Are you taking your supplements the wrong way? 

If you're like most health-conscious people, you're spending good money on quality vitamins and minerals. But here's the shocking truth: Studies show that up to 80% of the nutrients in your supplements could be going to waste. 

If you've ever taken health supplements, but never noticed much difference, there are four key reasons why:

1. You may not have taken the right dose - Dosing is everything when taking supplements. But sadly, many supplement manufacturers under-dose so they can maximize their profits. 

2. Your diet is lacking key nutrients - Supplements aren't a replacement for a healthy diet — they're designed to “supplement” the foods you eat already. So if your diet is lacking in key nutrients altogether, the supplement may not be effective on its own.

3. The supplement may be low purity - The way a supplement is made has a HUGE impact on its efficacy. If a manufacturer uses cheap, low grade extraction methods, then the supplement may not contain the amounts listed on the label.

4. Your body couldn't absorb the supplement - If you suffer from weak digestion or gut issues, this makes it harder for your body to break down the supplement and absorb it properly. In which cases, it’s important to include more gut healthy foods in your diet.

Now, that we’ve covered WHY you may not have noticed a difference from the supplements you’re taking, here are four steps you can take to improve absorption and efficacy:

1. Time Your Supplements with The Right Meals

Here's something most people get wrong: not all supplements should be taken on an empty stomach. 

Fat-soluble vitamins (A, D, E, and K), for example, need dietary fat to be absorbed effectively. So try eating these with your supplements to maximize absorption:

• A tablespoon of olive oil

• Half an avocado

• A handful of nuts

• Your morning eggs

On the flip side, iron supplements should be taken on an empty stomach, ideally first thing in the morning with vitamin C (like a glass of orange juice) to enhance absorption. 

2. Avoid Taking Supplements with Coffee

Would you believe that your morning coffee could be sabotaging your supplement routine? 

This is because coffee contains compounds called tannins and polyphenols  which can bind to minerals - like iron, calcium and zinc - and reduce absorption by up to 60%.

Caffeine also has a diuretic effect, meaning it makes you pee more. Which can lead to faster excretion of water-soluble vitamins (like B vitamins and Vitamin C).

3. Pair Your Supplements Strategically

Some nutrients work better together, while others compete for absorption.

Good Partners:

• Vitamin D + Calcium (they help each other absorb better)

• Vitamin C + Iron (vitamin C can boost iron absorption by up to 300%)

• B vitamins (take these together for optimal energy production)

Keep These Separate:

• Iron + Calcium (take these at least 2 hours apart)

• Zinc + Copper (they compete for absorption)

• Magnesium + Calcium (take these at different times of day)
  

4. Spread your doses throughout the day

Here's a little-known secret: More isn't always better when it comes to supplements. As taking too much of certain supplements in one go can actually reduce their effectiveness.

For optimal absorption:

• Break up larger doses throughout the day

• Take supplements that are high purity and are formulated with the latest extraction and formulation technologies

• Consider powder forms for absorbing large amounts at once, especially if you're over 60

Implementing these tips can dramatically improve how well your body absorbs and uses supplements. 

Remember, smart supplementation isn't only about taking supplements in the first place... 

But also about taking them at the right times and with the right foods to maximize their absorption and efficacy. 

But if you're using Sun Coast Sciences' formulas, you're already in safe hands. 

We've dosed all our formulas with evidence-based amounts to ensure you get the results you want.

Quick Action Steps:

1. Create a supplement schedule that spaces them out during the day

2. Avoid taking supplements with your morning coffee.

3. Stock up on healthy fats like olive oil, avocados, or nuts for fat-soluble vitamins

4. Set phone reminders to take supplements at optimal times