While taking a daily vitamin may seem like a good idea, if you take it in the wrong way, it may be in vain. Your body needs a certain amount of each vitamin each day, and consuming too much of a vitamin could result in problems. Similarly, taking a vitamin with the wrong type of food could render it insoluble in your body. Taking vitamins at the right time, with the right foods and in the right doses could lead to better health and a more effective multivitamin.

Step 1

Take only the recommended dose of vitamin for your age and situation. Overdosing on vitamins may seem harmless, but certain vitamins can be detrimental to your health when taken too frequently or in too large of doses. Too much vitamin A can cause liver damage, and too much vitamin D can lead to kidney stones, warns “The Michigan Journal.”

Step 2

Stagger your vitamins throughout the day instead of taking them all at once, unless you are taking a multivitamin. This gives your body a proper chance to absorb the vitamin and simulate a more organic level of intake. If you must take them all at once, time them with your largest meal, suggests Natasha Turner, N.D., Toronto-based naturopathic doctor for TrueStar Health.

Step 3

Take your vitamins with food, if possible. Some vitamins, like A, D, E and K are fat soluble and must be taken with some sort of animal or vegetable fat for the best absorption. Others are water soluble, which means the water in your stomach will allow them to be absorbed. Either way, a small meal or snack taken with vitamins can help stop any nausea arising from the vitamins being digested.

Step 4

Plan your meals and snacks according to the levels of vitamins in your supplements. If you take a multivitamin containing your recommended daily dose of folic acid, it’s best to avoid foods high in folic acid throughout the day, says the Harvard School of Public Health. Balance your nutrition with your vitamins in order to achieve optimum health and wellness.

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