When it comes to improving training, recovery and overall wellbeing, vitamins can play a vital role. But, like any supplement, vitamins only work when you know how to use them, and it’s important to think of vitamins as support players rather than miracle workers. When your training load grows heavier or your schedule tightens, paying attention to your vitamin intake can help you stay consistent and feel your best. This guide breaks down how different vitamins fit into an athlete's routine, how timing and combinations matter and how to build habits that support your overall nutrition.

How do I know what vitamins to take?

Start with your diet and lifestyle. Most nutrients should come from food, but athletes often have increased demands, especially during heavy training blocks or winter months. If you want a clearer picture of your micronutrient status, a qualified sports nutritionist can arrange  blood tests to give you clear insight into any genuine shortages or shortfalls when it comes to your vitamin intake. This approach stops you guessing and allows you to make informed decisions about whether supplementation might be useful, rather than piling on unnecessary products.

Does it matter when you take vitamins?

Yes, timing can make a difference. Some vitamins are best absorbed with food, whilst others work perfectly well on an empty stomach. Timing can also relate to personal preference and how vitamins fit into your routine. Overall, regular daily intake matters more than the exact timing, but pairing vitamins with meals or routines that you follow reliably can make them easier to remember and use effectively. 

Should you combine certain vitamins?

Some nutrients work better together. Vitamin D and Vitamin K have complementary roles in calcium metabolism- like our Daily Vitamin D3 + K2 Tablets - which helps to guide calcium to where you need it most. Vitamin C can help improve the absorption of non-heme iron. The B vitamins also work as a team, supporting energy metabolism and may help to reduce fatigue; particularly when deficiencies are present. These pairings can give you more impact from the same dose. 

Are there certain vitamins you should avoid taking together?

Multivitamins are formulated so that nutrients can be taken together without causing meaningful interference. Whilst certain vitamins and minerals can compete for absorption when taken in high doses on their own, such as calcium with ,or zinc with copper, the balanced amounts in multivitamin formulations avoid these issues. For most people, a multivitamin is a convenient way to support overall micronutrient intake without worrying about timing or nutrient competition. Multivitamins should complement a balanced diet rather than replace it. If you are considering taking multiple supplements or higher-dose supplements, it's sensible to seek guidance from a qualified nutrition professional to ensure they are appropriate for your individual needs.  

What are the differences between fat soluble and water soluble vitamins?

Fat soluble vitamins include A, D, E and K. They require dietary fats and bile for absorption, and can be stored in the body for longer periods. Because of this, they are best taken with a meal that contains some healthy fats. Water soluble vitamins include the B vitamins and Vitamin C. The body does not store these and excess amounts are excreted in urine, so you need a regular intake. They are easy to absorb and can be taken with or without food. Understanding these groups helps you take each vitamin in the most effective way.

What time of day is best to take vitamins?

Many people find it easiest to take water soluble vitamins such as B vitamins and Vitamin C in the morning with breakfast to align with their daily routines. Fat soluble vitamins can be taken with your main meal when fat intake is usually higher. Vitamin D, for example, tends to absorb best when taken with lunch or dinner. Consistency matters more than the exact hour, but aligning your supplements with regular meals can improve absorption and make the habit easier to maintain.

How do you make taking vitamins a habit?

Keep it simple and connect the routine to something you already do each day. Place your vitamins next to your toothbrush, your morning coffee or your training kit. Use a small organiser if you take several products. Setting reminders on your phone can help during the first couple of weeks where you are building the habit. The trick is to remove barriers; if your vitamins are out of sight, you stand a good chance of forgetting them. If they are part of a well established routine, they quickly become automatic.

Can you take too much of a certain vitamin?

Yes; more is not better when it comes to vitamins. Fat soluble vitamins such as A and D can build up in the body if taken in excessive amounts. Extremely high doses of vitamin B6 are linked to unwanted effects when used above the recommended levels for longer periods, like causing nerve issues over time. Even Vitamin C, which is water soluble, can cause digestive discomfort or kidney stones if taken in larger doses. Always stick to the recommended dose unless advised otherwise by a qualified health professional. Supplements are designed to support your intake when needed to fill gaps and not overload your system; however they are not a replacement for a balanced diet. 

Quick tips for taking vitamins regularly:

  • Take fat soluble vitamins (A,D,E,K) with meals that contain dietary fat for best absorption.

  • Combine vitamins that work well together, like Vitamin D and K.

  • Calcium and iron can compete for absorption; those with high iron needs may consider separating supplements.

  • Keep supplements somewhere visible so you remember to take them

  • Stick to recommended doses and avoid doubling up on similar products that provide the same nutrients.

  • Reassess your supplement routine and your needs every few months as training schedules change.

To view our full sports vitamin range, click here.