Follow instructions

If you are considering taking many health supplements, add them to your routine one at a time. This will help you identify possible side effects caused by any of them.

Take your supplements regularly. This usually means taking them at least once a day, everyday. It is important to be consistent to ensure that your body has the necessary supply of nutrients it needs to function well.

If the instructions say “Take on an empty stomach” then don’t eat before, and up to 30 minutes after taking the supplement. If you find that this upsets your stomach, it would be fine to take a bit of food with your health supplement, but know that this would probably decrease absorption. You might not achieve the maximum effect, but you would still get benefits.

It is also best not to take health supplements right before bedtime, because lying down immediately after taking them might lead to heartburn or nausea. Allow a bit of time to elapse between taking the supplements and going to bed.

And finally, remember that taking supplements is not a substitute for a healthy diet. So please continue to eat healthy foods with lots of whole grains, lean meat, and fruit and vegetables.

NOTE: It is always a good idea to consult your doctor or health care practitioner before starting on any supplement


By choosing nutrient-rich foods that provide the most nutrients per calorie, you can build a healthier life and start down a path of health and wellness. Small steps can help you create healthy habits that will benefit your health now and for the rest of your life:

Start each day with a healthy breakfast that includes whole grains and calcium-, vitamin D- and vitamin C-rich foods.

Replace refined grains with whole grains like whole-grain breads and cereals and brown rice

Pre-washed salad greens and pre-cut vegetables make great quick meals or snacks.

Choose fresh, frozen or canned (without added sugar) fruit for snacks and desserts.

Don’t forget beans, which are rich in fiber, folate and flavanoids.