6 Major Mistakes People Make When Taking Dietary Supplements

A whopping 75% of American adults take supplements. Also, over half (55%) use dietary supplements on a regular basis.

From vitamins and minerals to powders and botanicals, supplements support our health in wonderful ways. They fill nutritional gaps, target specific health challenges, and provide peace of mind.   

At Body Kitchen, we value your trust and loyalty. That’s why we work hard to provide the best patented and scientifically validated ingredients. The right nutrients are essential for optimal health and performance, especially if you’re managing dietary restrictions, certain health issues, or are at certain stages of life.

Even the best formulas can let you down if you don’t use them correctly. And as nutrition experts, we often hear about many mistakes!

We created this guide to help you avoid the pitfalls that can ruin absorption rates, performance and results. Because we want you to get the best from any formulas you use, even if they aren’t ours.  

Keep reading to discover the top supplement mistakes people make and what you can do to get the results you deserve.

Mistake #1: Inconsistency

We are not holding back on this first supplement blunder. It might seem obvious, but many people use a formula only now and then. Then, they too quickly decide whether it or not it's effective.

Most micronutrients and extracts need a few weeks to months to take effect. Before you can experience noticeable changes, your body must absorb and accumulate the active compounds to influential levels needed to repair cells. And this depends on your starting point and level of deficiency. In other words, it takes time and consistency for a formula to "kick in".    

The fix: Create a ritual around taking the supplement. If you take a skin or hair supplement such as Total Beauty Advanced, incorporate it into your morning makeup and hair styling routine. If you must take a supplement with food, use a pill travel case to carry daily doses to work.    

Mistake #2: Taking supplements all at once

Nutrients and extracts differ greatly in how they are metabolized, absorbed and pair with others. In fact, some nutrients compete with each other for absorption. Taking all your daily supplements at once can reduce their potency and absorption. This may delay their effects.

The fix: Combine nutrients that are synergistic and need similar conditions for digestibility. Specifically, take vitamin D with vitamin K-rich foods, as well as calcium and magnesium. Take an iron supplement with vitamin C, a key cofactor that enhances absorption. But avoid taking vitamin B12 and vitamin C together to prevent malabsorption.

Mistake #3: Ignoring solubility

Vitamins, minerals and plant extract also vary in solubility. Some vitamins and minerals are water-soluble. These include B-vitamins, vitamin C, magnesium, and collagen powder. They quickly enter the bloodstream and nourish cells. Your body discards excess nutrients through urine, which is why you should consume water-soluble vitamin supplements daily.

Other nutrients are hydrophobic – they have poor bioavailability in water. Fat-soluble vitamins include A, D, E and K, and plant antioxidants quercetin, turmeric and resveratrol.

The fix: For proper absorption, take fat-soluble nutrients and extracts with food containing fat, such as eggs, avocado, yogurt or nuts. You have more flexibility with water-soluble supplements. Generally, you can take them with or without food.

Mistake #4: Under- or over-dosing

Premium supplement brands such as Body Kitchen strictly adhere to research-backed doses. So, if you’re experiencing desired results, double-check the directions on the product label. Taking less than the recommended dose may not lead to results as shown in clinical studies.

If you're taking less than the recommended dose, you may be falling short of the dose shown to work in clinical studies. Similarly, exceeding the daily dose may lead to unwanted side effects like stomach upset or nausea. In extreme cases, it can lead to toxicity, not to mention wasted money. Be especially careful to avoid high doses of vitamins A and E.

Vitamin C may be the exception. In fact, the Recommended Dietary Allowance (RDA) of vitamin C for women and men – 75 and 90 mg, respectively – represents the lowest daily doses necessary to avoid vitamin deficiencies. For adults, 2,000 mg daily is the safe upper limit.*  

The fix: For best results, follow the daily dose stated on the label and don’t skip days. And for a high-quality, high-absorption vitamin C formula, try Vitamin C Shield. It’s dosed at 1,000 mg daily to support a healthy immune system as you transition into fall. 

Mistake #5: Not choosing branded ingredients

Branded ingredients are single-source plant extracts that are scientifically validated for purity and dosage. As proprietary and often patented ingredients, they offer a higher level of trust, research and traceability that generic ingredients don’t deliver.  

The fix: Look for formulas that feature single-source ingredients that are clinically backed, patented or both. Review the supplement facts panel for all the ingredients. And choose formulas that include ingredients and extracts that are trademarked or standardized, which ensure every batch delivers consistent quality and potency.  

Mistake #6: Not storing supplements properly

If you keep your supplements on a windowsill or in your bathroom, you are compromising the potency of the formula. Nutrients and extracts can degrade in extreme temperatures. This exposure makes them less stable and effective.

The fix: Store bottles in a cool, dry place away from heat, humidity and direct light. If you keep them on the counter where you can see them, make sure they’re away from cooktops and direct sunlight. And use supplements before they expire. This way, you get the freshest and most potent ingredients.

By fixing these common supplement mistakes, you can dramatically improve your results while saving money, time and effort.