With the supplement industry being a multibillion-dollar industry and with new supplements coming out what feels like every week, it can be difficult to know the good from the bad and how we can get the most benefit from the supplements we are taking.

I have recently had an influx of questions about how we can maximise our supplements so I thought I would collate everything I know about this topic in one easy to read article.

Q. Is it bad to take too many supplements?

A. I find supplements so helpful to boost my client’s nutritional status or quickly improve symptoms with the right combination of herbs. The number of supplements that each client will take initially will be completely different depending on what is going on for them but I always make sure that every supplement is specifically targeted to maximise absorption and end results. Taking a lot of supplements isn’t always a bad thing but should only be taken if specifically indicated and always with the goal for it to be short-term. The aim is to eventually have you taking minimal supplements and relying on your own body’s innate healing ability through dietary and lifestyle practices that maintain optimal health.

Q. Does everyone on a plant-based diet need to supplement Vitamin B12?

A. Short answer, yes! Vitamin B12 deficiency definitely is not a vegan only issue but if you are eating a majority plant based diet and getting minimal amounts of B12 in your diet then supplementing with B12 is a non-negotiable. Although some plant based B12, they are not a reliable source and not in high enough levels to avoid deficiency. B12 deficiency is a serious issue that can cause long term nerve effects if levels become too low. The best forms of Vitamin B12 supplements are hydroxocobalamin or methylcobalamin. Generally, I recommend about 500mcg daily however I always make sure that I am getting blood tests to confirm my client’s current levels so we can dose appropriately.

Q. Is there a brand of supplements you would recommend if you can’t afford practitioner-only brands?

A. You really do get what you pay for when it comes to supplements. I always recommend buying high-quality products so you know you are getting supplements made with highly absorbable nutrients in therapeutic doses and high-quality and potent herbs with minimal fillers. Buying high quality supplements ends up cheaper in the long run because your body will actually be able to absorb what you are putting in. Practitioner only supplements will alwasy be my go to but in saying that, there are some fantastic over the counter brands that I really trust. I have popped all of my favourite vegan products in my Vegan Dispensary which you can find here.

Q. What can we do to ensure maximum absorption of our supplements?

A. First and foremost, the best way to ensure maximum absorption is to buy supplements with the most absorbable forms of each nutrient. We then need to look at the health of your gut. We absorb all of our nutrients in our intestines, so if there is any inflammation, this will majorly impact how well you absorb the nutrients in your supplements. For specific nutrients such as iron, zinc or calcium, the tannins found in coffee can block their absorption. It is best to have your supplements about 2-3 hours away from your supplements to enhance their absorption. For fat soluble vitamins such vitamin D, having some fat will help improve their absorption eg. having a spoonful of nut butter.

Q. Is there a certain time of day we should take our supplements?

A. There are definitely some supplements that are better absorbed at particular times of the day however I mostly tell clients that whatever time fits in with their lifestyle is the best time. Taking your supplements at ‘sub-optimal’ times is better than forgetting them and not taking them at all. In saying that, here are some supplements that need to be taken at specific times. Iron and zinc compete for absorption so seperating these supplements to either ends of the day is best. Iron is also best taken in the morning as this is when hepcidin is lowest and allows for maximum absorption but don’t forget to take it 2-3 hours away from your morning coffee. Most supplements are best taken with a meal and that is especially needed for zinc and magnesium as these minerals can be irritating to the stomach lining and cause nausea when taken on an empty stomach. Magnesium is fantastic for relaxation and sleep so definitely a good one to take after dinner.

Q. Is it okay to go without supplements whilst ordering new ones?

A. If you are in the maintenance phase of your treatment plan and having a gap of a few days between bottles, this is not going to affect you too much. However, if you are in active treatment and your body is needing that stead state of theraputic dosing to improve your symtpoms, having regular breaks can affect your treatment and slow down progress. I recommend keeping an eye on how many tablets/capsules you have left so you can stock up before you run out to avoid unnecessary breaks. My online dispensary offers express shipping so you never have to wait to long to receive your next order.

If you have any more supplement related questions, feel free to pop them in the comments section below!