Vitamin A may be better absorbed when taken with vitamin E, but remember, Johns Hopkins research shows doses of vitamin E over 400 units daily are associated with a higher risk of all causes of death. That may be because most vitamin E supplements contain just one of the eight forms of vitamin, alpha-tocopherol. Make sure you buy vitamin E containing mixed tocopherols, or at least the one most experts think is beneficial: gamma topherol.
Water-Soluble Vitamins: C and the Bs (B6, B12, biotin, folate, niacin, pantothenic acid, riboflavin, and thiamine)
Keep the following in mind:
Take water-soluble vitamins on an empty stomach with a glass of water.
Excessive doses of vitamin B6 can produce peripheral neuropathy, especially if your levels of B12, B2 and B9 are low.
Vitamin C increases absorption of iron from supplements and food.
Your Takeaway
Increase your vitamin intake with fresh fruits and veggies, oily fish, nuts and seeds. Twice daily, take half a multivitamin/multimineral that delivers the recommended levels of nutrients. Don't go for mega-doses — a balanced intake is what you're aiming for. Get a blood test to check for vitamin deficiencies; then follow your doctor's advice.
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Don't leave yourself vulnerable to illness or weak bones.
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