How to Take Vitamins

How to Take Vitamins

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Katie Stone - Naturopath

Written By:

Katie Stone - Naturopath
Kari Asadorian - BSN, RN

Medical Reviewer:

Kari Asadorian - BSN, RN
Jamie Hope - Methyl-Life® Founder

Edited By:

Jamie Hope - Methyl-Life® Founder
Last updated:

Understanding what vitamins to take begins with assessing your diet, lifestyle, and health conditions. This is best done with a qualified health practitioner.


Taking vitamins and other supplements isn’t always necessary, but there are cases in which they may be recommended or beneficial. Certain health conditions, diets, or lifestyles can increase the body’s demand for a specific nutrient. You may experience symptoms such as fatigue, low mood, frequent infections, muscle aches, or sleeplessness. In other cases, you may have been diagnosed with a condition that requires nutritional support.

Note: Many of these symptoms overlap and/or indicate certain health conditions. Consultation with a qualified practitioner is recommended.

How you might recognize if you need to supplement certain nutrients

Signs of Vitamin B Deficiencies1 (note that each vitamin B plays a different role in the body and lab tests may be necessary to identify specific deficiencies)

  • Fatigue, low energy (all B vitamins)
  • Muscle weakness (B12)
  • Low mood, irritability, difficulty concentrating (B9, B12)
  • Tingling or numbness in hands and feet (B12)
  • Mouth sores, cracked lips, or inflamed tongue (B2)
  • Pale skin or anemia (B12)
  • High homocysteine (B6, B9, B12)


Signs of Vitamin D Deficiency2

  • Frequent infections (coughs, colds, flu)
  • Fatigue, low energy 
  • Muscle weakness or aches
  • Mood changes, including seasonal affective disorder
  • Slow wound healing
  • Hair loss
  • Bone pain or lower back pain


Signs of Vitamin C Deficiency3

  • Slow wound healing
  • Frequent bruising or bleeding gums
  • Dry and/or fragile skin 
  • Frequent infections
  • Joint aches 
  • Scurvy (uncommon in developed countries)


Signs of Zinc Deficiency4

  • Poor immune system function, frequent infections
  • Slow wound healing
  • Loss of taste or smell
  • Thinning hair 
  • Skin irritations, such as rashes, acne
  • Poor appetite
  • Diarrhea
  • Changes in nail shape


Signs of Iron Deficiency5

  • Unexplained tiredness or weakness
  • Shortness of breath during physical activity
  • Paleness in the skin and/or inside of the eyelids
  • Cold hands and feet
  • Brittle nails or hair loss
  • Frequent headaches or dizziness


Signs of Calcium Deficiency6

  • Muscle spasms, cramping
  • Coarse hair
  • Dry skin, psoriasis, itching
  • Poor dental health
  • Brittle nails
  • Numbness or tingling in fingers
  • Bone pain, low bone density, increased risk of fractures


Signs of Magnesium Deficiency7

  • Muscle cramps, spasms
  • Ongoing fatigue or weakness
  • Difficulty sleeping 
  • Low mood, anxiety, irritability
  • Abnormal heart rhythm
  • Frequent migraines and/or headaches

How to take different types of vitamins

Sublingual vitamins (absorbed under the tongue)

  • Good for: B12, Vitamin D
  • How they work: Sublingual vitamins are held under the tongue and absorbed directly into the bloodstream via the mucous membranes in the mouth, bypassing the digestive system. 
  • A 2019 study found that sublingual vitamin B12 was more effective in restoring B12 levels than intramuscular B12 injections8. A 2024 systematic review also found that sublingual B12 is preferred over intramuscular and oral supplements due to higher compliance with patients9. 
  • Vitamin D3 oral sprays were found to be as effective as taking capsules, and may be more beneficial for people with gastrointestinal disorders10. 

Fat-soluble vitamins (A, D, E, K)

  • How they work: Fat-soluble vitamins are absorbed by the small intestine. These vitamins are best taken alongside dietary fat as they are dissolved into micelles (tiny fat droplets created by bile salts) to be absorbed into intestinal cells, then packaged into lipoprotein particles that enter the lymphatic system and then the bloodstream. Dietary fat enhances this process by about 30% because the fat provides material for micelle formation.
  • A 2025 study found that micelle formation increased the uptake of vitamin D into intestinal cells, with vitamin D3 being more efficient than vitamin D211. 
  • People with fat malabsorption syndromes (such as celiac disease, Crohn's disease, and chronic pancreatitis) are at risk of low vitamin D. Recent research has suggested that the vitamin D metabolite 25-hydroxyvitamin D3 is better absorbed in these patients as it is not as fat soluble12.

Liquid vitamins

  • Best for: People with difficulty swallowing, children
  • How they work: Liquid vitamins are easier to administer (depending on taste).
    The bioavailability of liquid vitamins compared to tablets/capsules depends on the specific formulation and nutrient. Some studies show improved absorption for certain nutrients in liquid form, while others show no significant difference. Liposomal and nanoemulsion vitamins may have superior bioavailability compared to oil-based or standard fat-soluble liquid vitamins13.  However, it’s worth noting that liquid vitamins are less stable than solid supplement forms (tablets, capsules, powders) due to their vulnerability to water, light, oxygen, temperature, and pH, which accelerate degradation14. This can result in reduced potency, particularly for methylfolate. Supplements in the form of gummies or liquids are unlikely to provide therapeutic benefit.

Capsules, tablets, pills

  • Best for: Nutrients affected by light, air, moisture. Precise dosing.
  • How they work: Capsules and tablets are broken down in the digestive system, with some nutrients undergoing first-pass metabolism in the liver before entering systemic circulation.
  • Softgels are flexible capsules made from gelatin or vegetable cellulose. Softgels are often most effective for fat-soluble nutrients and essential fatty acids such as fish oil (Omega-3s) because the lipid structure is incorporated into the micelles more easily. 
  • Capsules are generally made from gelatin or cellulose, and can contain a wide variety of nutrients in powders or granules. 
  • Tablets generally contain more excipients than capsules and softgels (binders, fillers, lubricants, coatings) to maintain shape, improve taste, and control drug release, but they can support a greater quantity of active ingredients in a single unit.

How to remember to take your vitamins

Some tips for remembering to take your vitamins or supplements: 

  • Place the container next to something you see every day, such as your coffee mug, toothbrush, hair dryer, or just on your kitchen bench. 
  • Set a daily reminder for yourself on your phone or computer.

Vitamins that should not be taken together

Calcium competes with iron, zinc, and magnesium for absorption, which can significantly reduce how much your body obtains from these supplements15. Take calcium separately (at least two hours away) from other minerals.


Phytate (phytic acid) and oxalate (oxalic acid) are compounds naturally present in plant-based foods such as whole grains, legumes, nuts, and seeds. Both can reduce calcium bioavailability: phytate binds with calcium, while oxalate forms insoluble complexes, limiting absorption16.


Green tea should be avoided alongside iron supplements. Green tea contains epigallocatechin gallate (EGCG), which binds with iron and reduces its absorption17. 

Best time of day to take vitamins

Different vitamins and minerals are better suited to different times of the day.

  • B vitamins and multivitamins: Best taken in the morning as they support energy, alertness, and metabolic function. 
  • Magnesium: Best taken at night to support muscle function and relaxation, but may also be taken in divided doses for optimal absorption. 
  • Probiotics: Some people may prefer to take at night to reduce side effects during the day.
  • Fat-soluble vitamins (A, D, E, K): Best taken with meals containing healthy fats. 
  • Iron supplements: Best on an empty stomach (preferably one hour before a meal and tea/coffee) with vitamin C.

Tips for taking large vitamin pills

Some large tablets can be cut with a tablet splitter, which may make them easier to swallow. Large capsules can be opened and the contents sprinkled onto food or liquid. 

Otherwise, try bending your head towards your chest when swallowing.

Most common mistakes when taking vitamins

  • Taking too many water-soluble vitamins at once.
    These are not stored in the body, so any excess is flushed out. It’s best to take water-soluble vitamins in divided doses so that they can be absorbed more efficiently.
  • High doses are best.
    Some vitamins and minerals can cause side effects when taken in high doses. High doses of vitamin C, magnesium, zinc, and iron can cause diarrhea, while iron and calcium can also cause constipation.
  • Taking B vitamins at night.
    B vitamins can be stimulating and may cause sleeplessness.
  • Assuming all supplements are the same.
    Cheaper brands (such as those sold by supermarkets or budget retailers) may use poor-quality ingredients that are inactive forms, less bioavailable, or even include undeclared, potentially harmful ingredients in addition to being significantly less potent than the label claims.

How to take vitamins when you’re fasting

Some nutrients are most effective when taken with food, particularly fat-soluble vitamins (A, D, E, K) and probiotics.


B vitamins are water-soluble and can generally be taken with or without food, but may cause digestive upset in some people if taken on an empty stomach. In general, methylfolate and active B12s can be taken on an empty stomach without causing upset.

How to take vitamins

Key takeaways

  • Icon Vitamin needs are best identified through symptoms and blood tests with a healthcare practitioner.
  • Icon Fat-soluble vitamins (A, D, E, K) are best absorbed with dietary fat, while water-soluble vitamins (Bs and C) can be taken with or without food.
  • Icon Avoid taking calcium with iron, zinc, or magnesium as it inhibits absorption.

Product Recommendations

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Methylated Multivitamin 3-Product Pack - MTHFR Folate, Sublingual B12 + Cofactors

$96.00

  • Bioactive MTHFR Folate, Methylfolate, for Max Absorption
  • Sublingual B12 to Aid B12 Sufficiency via Active Hydroxy Form
  • 3rd-Party Tested for Purity, Potency & Safety
  • 90 Day Supply to Optimize Methylation Pathways

Frequently Asked Questions about taking vitamins

What is the correct way to take vitamins?

Different vitamins need to be taken differently according to the way they are absorbed in the body. Fat-soluble vitamins require dietary fat for optimal absorption in the small intestine. Water-soluble vitamins can be taken with or without food, but are taken in divided doses as the body cannot store excess. Calcium should not be taken with iron, zinc, or magnesium as it can inhibit absorption.
Iron is best absorbed alongside vitamin C.

Which vitamin should not be taken together?

Calcium should not be taken with iron, zinc, or magnesium as it binds to these minerals and can block their absorption.

Should I take all my vitamins at once or spread them out?

Some vitamins can be taken together, and some should be separated. For example, iron should be taken with vitamin C to improve absorption. Calcium should be taken separately from minerals iron, zinc, and magnesium as it impairs their absorption.

Which vitamins should not be taken at night?

B vitamins and multivitamins can be stimulating, so they are often best taken in the morning.

References

  1. Mary Hanna, Ecler Jaqua, Van Nguyen, Jeremy Clay; "B Vitamins: Functions and Uses in Medicine"; The Permanente journal; 2022 Jun

    https://pmc.ncbi.nlm.nih.gov/articles/PMC9662251/

  2. Jasleen Kaur, Swapnil Khare, Omeed Sizar, Amy Givler; "Vitamin D Deficiency"; StatPearls [Internet]; 2025 Feb

    https://www.ncbi.nlm.nih.gov/books/NBK532266/

  3. Luke Maxfield, Sharon F. Daley, Jonathan S. Crane; "Vitamin C Deficiency"; StatPearls [Internet]; 2023 Nov

    http://ncbi.nlm.nih.gov/books/NBK493187/

  4. Sujatha Baddam, Luke Maxfield, Samarth Shukla, Jonathan S. Crane; "Zinc Deficiency"; StatPearls [Internet]; 2025 Aug

    https://www.ncbi.nlm.nih.gov/books/NBK493231/

  5. Muhammet Özbilen, Yasemin Kaya; "Beyond anemia: a comprehensive analysis of iron deficiency symptoms in women and their correlation with biomarkers"; BMC Womens Health; 2025 Jul

    https://pmc.ncbi.nlm.nih.gov/articles/PMC12302447/

  6. Elaine Yu, Sandeep Sharma; "Physiology, Calcium"; StatPearls [Internet]; 2023 Aug

    https://www.ncbi.nlm.nih.gov/books/NBK482128/

  7. Manjeet Kothari, Anil Wanjari, Suhail M Shaikh, Parav Tantia, Bhavana V Waghmare, Avinash Parepalli, Khadija F Hamdulay, Manikanta Nelakuditi; "A Comprehensive Review on Understanding Magnesium Disorders: Pathophysiology, Clinical Manifestations, and Management Strategies"; Cureus; 2024 Sep

    https://pmc.ncbi.nlm.nih.gov/articles/PMC11444808/

  8. Merav Jacobson Bensky, Irit Ayalon-Dangur, Roi Ayalon-Dangur, Eviatar Naamany, Anat Gafter-Gvili, Gideon Koren, Shachaf Shiber; "Comparison of sublingual vs. intramuscular administration of vitamin B12 for the treatment of patients with vitamin B12 deficiency"; Drug delivery and translational research; 2019 Jun

    https://pubmed.ncbi.nlm.nih.gov/30632091/

  9. Omar Ahmed Abdelwahab, Ahmed Abdelaziz, Sherein Diab, Ali Khazragy, Toka Elboraay, Taha Fayad, Rehab Adel Diab, Ahmed Negida; "Efficacy of different routes of vitamin B12 supplementation for the treatment of patients with vitamin B12 deficiency: A systematic review and network meta-analysis"; Irish journal of medical science; 2024 Jun

    https://pubmed.ncbi.nlm.nih.gov/38231320/

  10. Claire E. Williams, Elizabeth A. Williams, Bernard M. Corfe; "Rate of change of circulating 25-hydroxyvitamin D following sublingual and capsular vitamin D preparations"; European Journal of Clinical Nutrition; 2019 Sep

    https://www.nature.com/articles/s41430-019-0503-0

  11. Stefanie Steinbauer, Melanie Wallner, Lisa-Marie Karl, Theresa Gramatte, Katja Essl, Marcus Iken, Julian Weghuber, Bernhard Blank-Landeshammer, Clemens Röhrl; "Differential Enhancement of Fat-Soluble Vitamin Absorption and Bioefficacy via Micellization in Combination with Selected Plant Extracts In Vitro"; Nutrients; 2025

    https://www.mdpi.com/2072-6643/17/2/359

  12. Nipith Charoenngam, Tyler A Kalajian, Arash Shirvani, Grace H Yoon, Suveer Desai, Ashley McCarthy, Caroline M Apovian, Michael F Holick; "A pilot-randomized, double-blind crossover trial to evaluate the pharmacokinetics of orally administered 25-hydroxyvitamin D3 and vitamin D3 in healthy adults with differing BMI and in adults with intestinal malabsorption"; The American Journal of Clinical Nutrition; 2021 Sep

    https://www.sciencedirect.com/science/article/pii/S0002916522004415

  13. Christopher W Shade; "Liposomes as Advanced Delivery Systems for Nutraceuticals"; Integrative medicine; 2016 Mar

    https://pmc.ncbi.nlm.nih.gov/articles/PMC4818067/

  14. Laurent Ameye, Sophie de Brouwer, Donald L Gilliland, Julia Heckmann, Kaushik Janakiraman, Bridget-Anne Kirwan, Xavier Lavigne, Francisco Moya, Vanessa Zammit; "Stability of nutrients in complex liquid and powder food matrices: learnings from shelf-life studies in foods for special medical purposes"; Current research in food science; 2025 Apr

    https://pmc.ncbi.nlm.nih.gov/articles/PMC12158562

  15. Tara Rolić, Mazyar Yazdani, Sanja Mandić, Sonia Distante; "Iron Metabolism, Calcium, Magnesium and Trace Elements: A Review"; Biological trace element research; 2024 Jul

    https://pmc.ncbi.nlm.nih.gov/articles/PMC11920315/

  16. Hongbing Sun, Connie M Weaver; "Rising phytate and oxalate intake, declining calcium intake, and bone health in United States adults: 1999–2023, a serial cross-sectional analysis"; The American Journal of Clinical Nutrition; 2025 Jul

    https://www.sciencedirect.com/science/article/abs/pii/S0002916525002734?via%3Dihub

  17. Honghong Xu, Kornvipa Settakorn, Orawan Khantamat, Jin Li, Narattaphol Charoenphandhu, Krittikan Chanpaisaeng, Narisara Paradee, Somdet Srichairatanakool, Pimpisid Koonyosying; "Administration of green tea polyphenols mitigates iron-overload-induced bone loss in a β-thalassemia mouse model"; NPJ science of food; 2025 Nov

    https://pmc.ncbi.nlm.nih.gov/articles/PMC12627706/

Katie Stone - Naturopath

About the Author

Katie is a qualified Naturopath (BNatMed) and freelance writer from New Zealand. She specializes in all things health and wellness, particularly dietary supplements and nutrition. Katie is also a dedicated runner and has completed more half-marathons than she can count!

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