Taking supplements: practical tips for everyday use

Taking supplements often seems straightforward, but there are a few practical things worth knowing. When is the best time to take a supplement? What does it actually mean if a vitamin is fat-soluble? And what about liquid supplements, capsules and certain combinations?

Although directions can vary from product to product, there are some general guidelines that can help you use supplements in a practical and considered way. In this article, we share the key tips.

Contents

• Keep things simple
• Fat-soluble versus water-soluble
• Liquid supplements: how does the dropper work?
• Can you open capsules?
• Combining supplements wisely
• Proper storage matters too
• Small habits that make a big difference
• Ultimately, consistency is what matters

Keep things simple

When people start taking supplements, they often look for the perfect time to take them. In practice, taking them consistently is usually more important than finding the ideal time.

A supplement taken daily with breakfast, lunch or dinner is often taken more consistently than one that requires you to remember a separate time. Choose a time that fits well into your daily routine. This makes it easier to take a supplement regularly.

Some supplements do have specific directions for use. These might include taking them on an empty stomach, with a meal or at a particular time of day. This advice depends on the ingredients and formulation of the product. Always read the label for the correct information.

Fat-soluble versus water-soluble

Some nutrients dissolve in fat, while others dissolve in water. This difference affects how you take them.

Vitamins A, D, E and K are fat-soluble. They are generally absorbed better when taken with a meal containing fat, such as a meal with nuts, avocado, eggs, olive oil or oily fish. However, many high-quality supplements already contain ingredients that support absorption, such as oil as a carrier. A meal containing fat is therefore not always necessary. Here too, always follow the product's directions for use.

Water-soluble vitamins, such as vitamin C and the B vitamins, can usually be taken at various times of day. Again, always check the directions on the label, as some products have specific instructions tailored to their formulation.

Liquid supplements: how does the dropper work?

One of the most frequently asked questions is about liquid supplements. Many liquid supplements come with a dropper. There can sometimes be confusion about how much a dropper holds.

One important thing to know is that a dropper does not always fill completely when you squeeze it. Dropper capacity also varies between manufacturers and sometimes even between products. The dose of a liquid supplement is based on the dropper supplied. There is therefore no need to measure the contents of the dropper yourself. A completely full dropper does not automatically equal 1 millilitre, but you can rely on the dose provided by the dropper. Is the recommended dose 1 dropper per day? Then the amount drawn into that dropper is the correct amount.

Does the dropper have measurement markings? You can use these to measure the correct amount. If there are no markings, it is best to follow the instructions on the label.

Liquid supplements can usually be dropped directly into the mouth, taken on a spoon or mixed with a small amount of water or juice. Dropping the supplement directly into your mouth? Make sure the dropper does not touch your mouth, tongue or skin. This prevents bacteria from entering the bottle, which could affect the product's shelf life.

For some liquid supplements, such as vitamin B12 or nano minerals, the advice is to hold the product briefly in the mouth or under the tongue before swallowing. Always follow the specific directions on the label for this too.

Can you open capsules?

Some people find capsules difficult to swallow. Taking the capsule with a spoonful of yoghurt, apple purée or another soft food may help.

In some cases, a capsule can also be opened and the contents mixed into yoghurt, apple purée or a smoothie, for example. Bear in mind that some ingredients have a distinctive taste.

Not all capsules are intended to be opened. Some ingredients may have a strong taste, for example, or may have been deliberately put into a capsule to help prevent irritation of the mouth, throat or stomach. Oregano is a well-known example. Unsure whether a capsule can be opened? Feel free to contact us so we can look into it with you.

Combining supplements wisely

Many supplements can be used alongside one another. However, this does not automatically mean that every combination is suitable for everyone.

When combining supplements, it is sensible to consider both the dose of each product and your total daily intake of particular vitamins, minerals or herbs. Especially when several products contain the same substances, your total intake can increase without you realising. Herbs can have an effect on the body and may, in some cases, interact with medicines or other food supplements.

There are also combinations that work well together, and situations where it may be sensible to avoid taking products at the same time.

Useful combinations

• Iron + vitamin C. Vitamin C can support iron absorption. These nutrients are therefore often combined.
• Vitamin D + a meal containing fat. Vitamin D is fat-soluble and is generally absorbed better when taken with a meal containing fat.
• Vitamin K + a meal containing fat. Vitamin K is also fat-soluble and is usually absorbed better with a meal containing fat.
• Turmeric + black pepper + fat. The active substance curcumin is naturally poorly absorbed. Black pepper (piperine) and a meal containing fat can support absorption.
• Magnesium + vitamin D. Magnesium plays a role in various processes involving vitamin D. These nutrients are therefore often taken together.

Combinations that call for extra care

• Iron and zinc + coffee or tea. Coffee and tea naturally contain substances such as polyphenols and tannins. These can bind to certain minerals, which may reduce their absorption in the body. It is therefore often recommended to avoid taking iron and zinc supplements at the same time as coffee or tea, leaving some time between them.
• Iron + calcium. Calcium can reduce iron absorption when the two are taken at the same time. It is therefore often recommended to leave some time between them.
• Probiotics + hot drinks. Probiotics contain live bacteria. Hot drinks or boiling water can affect the viability of these bacteria.
• Several minerals at the same time. Minerals such as calcium, iron, magnesium and zinc can sometimes affect one another at higher doses. Do you take several separate mineral supplements? It may be helpful to spread them throughout the day.
• Several herbal products at once. When different herbal products are used at the same time, their effects may reinforce or influence one another. Do you use several herbal products or combine herbs with medicines? If in doubt, ask a qualified professional for advice.

These are general examples. The best way to take supplements can vary from product to product and from person to person. Pay attention to how your body responds, and consult a doctor or pharmacist if you are unsure, take medicines, are pregnant or breastfeeding, or have a medical condition.

Proper storage matters too

Supplements retain their quality for longest when stored according to the instructions on the packaging.

For many products, a cool, dry place away from direct sunlight is the best choice. Because of moisture and temperature changes, the bathroom is usually not the ideal place to store them. Some supplements have additional storage instructions, such as refrigerating after opening. Always check the label.

Small habits that make a big difference

It is often the small things that make it easier to include supplements in your daily routine:

• Link taking a supplement to a regular time, such as breakfast or dinner.
• Keep supplements somewhere you see them every day.
• Set a reminder on your phone if you regularly forget to take a supplement.
• Stick to the recommended dose; more is not always better.
• Always check the label of new supplements for specific directions for use.

Ultimately, consistency is what matters

There is no single perfect way to take supplements. There are, however, simple habits that help: stick to the recommended dose, follow the instructions on the label and try to choose a regular time that fits into your daily routine.

At the same time, caution is important. What is suitable for one person may not necessarily be right for another. It is sensible to take extra care, particularly if you take medicines, are pregnant or breastfeeding, have health concerns or combine several supplements.

Unsure about how to use a product, a combination of supplements or your own particular circumstances? Feel free to contact us. Our knowledgeable team is happy to talk things through and help where possible with making a suitable, responsible choice.

Written by Danielle, last updated on 16/06/2026.