Tuesday 13/January/2026 – 12:53 AM
Dietary supplements have become an essential part of the health regimen for many adults, with studies showing that about 74% of adults in the United States take Nutritional supplements For various health purposes, with 55% of them being regular users.
However, experts point out that improper use of these supplements may be more harmful than beneficial, as it may lead to nutrient toxicity, liver and kidney problems, digestive disorders, and even an increased risk of chronic diseases.
Fat-soluble vitamins
These vitamins are stored in the liver and fatty tissue, and are important for vision, immune support, bone health, and blood clotting. It is recommended to take it with a meal containing fat to improve absorption. It is preferable to take vitamin D in the morning because it can provide energy during the day.
Water-soluble vitamins (B, C)
These vitamins are eliminated from the body through urine, so they must be taken regularly. It can be taken with food to avoid stomach upset. It is preferable to take B vitamins early in the day because they may provide a feeling of energy.
Iron
Iron is best absorbed on an empty stomach, but it is recommended to take it with vitamin C to improve absorption. It should be avoided with dairy products, coffee, tea, or multivitamins to avoid interference. If iron causes stomach upset, it can be taken with a small amount of food with less effect on absorption.
Omega 3 fatty acids
These acids support heart, brain and eye health, and it is recommended to eat them with meals containing healthy fats to improve absorption. The dose can be divided throughout the day or taken in the evening if it causes belching.
Probiotics
Probiotics help improve gut health, digestion, and reduce inflammation. It is preferable to take it with food or immediately before it, while adhering to the same daily time to ensure its effectiveness. It is preferable to take it away from antibiotics to avoid reducing their effect.
Multivitamins
Multivitamins usually contain a combination of vitamins and minerals, so it is best to take them early in the day, with food, while not taking them at the same time as iron to avoid interference with absorption.
