What is the best drink to take vitamins with?

December 27, 2025 •

3 min read

According to research, the fluid you use to take your supplements can significantly impact how your body absorbs the nutrients. To ensure you get the most out of your daily regimen, it's crucial to understand what is the best drink to take vitamins with and which to avoid.

Quick Summary

The ideal drink for taking vitamins depends on the specific nutrient; plain water is generally safest, while certain juices can boost absorption of specific minerals. Beverages like coffee and tea can inhibit the uptake of several vitamins and minerals, and must be timed carefully around your supplement schedule. Fat-soluble vitamins benefit from a drink containing healthy fats.

Key Points

Plain Water is Universal: It's the safest and most effective drink for nearly all vitamins, aiding in absorption without interference.
Pair Iron with Vitamin C: Take iron supplements with a citrus juice like orange juice to significantly boost absorption.
Consume Fat-Soluble Vitamins with Fat: Vitamins A, D, E, and K are best absorbed when taken with a meal or drink containing some healthy fat, like milk.
Avoid Coffee and Tea: The tannins and caffeine in these drinks can inhibit the absorption of iron, calcium, and zinc. Space them out by 1-2 hours.
Separate Conflicting Minerals: Take minerals like calcium and iron or calcium and magnesium at different times of the day to prevent competition for absorption.
Be Mindful of Probiotics: Avoid taking probiotics with hot drinks, as heat can destroy the live cultures.

Plain Water: The Universal Best Drink

For most vitamins and supplements, the simplest and most reliable option is plain water. It serves as an ideal medium because it doesn't contain compounds that typically hinder nutrient absorption. Water assists in dissolving the supplement and moving it through the digestive system. Water-soluble vitamins like Vitamin C and B-complex are designed to be absorbed with water.

Why water works best

Water supports efficient absorption and adequate hydration is important for digestion. While very hot drinks can affect sensitive nutrients, water temperature generally doesn't impact absorption significantly.

Specific Combinations for Enhanced Absorption

While water is the default, certain drink pairings can improve the absorption of specific vitamins and minerals, which can be particularly useful for those with specific needs.

Pairing with citrus juice

Taking iron supplements with a Vitamin C-rich juice like orange juice is highly recommended. Vitamin C (ascorbic acid) significantly enhances the absorption of non-heme iron.

Pairing with milk or healthy fats

Fat-soluble vitamins (A, D, E, and K) require dietary fat for optimal absorption. Consuming these with milk, which contains fat and often added calcium and Vitamin D, can be beneficial. Plant-based milk or a meal with healthy fats like avocado or olive oil are good alternatives.

Beverages to Avoid with Your Supplements

Some drinks can impede the absorption of vitamins and minerals.

The issue with coffee and tea

Coffee and tea contain tannins and caffeine, which can interfere with the absorption of essential minerals, including iron, calcium, and zinc. Caffeine's diuretic effect can also potentially increase the excretion of water-soluble vitamins. To minimize interference, it's advised to take supplements at least one to two hours before or after drinking coffee or tea.

The downside of soft drinks and alcohol

Soft drinks high in sugar offer no nutritional value and should be avoided. Alcohol can negatively impact the digestive system and hinder the absorption and metabolism of many nutrients, especially B vitamins.

Comparison Table: Drink Options for Vitamins


Drink Type	Best For	Considerations	Verdict
Plain Water	All supplements, especially water-soluble vitamins (B and C).	Minimal taste, ideal for all situations.	Best overall; no interference with absorption.
Orange Juice	Iron supplements.	High in sugar; can interfere with calcium absorption.	Excellent for enhancing iron absorption.
Milk	Fat-soluble vitamins (A, D, E, K).	Contains calcium, which can interfere with iron absorption.	Good for fat-soluble vitamins.
Coffee/Tea	None; should be avoided.	Contains tannins and caffeine that inhibit mineral absorption.	Poor choice; time your supplements to avoid.
Grapefruit Juice	None; should be avoided.	Can interfere with the effectiveness of certain medications.	Risky; consult a doctor or pharmacist.

Optimizing Your Supplement Routine

Beyond choosing the right drink, other practices can enhance your supplement routine. Taking fat-soluble vitamins with a meal containing healthy fats improves absorption. Iron supplements are often best absorbed on an empty stomach with a source of Vitamin C. Conversely, multivitamins may be better tolerated with food to reduce stomach upset. For multiple supplements, spacing them out can prevent potential interference; for example, separating calcium and iron by a few hours aids absorption of both.

For probiotics, avoid hot beverages as heat can destroy the live cultures; use cool or room-temperature water instead. Always check supplement packaging for specific instructions. Consult a pharmacist for questions about interactions with medications.

Optimizing your supplement intake, starting with the right beverage, helps ensure you receive the maximum nutritional benefit.

Conclusion

Plain water is generally the most recommended and safest liquid for taking most supplements, ensuring optimal absorption for water-soluble vitamins without interference. Specific pairings, like iron with orange juice or fat-soluble vitamins with milk, can enhance effectiveness for those nutrients. It's important to avoid or time supplements around beverages like coffee, tea, and alcohol, which can inhibit absorption. By following these simple guidelines, you can improve your nutrient absorption.

Frequently Asked Questions

No, it is not recommended to take all vitamins with coffee. The tannins and caffeine can significantly interfere with the absorption of essential minerals like iron, calcium, and zinc. You should wait at least one to two hours after your coffee to take these supplements.

Orange juice is excellent for helping to absorb iron due to its high vitamin C content. However, it is high in sugar and its acidity can sometimes affect other minerals, so it is not a universally ideal choice for all supplements.

Taking supplements with milk can be beneficial for fat-soluble vitamins (A, D, E, K) because it provides the necessary dietary fat for absorption. However, milk contains calcium, which can interfere with iron absorption, so do not take iron supplements with milk.

For most supplements, the temperature doesn't matter. However, hot drinks can damage heat-sensitive nutrients like probiotics and some water-soluble vitamins, so it's safer to use a cool or room-temperature drink.

Using a generous amount of liquid, like water, is key. You can also try taking a sip of water, placing the pill on your tongue, and then swallowing with a second, larger gulp. Tilting your head forward can also help.

If your smoothie contains ingredients that interfere with absorption, such as high-calcium dairy or certain fruits, it may not be ideal. For best results, use water to take your multivitamin and enjoy your smoothie at a different time.

To be safe, you should wait at least one to two hours after your last cup of coffee before taking supplements, especially minerals like iron, zinc, or calcium.