How Can We Take Our Supplements Properly?
How can we take our supplements properly? Here are the top 5 ways to get the most out of your supplements in the morning
You’ve invested in quality supplements, you’ve got the morning routine down, and your cupboard is stocked with all the right nutrients. But are you getting the most from what you’re taking? Many people take their morning supplements with the best intentions, only to find they’re not feeling the benefits. Sometimes it’s not about what you’re taking, but how and when you’re taking it.
Here, we explain how to optimise your supplement routine and make sure every capsule, powder or liquid counts.
1. Take Iron Away From Your Morning Cuppa
One of the most common supplement mistakes? Taking iron with your morning cup of tea or coffee.
Tannins and polyphenols in coffee and tea, can interfere with iron absorption. They can bind to iron and make it harder for your body to absorb, especially non-heme iron (from plant sources or supplements). In addition, calcium-rich drinks like milk or fortified plant milks can also negatively affect iron absorption so even more important to note if you love a latte.
Tip: If you’re taking an iron supplement, leave at least an hour’s gap either side of your morning coffee/tea. Instead, take your iron with water.
One option that works well in busy mornings is BlueIron – a gentle, liquid iron supplement containing vitamin C, that actually enhances absorption. It’s designed to be easy on the stomach and helps avoid the digestive issues often associated with traditional iron tablets. Plus, it fits seamlessly into a quick morning routine (no complicated prep, no food required). You can find it here (RRP £16.00).
2. Pair Fat-Soluble Vitamins with Breakfast
Vitamins A, D, E, and K are fat-soluble, meaning they need some dietary fat to be absorbed properly. If you take them on an empty stomach with just water, your body might not be able to use them as efficiently.
Try taking them alongside a balanced breakfast that includes some healthy fats, like avocado on toast, a boiled egg, nut butter, or even seeds in your smoothie. If your supplement contains vitamin D (especially in winter or if you’re indoors a lot), this is a small but powerful tweak that boosts its effectiveness.
3. Take Energy-Boosting B Vitamins Early in the Day
If you often wake up feeling foggy, wired but tired, or constantly reaching for your second cup of coffee before 10am, it might be time to check in on your B vitamin levels. The B vitamin family are essential players in energy production. They help convert the food you eat (especially carbohydrates) into fuel your body can actually use.
They also support the nervous system, brain function, mood, and even our hormones, making them particularly important for anyone juggling busy mornings, emotional loads, and fluctuating hormones.
Because they’re water-soluble and have a naturally stimulating effect, it’s best to take B vitamins in the morning to support daytime energy and avoid sleep disturbances if taken too late.
4. Stay Consistent and Keep It Visible
One of the biggest reasons people don’t feel the benefit of supplements? Inconsistency. Even the best formulas won’t work if they’re gathering dust at the back of the cupboard.
Keep your supplements somewhere visible – on the kitchen counter, next to your water glass, or by your toothbrush. Create a small, calming morning ritual around them. You’re more likely to stick to your routine when it’s convenient and positive.
And if you’re someone who forgets easily, try setting a gentle reminder on your phone or keeping a daily supplement tracker.
5. Don’t Rely on Supplements Alone
Supplements are there to support, not replace a nutrient-rich diet. If your morning routine includes a sugary cereal and a coffee, no supplement is going to fix the fatigue that follows.
Prioritise protein, fibre, and healthy fats at breakfast to create a strong nutritional foundation. Think a wholesome bowl of oats with cinnamon, stewed apples and a drizzle or your favourite nut butter; a protein packed smoothie loaded with colourful berries or a high protein mushroom omlette with a side of avocado.
Getting the most out of your supplements doesn’t have to mean changing everything about your morning – it’s about small, smart tweaks.
When your body actually absorbs what you’re giving it, that’s when you see the real differences.
Written by Cara Shaw, nutritionist at BlueIron, a unique liquid iron supplement