How to Get More Out of the Supplements You're Taking

Timing, form, combinations, and the mistakes that might be wasting your money

You know I love a good supplement lineup but what I love even more is making them work smarter, not harder. It’s easy to assume that once a product lands in your daily routine, it’s doing what it’s supposed to. But the truth is: not all supplements are created equal and how and when you take them matters more than most people realize.

Some forms absorb better. Some compete with others. Some work beautifully in synergy and some cancel each other out. So today, we’re digging into the “optimization” side of supplementation. If you’re already taking supplements (or thinking about it), this will help you make the most of every capsule.

B Vitamins: Energy, Mood, Detox, and Methylation

B vitamins are involved in everything from nervous system function to hormone metabolism to cellular energy. They’re especially helpful for stress resilience, PMS, fertility, detox, and mood. But most people don’t realize that form and synergy matter a lot here.

• Methylated vs non-methylated: Some people benefit from taking methylated B vitamins like methylfolate and methylcobalamin (B12), especially if they have an MTHFR gene variant. These forms are more active and bioavailable. That said, they can be too stimulating for some people, causing anxiety or sleep disruption. If you’ve ever felt jittery after a B complex, try non-methylated or partially methylated blends (like folinic acid or hydroxocobalamin). If you know you have an MTHFR mutation, pick up a methylated B Complex.

• B Complex vs single Bs: A well rounded B complex can be great for maintenance and general stress support. But sometimes you need to zoom in. For example, B6 (P5P form) for PMS or histamine intolerance or B1 (thiamine) for post-infection fatigue and mitochondrial support.

• Best time to take: Morning or early afternoon, ideally with food. Avoid taking B vitamins late in the day as they can interfere with sleep.

• Don’t pair with: Iron (can compete for absorption in high doses); see how you tolerate them alongside caffeine.

Zinc: Immunity, Skin, Hormones, and Copper Balance

Zinc is a go to for immune support, skin health, and hormone balance (especially for acne, PCOS, and sperm quality). But it’s also one of the most dose sensitive and form dependent minerals out there.

• Forms to know:

  • Zinc picolinate: highly absorbable and great for skin/hormone support

  • Zinc carnosine: best for gut healing and mucosal repair

  • Zinc glycinate: gentle and well tolerated

• Dosing tip: For daily use keep it under 15 mg/day unless instructed otherwise. Higher doses can deplete copper, another essential mineral that works synergistically with zinc. If you’re taking 30+ mg of zinc for more than a few weeks, make sure your multivitamin contains copper or consider a copper supplement short-term.

• Best time to take: With food to avoid nausea (zinc on an empty stomach = immediate regret).

• Don’t pair with: High-dose iron, calcium, or magnesium - they all compete for absorption when taken together.

Iron: Oxygen, Energy, and the “Only If You Need It” Rule

Iron deficiency is real and very common, especially in menstruating women, pregnant people, and those with gut inflammation or heavy periods. I can’t count the number of times I’ve seen drastically low ferritin levels on lab testing. But iron overload is just as real and unlike water-soluble nutrients, excess iron accumulates and causes oxidative stress.

• When to take: Only if your labs show a deficiency! Fatigue alone is not enough of a reason. And beyond that, it’s important to

• Best forms:

  • Ferrous bisglycinate: gentle and well absorbed, I use this form the most often in my practice

  • Ferrous sulfate: commonly prescribed but more constipating and irritating (I never recommend this form in my practice)

  • Heme iron: animal-based, higher absorption

• Best time to take: On an empty stomach (if tolerated) or with vitamin C for better absorption. Avoid taking it with calcium, or caffeine.

• Don’t pair with: Caffeine or tannins (tea, coffee, wine).

Omega-3s: EPA, DHA, and Brain-Body Benefits

Omega-3s are anti-inflammatory, heart protective, mood stabilizing, and hormone supportive. But not all fish oils are equal and neither are the ratios of EPA to DHA.

• EPA vs. DHA:

  • EPA: more anti-inflammatory; great for mood, pain, skin, and periods

  • DHA: key for brain, eyes, pregnancy, and cognition

  • A 2:1 ratio of EPA:DHA is ideal for general inflammation or mood support; flip that for pregnancy or neurocognitive needs.

• Quality matters: Choose IFOS-certified or third-party tested brands to avoid rancidity and heavy metals.

• Best time to take: With meals containing fat to improve absorption.

• Bonus tip: Try freezing your capsules if they make you burp fish oil.

Magnesium: The Master Mineral with Many Personalities

Magnesium supports over 300 enzyme reactions. It's foundational for sleep, mood, muscle function, detox, hormones, and regularity. But the form makes all the difference.

• Forms to know:

  • Magnesium glycinate: calming, great for sleep and anxiety

  • Magnesium threonate: crosses the blood-brain barrier, supports cognition and mood - this is the form I recommend for those prone to headaches and migraines

  • Magnesium citrate: helpful for constipation

  • Magnesium malate: energizing, good for fatigue and muscle pain

  • Magnesium oxide: poorly absorbed, best used as a cheap laxative

  • Magnesium sulfate: better used topically (epsom salts!)

• Best time to take: In the evening for sleep and nervous system support, but depends on the form. For example, malate and threonate can be better in the morning.

• Don’t pair with: Iron, zinc, or calcium in the same sitting - space them out by a couple of hours for better absorption.

Probiotics: Strains Matter And So Does Timing

Probiotics are often marketed as “one size fits all,” but the strains you take and the delivery format make a huge difference in whether they’re effective or just expensive poop.

• Spore-based vs. traditional:

  • Spore-based (like Bacillus subtilis or coagulans): survive stomach acid, helpful for bloating, SIBO, post-antibiotic use

  • Lactobacillus/Bifidobacterium blends: more fragile, but effective for specific conditions (eczema, IBS, vaginal health)

• Targeted strains to look for:

  • L. rhamnosus GG: immune + gut support

  • B. infantis: helpful for IBS and inflammation

  • S. boulardii: a probiotic yeast for travelers, antibiotic support, or Candida balance

  • L. reuteri: supports skin, vaginal flora, and mood (oxytocin-boosting!)

• Best time to take: On an empty stomach or as directed. Spore-based are more forgiving, traditional blends usually do better before meals.

• Bonus tip: Rotate strains every few months or switch to fermented foods to diversify your microbiome.

Vitamin D: More Than Just the “Sunshine Vitamin”

Vitamin D supports immunity, hormones, mood, and bone health. But many people are taking it incorrectly and not pairing it with what it needs to work.

• D3 vs. D2: Always choose vitamin D3 (cholecalciferol) over D2. It’s more bioavailable and effective.

• Pair with K2: Vitamin D helps you absorb calcium, but K2 tells that calcium where to go (bones, not arteries). Look for a D3/K2 combo supplement for best synergy.

• Best time to take: With your fattiest meal of the day for optimal absorption (vitamin D is fat-soluble).

• Dosing tip: Always dose based on labs. 5,000 IU daily is common short term, but 1,000–2,000 IU/day may be enough for maintenance.

Vitamin C: Immune Support, Antioxidant, and Collagen Helper

Vitamin C doesn’t need much introduction, but there are a few key tips that make it more effective and less irritating.

• Forms to know:

  • Ascorbic acid: standard, acidic form; effective but can cause GI upset

  • Buffered vitamin C: gentler on the stomach (e.g. calcium or sodium ascorbate)

  • Liposomal vitamin C: better absorption; helpful for higher-dose protocols

• Best time to take: Morning or early afternoon. If using for immune support, divide into 2–3 smaller doses to keep levels steady.

• Pair with: Iron (improves iron absorption), collagen (supports collagen synthesis), and antioxidants like quercetin or glutathione for synergistic effect.

Why Supplement Quality Matters

Not all supplements are created equal and unfortunately the supplement industry is still loosely regulated. Just because something is sold on Amazon or labeled as "natural" doesn’t guarantee it's effective, safe, or even accurately dosed. That’s where medical-grade or pharmaceutical-grade supplements come in.

These are products that are manufactured to higher standards for purity, potency, and bioavailability. They’re third-party tested to ensure what’s on the label is actually in the bottle - no more, no less. That means you're not getting unnecessary fillers, contaminants, or low-quality forms of nutrients that your body can’t use. Brands that fall into this category are often practitioner-recommended and only sold through licensed providers or professional-grade dispensaries.

I always encourage my patients (and readers!) to get their supplements from trusted sources. My Fullscript dispensary gives you easy access to these brands with 20% off all orders. You can access my dispensary using this link!

If you’re going to spend money on supplements, make sure they’re actually working for you. Quality matters and your body deserves the good stuff.

Final Thoughts

Supplements can be incredibly powerful but only when we treat them like tools, not magic pills. Timing matters. Form matters. Pairing matters. And your unique physiology always matters most.

The more intentional you are with your stack, the more you'll feel the benefits.