know your vitamins and health supplement well helps you get most of it. Try these combo tricks

water-soluble vitamins

Vitamin B, vitamin C and potassium are easily dissolved into the water, Do not soak foods rich in vitamin B, and vitamin C in the water or soup for too long when prepare them, this is to avoid nutrient loss. Water soluable vitamins such as B compex need to be replenished daily in small quantitly instead of large amount every once in awhile,  your body does not store water soluable vitamins and excrete excess amount of them.

Fat-soluble vitamins 

Fish oil, DHA, krill oil, Vitamin A D K E iare esily dissolve in fats and oils, Fat-soluble vitamins are absorbed along with fats in the diet. So these nutrients can be eaten with meals or after meals.

Heat resistant nutrients

Lycopene in tomatos,  β-carotene in carrots have better absorption rate after heating. So cooked tomatoes and carrots are better.

Heat and light sensitive vitamins
Heat and light will demage Vitamin B1, Vitamin B5, Folic Acid and Vitamin C and E.
Food such as bananas, sunflower seeds, peas (the source of vitamin B1) broccoli, kale and avocado (vitamin B5, folic acid source) and so on. These foods can be eaten raw, or shorten the cooking duration. If needed, additional B vitamins complex can be added in your diet.

Iron and vitamin C

You can increase iron absorption by eating your iron-rich foods with vitamin C. For example, eat spinch/red lean meat(contains iron) while drink a glass of lemon/strawberry juice(contians Vit. C), or swallowed iron pill with orange juice.

Calcium and vitamin D

Enjoy your boiled egg/cheese(contains Vit.D) and soya milk(contains calcium) drink for breakfast before you embrace the outdoor sunlight to start your day. Natural sunlight around 8 am will be good to provides the energy your skin needs to make vitamin D. Avoid sun with strong UV light at 12-2pm as it may cause sunburnt. Beside, caffeine hinders calcium absorption, try to avoid using coke coffee or tea with calcium suplement.