about marketing tricks in regards to ‘packaging’, such as the gummy vitamins. I must admit though that sometimes the vitamin tablets are quite big and if you don’t drink enough water with it, it just seems to get stuck halfway down your throat. That’s why I choose powder form where possible, such as probiotics. I’m guessing that shouldn’t detract from the nutritious value?

    Good point about the fish oil supplements, I’ve never really thought about the after taste. And a good reminder in regards to half-life of some vitamins. Many of those come in the ‘one tablet a day’ form, which is just so handy, but not so handy if it doesn’t last long enough.

    I’ll take all of this information into consideration in the future! Thank you for the valuable lesson. Looking forward to reading more of your posts. 🙂

    • Matiss Dzelve

      May 12, 2018 - 03:35

      Hey, Petra!

      Oh, yes! I know exactly what you’re talking about. It had happened to me too. And yes, one way to avoid this is to drink plenty of water. Another one that I found is to immediately eat something, which also makes that feeling go away.

      Powders are actually very good forms for intake. What I’ve found is that they usually have even less additives than capsules or tablets does. However, be careful with flavoring (cause it’s common among powder forms). Even when they say it’s natural, it can be contaminated and there might not in fact be anything natural about the particular flavoring. I’m not saying that this is something that is always true. Just giving you a heads up! 🙂

      Either way, if any of the powders that you use has some flavoring, you can always contact the manufacturer and ask for what kinds of ingredients are used there. They should let you know.

      Another thing about the ‘one tablet a day’ supplements – they are never okay for multivitamins. The truth is that it’s not really possible to put everything that should be in a multivitamin in a single tablet or capsule. Therefore, always be careful of those multivitamins that promise you this. They are without exception pretty worthless in terms of your benefit.

      Sorry that I didn’t manage to get back to you sooner. 🙂

      Thank you for the kind words, I truly do appreciate them.
      Cheers! And have an awesome day.

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