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Fehler-bei-der-Einnahme-von-Vitaminen
All articles, Vitamins 101

8 typical vitamin errors and how to avoid them

IN THIS ARTICLE:

01 Intake mistake #1: You think all vitamins are the same – but they’re not
02 Intake mistake #2: You’re afraid of overdosing
03 Intake mistake #3: You’re combining your vitamins incorrectly
04 Intake mistake #4: You’re taking your vitamins on an empty stomach
05 Intake mistake #5: You take your vitamins at the wrong time of day
06 Intake mistake #6: You don’t pay attention to interactions
07 Intake mistake #7: You don’t pay attention to additives
08 Intake mistake #8: You take your vitamins irregularly

The top 8 vitamin intake mistakes and how you can avoid them.

Vitamins are vital micronutrients that support our body in countless processes every day – from the immune system to cell regeneration and energy production. But even those who take supplements regularly can optimize a few things to get the full effect.

Here you can find out what you should look out for – and why you automatically do a lot of things right with Ogaenics.

The most popular Ogaenics organic nutrient boosters

Intake error #1: You think all vitamins are the same – but they’re not

If a vitamin package says “vitamin C”, you probably immediately think of the vitamin C from lemons or oranges, for example. But the truth is: most vitamins in food supplements have very little in common with the vitamins in real food.

Unfortunately, most vitamins in food supplements do not come from natural sources, but are produced in a laboratory. These synthetic vitamins are chemically isolated and differ in structure and bioavailability from natural organic vitamins from plant extracts.

According to a publication in Frontiers in Bioengineering and Biotechnology (Wang et al., 2021, PMC8247775), many vitamins are now produced industrially by genetically modifying bacteria, yeasts or fungi such as E. coli or Bacillus subtilis to produce vitamin molecules in large quantities. These are then chemically isolated, purified and transferred into food supplements.

These artificially produced vitamins consist of just one isolated active ingredient – without the countless natural accompanying substances that are present in an orange or carrot: secondary plant substances, enzymes, co-factors. However, it is precisely this natural combination that makes the difference (PMC3575927).

Many studies suggest that vitamins and minerals are often better absorbed and utilized in their natural matrix (i.e. together with plant components, enzymes, phytochemicals, etc.) than isolated individual substances. This so-called food matrix effect shows that the form in which nutrients are bound can influence their bioavailability.

That’s why we at Ogaenics rely on whole plant extracts – so that you not only get the pure active ingredient, but the full interplay of natural accompanying substances, as nature intended.”

Why is this intake error excluded with Ogaenics?

The good news: there is another way. At Ogaenics, we rely 100% on vitamins and minerals from organic plant extracts – never synthetic and never genetically engineered.

Our vitamins come from real foods, such as vitamin C from organic amla berries or vitamin D from organic lichens. This is how we guarantee maximum bioavailability, purity and naturalness – without any chemical laboratory or genetic engineering.

When you choose natural, GMO-free organic nutrients, you are not only choosing the more sustainable, but also the more holistic and compatible form for your body.

You can also see this on our ingredient lists: there are no chemical names such as “ascorbic acid” or “niacinamide”, but rather the plants, fruits and herbs from which the nutrients originate.

This way you can be sure that you are only giving your body what is truly natural, organic and “alive” in the best sense of the word. 🌿

Intake error #2: You are afraid of overdosing

Einnahme-Fehler-Vitamine-falsch-kombinieren

Many people are reluctant to take vitamins because they are afraid of getting “too much” of them.
This concern is understandable – but in most cases unfounded. A true hypervitaminosis, i.e. an oversupply of vitamins, is extremely rare when taken in a balanced way.

Vitamins are vital micronutrients that your body needs every day to function properly. Most water-soluble vitamins – for example vitamin C or the B vitamins – are not stored. What your body doesn’t need is simply excreted.

The situation is different for fat-soluble vitamins (A, D, E and K): they are stored in the body. It is important to ensure a balanced intake here – but don’t worry: the scientific limits are much higher than many people think.

According to the Federal Institute for Risk Assessment (BfR), a daily intake of up to 4,000 IU (100 µg) of vitamin D, for example, is considered safe and harmless for adults(BfR). However, it is important that these are taken daily and not as so-called bolus doses (e.g. once a week).

Our tip: Have your vitamin D level checked occasionally to know where you stand. This way, you can top up in a targeted manner without overdoing it – especially in the low-light months.

Why is this intake error excluded with Ogaenics?

With Ogaenics you have nothing to worry about. Our products are designed to optimally cover your daily needs without the risk of overdosing.

Because we work with natural plant extracts, the nutrients are absorbed by the body in the same way as they are from food – gently, effectively and safely.

The special feature:

  • Fat-soluble vitamins such as A, E and K are deliberately dosed moderately in Ogaenics.
  • Vitamin D comes from organic lichens – a safe, natural source that provides you with a reliable supply.
  • And your body can simply excrete all water-soluble vitamins, such as C and the B group, if it doesn’t need them.

This is how you get the perfect balance with Ogaenics: Natural. Safe. Effective.

At Ogaenics, we pay attention to balanced dosages that optimally cover requirements without overloading the body. Our vitamins are natural, bioavailable and designed to work in synergy – for maximum effect with maximum safety.

Intake mistake #3: You combine your vitamins incorrectly

Einnahme-Fehler-Vitamine-falsch-kombinieren

Vitamins and minerals are like a team – some work hand in hand, others get in each other’s way. So if you take several supplements, it can happen that certain nutrients interfere with or reinforce each other.

But that doesn’t mean you have to be afraid of doing something wrong. With a little knowledge – or the right products – you can make sure that everything works together perfectly.

Why is this intake error excluded with Ogaenics?

Ogaenics products are developed so that the vitamins and minerals they contain complement each other perfectly – never interfere with each other. We only combine what has been scientifically proven to work well together and separate what could block each other. We pay attention to natural nutrient synergies so that vitamins, minerals and plant substances work together perfectly.

✨ Examples:

  • You will never find iron together with calcium in Ogaenics, because both can compete for the same absorption pathway.
  • Magnesium is dosed separately so that you can take it in the evening when it works best.
  • Our organic multivitamins deliberately do not contain magnesium or calcium, which compete with zinc and iron in the multi for absorption pathways.

Each capsule provides you with exactly the synergies your body needs – intelligently combined, scientifically based and naturally organic. 🌿

Intake error #4: You take your vitamins on an empty stomach

Einnahme-Fehler-Vitamine-auf-leeren-magen-nehmen

Combining supplements with food slows down the transit time of nutrients in the body – and in many cases, the longer nutrients stay in the digestive system, the better your body can absorb them.

You can take advantage of this by taking your vitamins with a small meal.

Fat-soluble vitamins need fat

There are vitamins for which you have no choice if you want them to be well absorbed: the fat-soluble vitamins A, D, E and K. They can only be effectively absorbed into the bloodstream if they are metabolized together with fat. Fat improves the bioavailability of these fat-soluble vitamins.

A human study showed that the absorption of vitamin D was significantly higher when it was taken with a meal containing fat – compared to taking it on an empty stomach
(PMC3235461).

Even small amounts of healthy fats are enough: a few nuts, some avocado, yoghurt or a piece of wholemeal bread with olive oil are enough to significantly improve the absorption of fat-soluble vitamins.

Minerals also like company

Minerals – such as calcium, magnesium or zinc – are also more difficult to digest on an empty stomach. For optimal absorption of calcium, you also need sufficient stomach acid, which is produced when you eat.

Studies show that calcium absorption is more efficient in combination with meals than on an empty stomach(PMC425063).

Anyone with a sensitive stomach will therefore benefit from taking food supplements together with a meal. A meal acts as a natural buffer and prevents stomach irritation or nausea.

Why is this intake error excluded with Ogaenics?

We make it easy for you: on every Ogaenics pack and on our product pages you will find clear, scientifically based intake recommendations.

We recommend that you take most of our products with a meal – for best absorption and maximum tolerance.

And don’t worry: it doesn’t have to be a big meal. Even a small snack with a little fat is enough to get the most out of your natural organic vitamins.

Intake Mistake #5: You’re taking your vitamins at the wrong time of day

Many people ask themselves: “Should I take my vitamins in the morning or in the evening?”
The good news is that for most vitamins, the exact time is not so important.
What is more important is that you take them regularly and in the right combination – i.e. with or without a meal, depending on the type of vitamin.

🌞 In the morning – when you need energy

Vitamins of the B group and vitamin C are water-soluble and support energy metabolism.
They can help you feel more alert and focused during the day – which is why taking them in the morning is a good idea.

A scientific review(PMC4921591) emphasizes that the benefits of multivitamins are mainly due to regular intake – not timing.

Vitamin D is also often taken in the morning, simply because it fits in with the routine.
The important thing here is not so much the time of day, but that you always take it with some fat (see point 4) and make sure you get enough magnesium(PMC6693398).

🌙 In the evening – when you want to relax

Some nutrients, such as magnesium, are particularly popular in the evening because they can contribute to muscle relaxation and a general feeling of calm. Studies suggest that magnesium can improve sleep quality in people with low magnesium status(PMID: 34883514)

🦠 And what about probiotics?

The following applies to probiotic food supplements – such as the Love Your Gut Daily Biotic Complex:
More important than the time of day is the stomach passage. Whether in the morning or evening is up to you – the main thing is that you take them regularly.

Why is this intake error excluded with Ogaenics?

At Ogaenics, you’ll find clear instructions on the package and on the website on how to take all vitamin supplements, including the optimal time of day to take them.

However, the decisive factor for a good effect is consistency – and that you can take your vitamins in a way that suits your life. This keeps it simple, natural and effective. 🌿

Intake error #6: You don’t pay attention to interactions

Some vitamins and minerals can interact with certain medications.
This does not mean that you should not take them – you should just know how to combine them correctly so that the effects do not interfere with each other.

Here are the most important examples, which are also scientifically well documented:

Vitamin K ↔ Blood thinners (warfarin)

Vitamin K plays a crucial role in blood clotting.
If you are taking blood thinners such as warfarin, large fluctuations in your vitamin K intake can alter the effect of these medications.

➡️ Consistency is important: not too much and not too little – but roughly constant amounts of vitamin K every day so that your blood coagulation value remains stable. (PMC2911546)

Proton pump inhibitors (PPIs) ↔ Vitamin B12

PPIs such as omeprazole or pantoprazole reduce stomach acid production.
This is useful for stomach problems – but stomach acid is needed to release vitamin B12 from food.

Several studies show: Long-term use of PPIs may be associated with vitamin B12 deficiency – even if the data is not completely consistent.

➡️ If you take PPIs regularly, have your vitamin B12 status checked occasionally(PMC9577826)

Antibiotics (tetracyclines & fluoroquinolones) ↔ Minerals (iron, calcium, magnesium)

These antibiotics can form so-called chelates with minerals – chemical compounds that block the absorption of the antibiotic in the intestine. This can reduce the effectiveness of the medication.

➡️ Make sure you take your antibiotics at least 2-3 hours apart from your mineral supplements.(PMC89761)

Thyroid hormones (levothyroxine) ↔ iron / calcium

If you are taking thyroid hormones such as levothyroxine, taking iron or calcium supplements at the same time can reduce the absorption of the hormone in the intestine.

This can lead to your body receiving less active ingredient and your thyroid levels (TSH) rising.

➡️ It is best to take levothyroxine in the morning on an empty stomach – and wait at least 4 hours before taking iron or calcium (PMC8002057, PMC3092723).

Why is this intake error excluded with Ogaenics?

These interactions are well researched – and easy to avoid if you are aware of them.
Keep a distance between medications and supplements and seek advice if you are unsure.

At Ogaenics, our
Nutrition Coaches
 free of charge to help you tailor your supplements safely and individually to your everyday life – so that everything works together as it should. 🌿

Ingestion error #7: You don’t pay attention to additives

Many people pay attention to the vitamins in food supplements – but hardly to what else is in them.However, so-called technological aids and additives can have a major influence on quality, purity and tolerability. The problem is that not all additives have to be listed on the label.

Hidden additives – legal, but invisible

According to the Food Information Regulation (LMIV) and the Additive Authorization Regulation (ZZulV), additives must always be listed in the list of ingredients – with their class name and E number.However, there are exceptions that many people are not aware of:
If an additive is only contained in a single ingredient (e.g. a plant extract or oil) and no longer has any technological effect in the end product, it does not have to be declared.
This also applies to so-called processing aids, i.e. substances that are used in production but are no longer “effective” in the end product.The legal basis for this is set out in Regulation (EC) No. 1333/2008 (Art. 18 and 20) and in Annex III of the FIR.

What this means in practice

A product may contain additives that you don’t even see on the label – for example, because they only occur in a single ingredient.This can look like this, for example:
  • A preservative is added to an ingredient to preserve it, but no longer has any effect in the end product → not subject to declaration.
  • A colorant colors an ingredient, but not the end product → not declarable.
  • A filler or carrier facilitates the dosing of an active ingredient, but is technologically ineffective in the end product → not subject to declaration.
Only additives that are considered allergens must always be declared.
➡️ In plain language, this means that even if the packaging says “without additives”, the product may indirectly contain additives that are simply not subject to declaration.
📚 Evidence: [LMIV, Art. 20 b, Annex III] + [Regulation (EC) No. 1333/2008, Art. 18 para. 1 a,b]

Why this also poses challenges for us manufacturers

This is also often a major problem for us as manufacturers in practice.When searching for pure raw materials, we always come across the same point: almost all active ingredients are not available in pure form as standard. For reasons of cost or stability, many raw materials are bound in carrier oils or powders, which in turn contain excipients and additives – such as emulsifiers, preservatives or synthetic stabilizers.
This practice is permitted by law, but in our view it is not in the interests of transparency or purity.

By the way, tablets often contain more additives than capsules because they have to be pressed and binders are needed for this. Therefore, it is advisable to prefer capsules, as they usually consist only of the active ingredient and a capsule shell and thus contain fewer unnecessary additives.

Why is this intake error excluded with Ogaenics?

At Ogaenics, we stand for a genuine clean label promise – without hidden additives or technical aids. Absolute purity is our top priority. Our products contain no synthetic additives or additives – not even traces of individual ingredients. All ingredients come from controlled organic cultivation, are fully declared and traceable.

We work directly with the raw material manufacturers to ensure that every component – down to the smallest extract – is produced without chemical solvents, synthetic carriers or processing aids.

This way you can be sure that Ogaenics products really only contain what your body needs – and nothing that puts a strain on it. 🌿

Our organic seal guarantees that we adhere to strict organic guidelines and are regularly inspected by independent inspection bodies to ensure absolute transparency.

Intake error #8: You take your vitamins irregularly

Even the best dietary supplement can only work if you take it regularly.
Sounds banal – but it’s one of the most common reasons why supplements don’t have the desired effect.

Science calls this “adherence”, i.e. consistently following a recommended intake routine.

And it is crucial: even small irregularities can lead to nutrient stores not building up properly – or to fluctuations in blood levels.

Why regularity makes all the difference

Studies show: Poor adherence to intake is directly linked to nutrient deficiencies. This can be seen particularly clearly in people who have undergone bariatric surgery and have to take supplements on a permanent basis – as soon as they stop taking them, deficiencies occur(PMC7719106)

The following also applies regardless of illness: people with high supplement adherence have been shown to achieve better health outcomes – an effect that is known from general adherence research and has been observed in many areas(PMC11766829)

This shows that it is less important when you take your vitamins – but that you take them consistently.

How it works in everyday life

It’s easy to forget to take your vitamins, especially in hectic everyday life.
This can be avoided with a few simple tricks:

  • Link the intake to a fixed routine.
    For example, in the morning after brushing your teeth or in the evening with dinner.
  • Use reminders.
    A cell phone alarm clock or an app can help you stay on track, especially in the first few weeks.
  • Use a pill box.
    This way you can see at a glance whether you have already taken your daily dose.
  • Stay patient.
    Many nutrients do not work overnight, but build up in the body over weeks or months.

Why is this intake error excluded with Ogaenics?

If you want to take your vitamins properly and make sure your body gets the most out of them, Ogaenics offers 100% natural organic vitamins – sustainable, effective and free from additives.

  • Easy to dose: Most Ogaenics products only require one capsule a day – this minimizes the likelihood of forgetting.
  • Naturally compatible: The 100% organic plant base means you can easily integrate it into any routine – whether in the morning or evening.
  • Clearly explained: On each pack and product page you will find precise instructions on the optimum time to take and combination.

By the way: Incorrect intake of vitamins can lead to an undersupply. But how do you recognize a vitamin deficiency? For information on alarm signs that you should definitely look out for, see our article “Recognizing vitamin deficiency, these are the alarm signs”.

Did you also know that certain vitamins and supplements can give your hair growth a real boost? Find out what these are in our special article on hair health “Boost your hair growth and quality”.

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