{"id":26692,"date":"2021-03-04T09:41:02","date_gmt":"2021-03-04T14:41:02","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=26692"},"modified":"2021-04-12T15:57:32","modified_gmt":"2021-04-12T19:57:32","slug":"common-supplement-mistakes","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/common-supplement-mistakes\/","title":{"rendered":"8 Common Supplement Mistakes That Mess With Your Results"},"content":{"rendered":"<p>Taking supplements may seem as simple as popping a pill and reaping the benefits, but that\u2019s not quite the case. In fact, many people miss out on the full benefits of supplements by taking them improperly.<\/p>\n<p>\u201cMy clients often begin independently taking a nutrition supplement with the best intentions, but don\u2019t always think it through,\u201d says dietitian Ansley Hill, R.D.N, L.D., nutrition contributor at <a href=\"https:\/\/cleangreensimple.com\/\" target=\"_blank\" rel=\"noopener\">Clean Green Simple<\/a>. Since supplements are easy to buy, Hill finds that many people aren&#8217;t doing their homework on when and how to consume them.<\/p>\n<p>There are many common supplement mistakes people make\u2014and they can certainly impact the benefits you do (or do not) experience. Here are eight to avoid.<\/p>\n<h2><strong>1. Not taking fat-soluble vitamins with a source of fat<\/strong><\/h2>\n<p>This is an issue Hill frequently runs into in her practice. \u201cFat-soluble nutrients\u2014such as vitamins A, D, E, and K\u2014ought to be taken with a source of fat,\u201d she says. \u201cFat-soluble\u201d means \u201cdissolves in fat,\u201d so taking these vitamins sans fat seriously impacts their absorption.<\/p>\n<p>\u201cRecently, more supplement manufacturers are adding fats like <a href=\"https:\/\/www.vitaminshoppe.com\/c\/superfoods-groceries\/superfoods\/coconut-oil\" target=\"_blank\" rel=\"noopener\">coconut oil<\/a> to their supplements to boost absorption,\u201d Hill continues. However, that\u2019s not a given across-the-board.<\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/signs-you-are-vitamin-d-deficient\/\" target=\"_blank\" rel=\"noopener\">7 Signs You Have A Vitamin D Deficiency<\/a><\/strong><\/p>\n<p>\u201cMany take <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-d\" target=\"_blank\" rel=\"noopener\">vitamin D<\/a> first thing in the morning with their coffee,\u201d notes <a href=\"https:\/\/www.drbhanote.com\/\">Monisha Bhanote<\/a>, M.D., a quadruple board-certified integrative physician. To better absorb vitamin D (or any other fat-soluble vitamin), Bhanote recommends taking it with a handful of nuts, avocado, or almond butter toast.<\/p>\n<h2><strong>2. Thinking a multivitamin will always cover all your bases<\/strong><\/h2>\n<p>While many people can benefit from taking a <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/multivitamins\" target=\"_blank\" rel=\"noopener\">multivitamin<\/a>, you can\u2019t always expect it to be the only insurance policy you need.<\/p>\n<p>You see, when Hill assesses her clients\u2019 nutrient intakes, she usually discovers one or two nutrients notably lower than the others. \u201cAnd about 90 percent of the time their chosen multivitamin doesn\u2019t have an appropriate dose of the nutrients I would recommend,\u201d she explains.<\/p>\n<p>In these cases, the person would benefit from taking extra-high doses of individual nutrients than relying solely on a multi.<\/p>\n<h2><strong>3. Choosing the wrong kind of magnesium for your needs<\/strong><strong>\u00a0<\/strong><\/h2>\n<p><a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/magnesium\" target=\"_blank\" rel=\"noopener\">Magnesium<\/a> is a hot supplement right now because of its many benefits. However, different forms have different impacts in the body, which people may overlook when purchasing the essential mineral, says nutritionist Caitlin Self, M.S., C.N.S., L.D.N.<\/p>\n<p>Here\u2019s the basic breakdown: \u201cMagnesium oxide and citrate are osmotic laxatives and can help with constipation, but are poorly absorbed and can&#8217;t help with a magnesium deficiency,\u201d she explains. \u201cMagnesium glycinate and threonate, meanwhile, are well absorbed and do not have laxative effects, so they won&#8217;t do anything for constipation.\u201d<\/p>\n<p>Check out this guide to <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/magnesium-supplement-guide\/\" target=\"_blank\" rel=\"noopener\">all of the different magnesium supplements<\/a> to find the option that best suits your needs.<\/p>\n<h2><strong>4. Taking supplements at the wrong time of day<\/strong><\/h2>\n<p>Did you know: Different supplements should be taken at different times of day.<\/p>\n<p>One common mistake: Taking your multi in the evening because you forget during the day. \u201cOftentimes, the multivitamin contains B vitamins, which may disrupt sleep and keep you awake,\u201d Bhanote says.<\/p>\n<p>Another example? Taking minerals that compete for absorption together, says Hill. \u201cMany women supplement with calcium and iron during various periods of their lives, including pregnancy and perimenopause,\u201d shares Hill. \u201cBut calcium and iron compete for absorption, thus, it&#8217;s important to take them at different times of day in order to obtain maximum benefit.\u201d<\/p>\n<p><a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-d\">Vitamin D<\/a>, meanwhile, is best taken in the A.M., says dietitian <a href=\"https:\/\/rebody28.com\/\" target=\"_blank\" rel=\"noopener\">Kylie Ivanir<\/a>, M.S., R.D. \u201cThat is when our bodies need sunlight, so it aligns with our circadian rhythm,\u201d she advises.<\/p>\n<p>For the best time of day to take seven popular supplements, check out <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/supplement-timing\/\">this handy guide<\/a>.<\/p>\n<h2><strong>5. Getting Your Dosage Wrong<\/strong><\/h2>\n<p>Yes, you can go overboard\u2014and even <em>underboard\u2014<\/em>with supplements.<\/p>\n<p>For instance, \u201cIt\u2019s fairly common knowledge that vitamin D supplements are a good idea, but what people don\u2019t understand is that taking a maintenance dose of vitamin D might not do anything to improve your circulating vitamin D levels if you\u2019re starting from a very low level,\u201d says Hill. That\u2019s why she suggests getting your vitamin D levels checked before supplementing. For a typical maintenance dose, Hill recommends between 1,000 and 4,000 IU daily.<\/p>\n<h2><strong>6. Taking probiotics without prebiotics<\/strong><\/h2>\n<p>\u201cOne of the frequent supplement mistakes I see people make is that they take their <a href=\"https:\/\/www.vitaminshoppe.com\/c\/digestion\/probiotics\" target=\"_blank\" rel=\"noopener\">probiotic supplement<\/a> without also prioritizing prebiotic-rich foods,\u201d says dietitian <a href=\"https:\/\/www.instagram.com\/louloudinutrition\/\" target=\"_blank\" rel=\"noopener\">Annamaria Louloudis<\/a>, M.S., R.D.N. Probiotic bacteria feed on prebiotics, so the two work synergistically to support gut health.<\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/gut-out-of-whack\/\" target=\"_blank\" rel=\"noopener\">6 Questions That&#8217;ll Help You Determine If You Need Gut Support<\/a><\/strong><\/p>\n<p>\u201dTaking a probiotic that also contains prebiotics, or taking it with a prebiotic-rich meal, may improve its efficacy,\u201d she advises. Prebiotic-rich foods run the gamut from oats and wheat bran to apples, chickpeas, and cashews. Vegetables like asparagus, onions, and green peas also contain prebiotics, so you\u2019ve got plenty of options<\/p>\n<h2><strong>7. Consuming mega-doses of vitamin C at once<\/strong><\/h2>\n<p>Also known as ascorbic acid, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-c\" target=\"_blank\" rel=\"noopener\">vitamin C<\/a> is a key player in our immune system, <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/how-to-make-the-ultimate-immune-boosting-meal\/\" target=\"_blank\" rel=\"noopener\">helping to keep our immunity high and our body functioning at its best<\/a>. However, many mess up the dosage when supplementing with the popular nutrient.<\/p>\n<p>\u201cOur bodies can only absorb about 1,000 milligrams a day, so when you take too much it will just be excreted in your urine and it\u2019s a waste of money,\u201d says Ivanir. \u201cPlus, for optimal absorption, it\u2019s also best to take multiple doses a day instead of that 1,000 milligrams at once.<\/p>\n<p>Get the full breakdown on why vitamin C matters and the right way to take it <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/when-to-take-vitamin-c\/\" target=\"_blank\" rel=\"noopener\">here<\/a>.<\/p>\n<h2><strong>8. Ignoring Quality<\/strong><\/h2>\n<p>Of course, if the actual supplement you purchase is low-quality, adjusting how you take it won\u2019t do you any favors. &#8220;Always opt for supplements that are third-party tested for purity and potency,\u201d comments Hill. \u201cThis helps keep you safe from consuming harmful contaminants. It also prevents you from wasting money.\u201d<\/p>\n<p>Always check packaging for a third party-testing or quality seal before buying a product. (FYI: The Vitamin Shoppe puts all of its own brand supplements through 320 rigorous quality-assurance steps. It also verifies ingredient purity and potency through independent, third-party labs. Check for that <a href=\"https:\/\/www.vitaminshoppe.com\/lp\/quality\" target=\"_blank\" rel=\"noopener\">quality seal<\/a> on every label!)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Taking supplements may seem as simple as popping a pill and reaping the benefits, but that\u2019s not quite the case. In fact, many people miss out on the full benefits of supplements by taking them improperly. \u201cMy clients often begin independently taking a nutrition supplement with the best intentions, but don\u2019t always think it through,\u201d<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/common-supplement-mistakes\/\">Read More <span class=\"screen-reader-text\">8 Common Supplement Mistakes That Mess With Your Results<\/span><\/a><\/p>\n","protected":false},"author":231,"featured_media":26694,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[286,5,9],"tags":[],"class_list":["post-26692","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-health","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>8 Common Supplement Mistakes That Mess With Your Results<\/title>\n<meta name=\"description\" content=\"A few common supplement mistakes can impact how much benefit you get out of the nutrients you take. 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