03/30/2026
Let’s try and clear up some confusion around vitamins, minerals, and why supplement directions feel like they were written by a team of people who don’t talk to each other.
There are three main reasons we get differing instructions:
1. Absorption: Some nutrients need food (or fat) to actually be absorbed/get into your system. Some don’t because they are water-soluble.
2. Stomach irritation: Certain vitamins and minerals can make you feel nauseous if taken alone (like iron and zinc).
3. Energy vs. relaxation effects: Some nutrients perk you up and others calm you down, so timing matters.
Vitamins A, D, E, and K need FAT to be absorbed. If you take them on an empty stomach, you’re not getting much out of them. These are also stored in the body, which means more is not always better. Your body keeps them around.
Water-soluble vitamins like vitamin C and the B vitamins don’t need fat, and your body uses what it needs and sends a good portion of the rest out through urine. That’s where the idea of “you just p*e out the extra” comes from.
But that doesn’t mean unlimited amounts are harmless. Some still build up. Some still stress the body in high doses. And there’s a limit to how much you can absorb at once anyway.
Then we get to minerals, and this is where a lot of people really have to start guessing. Minerals don’t need fat for absorption, but they are not casual. They are part of the body’s electrical system. They help regulate your heartbeat, your nerves, your muscles, your hormones. So the question becomes less about how to absorb them and more about whether you should be taking them at all.
For example: Potassium. People want to supplement potassium when they hear it’s important, but this is not a “just in case” mineral. Your body keeps potassium in a very tight range because it directly affects your heart rhythm. Too little feels bad. Too much can be dangerous. And if you have kidney issues or take certain medications, your body may not clear the excess well. So potassium is not something to throw into your routine because it sounded healthy.
Same idea with a few others:
- Iron is incredibly important, and also something you should definitely not take blindly.
- Calcium needs the right partners or it ends up in places you don’t want it (like arteries).
- Iodine and selenium can help the thyroid, or make things worse if you overshoot.
- Magnesium is one of the few that most people tolerate well and actually benefit from, especially in a form like glycinate in the evening when your body is trying to wind down.
So when should you test?
- Ongoing fatigue that doesn’t make sense
- Hormone or thyroid concerns
- Before starting iron or high-dose minerals
- If you’re stacking multiple supplements
- If you just want to stop guessing (highly recommended)
But remember, when you’re getting vitamins and minerals from whole foods and properly prepared herbal teas and infusions, they come in balanced, gentle amounts, along with helpful cofactors your body recognizes.
Think nettle, oatstraw, red raspberry leaf … these are steady, nourishing sources of minerals, water soluble vitamins, and plant compounds that support digestion, absorption, and overall function. It doesn’t mean herbs can't be strong, but compared to high-dose isolated supplements, they are:
- Way less likely to overshoot
- Better tolerated
- Easier for the body to regulate
So, to wrap this up, if you’ve ever stood in the supplement aisle holding three different bottles thinking what in the actual heck, you’re not wrong. The goal isn’t more, it’s finding what’s right for you. Do some research with trusted sources (emphasis on trusted!) and discuss any concerns with your healthcare provider.
