If you’re like many women, you’ve got a wellness routine that includes a handful of supplements each morning—or maybe, if we’re being honest, stashed in your purse for when you finally remember them at lunch. But did you know that what you eat with your supplements can make all the difference in how well they work? Regarding your health, it’s not just what you take, but how you take it.
Here’s the delicious truth: food isn’t just a sidekick to your daily supplement stack. It’s the secret weapon that unlocks maximum absorption and makes your investment in wellness truly count. We talked to nutritionists and sifted through the latest science to bring you the tastiest ways to boost the benefits of your favourite supplements.
1. Vitamin D3 + K2: Think Fat First
Vitamin D3 and K2 are fat-soluble vitamins, meaning they need a little fat to catch a ride into your bloodstream. Instead of swallowing these with just water, try pairing them with a breakfast rich in healthy fats—think avocado toast, a hard-boiled egg, or even a handful of walnuts stirred into your morning oats. Your body will thank you.
Try this: Poached eggs on whole-grain toast drizzled with olive oil, or a smoothie made with Greek yogurt and nut butter.
2. Magnesium (Glycinate or Citrate): The Dinner Companion
Magnesium works wonders for relaxation and sleep, so it makes sense to take it with your evening meal. To optimize absorption, skip the heavy dairy and instead reach for grilled salmon, sautéed greens, or a baked sweet potato. High-calcium foods can compete with magnesium, so keep them apart for best results.
Try this: Quinoa bowl with spinach, roasted chickpeas, and a touch of olive oil.
3. Omega-3 (Fish Oil or Algae Oil): A Little Fat Goes a Long Way
These healthy fats shine brightest when they’re accompanied by…more healthy fats! Taking your omega-3 supplement with meals containing avocado, nuts, seeds, or oily fish can help your body soak up every drop of those anti-inflammatory benefits.
Try this: A fresh spinach salad with sliced avocado, walnuts, and a drizzle of flaxseed oil.
4. Probiotics: Keep It Light
For live bacteria to survive the journey through your stomach, pair probiotics with a light, non-acidic meal. Avoid piping-hot foods or anything super acidic. A banana with oatmeal, a small bowl of steamed rice, or a slice of whole-grain toast is just right.
Try this: Oatmeal topped with berries and a spoonful of almond butter, or a simple rice bowl with steamed veggies.
5. Multivitamin: The Breakfast All-Rounder
Because multivitamins often combine fat-soluble and water-soluble nutrients, it’s best to take them with a well-balanced meal that contains a little healthy fat and protein. Breakfast or lunch is ideal—just don’t take it on an empty stomach.
Try this: Greek yogurt parfait layered with berries, flaxseed, and a sprinkle of granola.
6. Turmeric + Black Pepper: Spice Up Your Healthy Fats
Turmeric’s health-boosting curcumin is famously hard to absorb—but pairing it with black pepper and fat changes everything. Enjoy your turmeric supplement alongside dishes cooked with coconut oil or olive oil. A classic golden milk (turmeric latte) made with whole or oat milk and a pinch of pepper is a delicious way to get the benefits.
Try this: Roasted root vegetables tossed in olive oil, turmeric, and black pepper; or a soothing mug of golden milk before bed.
A Few Final Words
No supplement routine should feel overwhelming or clinical. Instead, think of your daily supplements as guests of honour at your dining table—each one happiest when paired with the right food. With just a few tweaks to your daily habits, you can amplify the benefits of your wellness routine and savour every bite along the way.
Remember: real wellness is about more than popping pills—it’s about nourishing your body, mind, and soul.
Ready to elevate your daily routine? Try these food pairings and notice the difference! For more inspiring wellness tips and nutrition secrets, visit VIVA Magazine Online every week.
