Too many people take supplements blindly, all in the name of wellness. Some pop vitamins because they “sound good,” without knowing if they actually need them. Others follow trends or advice online without understanding the science behind proper timing, dosage, or combinations. James DiNicolantonio, PharmD and cardiovascular research scientist, recently shared several common supplement mistakes and how to fix them.
Choosing the Wrong Magnesium
Many accidentally pick up magnesium oxide, but it’s poorly absorbed and often taken to ease digestive discomfort rather than support overall health. Opt instead for magnesium glycinate or malate, which are much more bioavailable, DiNicolantonio says. Regular magnesium supplementation improves sleep quality and relaxation while supporting muscle and nerve function.
Taking D3 or K2 on an Empty Stomach
Vitamins D3 and K2 are fat-soluble, meaning they need dietary fat for proper absorption. Taking them on an empty stomach can reduce their effectiveness, so pair them with a meal containing healthy fats. Studies show that taking D3 or K2 with a meal containing fats, like avocado, olive oil, nuts, or eggs, can significantly boost absorption.
Taking Vitamin D Without Magnesium
Magnesium and vitamin D work together closely in the body. Magnesium is a cofactor for the enzymes that convert vitamin D into its active form, which helps regulate calcium levels, support bone health, and maintain proper muscle function. Without enough magnesium, vitamin D supplementation may be less effective, even if your D levels look sufficient in lab tests.
Taking Creatine Before a Workout
Creatine is best absorbed by muscles that are active. Taking it post-workout can be more effective than pre-workout because exercised muscles take up creatine more efficiently.For example, one study found that men who took creatine post-workout gained more lean mass and improved their bench press one-rep max more than those who took it before exercising.
Related: Expert Breaks Down How Much Creatine to Take for ‘Brain Boost’ of Energy and Focus
