How Supplements are absorbed

How your Body Absorbs Supplements -

1. Mineral Forms

• Chelated minerals absorb best (glycinate, picolinate, citrate, bisglycinate).

• Oxide and carbonate forms absorb poorly (magnesium oxide, zinc oxide, calcium carbonate).

2. B Vitamins

• Methylated forms (methylcobalamin, methylfolate) work immediately and bypass conversion steps.

• Synthetic forms (cyanocobalamin, folic acid) require multiple conversions and are less efficient.

3. Fat‑Soluble Vitamins (A, D, E, K)

• Must be taken with fat for absorption.

• Take with meals containing olive oil, nuts, avocado, eggs, etc.

4. Timing

Morning:

• B vitamins (energy)

• Vitamin D (with fat)

• Iron (empty stomach if tolerated)

Evening:

• Magnesium (sleep)

• Zinc (with dinner)

• Fish oil (largest meal)

5. Spacing

• Calcium & iron: separate by 2–3 hours

• Calcium & magnesium: morning vs. night

• Fiber: take 2 hours away from minerals

6. Storage

• Cool, dry place

• Refrigerate fish oil & probiotics

• Keep bottles sealed

• Replace expired or rancid supplements

7. Common Mistakes

• Buying cheap oxide forms

• Taking fat‑soluble vitamins without fat

• Taking everything at once

• Ignoring storage instructions

• Not checking the form on the label

8. Quick Troubleshooting

• Nausea: take with food, use chelated forms

• Unsure if absorbing: get labs before and after 90 days

• Coffee + iron: separate by 2 hours

• Fishy fish oil: likely oxidized

Key Takeaways

• Chelated > oxide

• Methylated B vitamins absorb better

• Fat‑soluble vitamins need fat

• Timing and spacing matter

• Quality and storage protect potency