I am around people every day and my son who goes to university lives at home. Translation: I am exposed to a lot of germs. Nevertheless, my immune system seems to fight illnesses reasonably well. I credit the supplements I take and here’s my secret.

While there’s nothing wrong with a good old vitamin bottle, let’s be clear — nature still does it best. Whole foods are your “Plan A,” and supplements are just the backup singers. If you do take them, though, here’s how to make those little pills pull their weight.

Take your multivitamins with a meal so your belly doesn’t complain and your body soaks it up properly. The water-soluble ones — the B’s and C — need daily attention since your body doesn’t store them. Just don’t take vitamin C too close to B12, or they’ll fuss and fight. Fat-soluble ones — A, D, E, and K need to go with fat from a meal for your body to absorb and use them. Even avocado or nuts would be enough fat.

Iron likes to go solo on an empty stomach (a sip of orange juice helps), while minerals like calcium, zinc, and magnesium prefer their own spotlight at different meals. Keep an eye out for too much vitamin A, especially if you’re pregnant or smoke.

And don’t forget — supplements and prescriptions can tangle, so chat with your doctor or pharmacist. Choose trusted brands, jot down what you take, and remember: no capsule beats a plate full of colourful, fresh food. The combination will help you feel better.

By: Peter Yurek, BSc.Phm.