

If there’s a need your body has, chances are there’s a vitamin on the market that will cater to it. They’ll energize you, keep your anxiety at ease, and even support your immune system — it all just comes down to finding the right supplements to do the job.
Since our bodies sometimes need more nutrients than what our diets can provide, taking vitamins can help fill in nutritional gaps to prevent deficiencies and maintain the healthy function of our bodies from the inside out. Still, it’s safe to say that, at times, it can be just as hard to know what our bodies need as it is to know how to take the supplements it’s craving.
So, if you find yourself getting frazzled by the proper order to take vitamins, there are a few things to keep in mind to encourage proper absorption, and we’re here to help with that!
A Balanced Diet Is Key
First, remember that while supplements can be beneficial in certain situations, they should not be a substitute for a balanced and nutritious diet. Aim to get most of your essential vitamins and minerals from the foods you eat, like oranges, broccoli, cabbage, spinach, and more.
What Order Should I Take My Vitamins?
Multivitamins
Typically, multivitamins are best absorbed when consumed alongside a meal. They can be taken during breakfast, lunch, or dinner, however, it's advisable to refrain from taking them on an empty stomach to avoid potential stomach discomfort.
Vitamins A, D, E, and K
Fat-soluble vitamins like vitamins A, D, E, and K absorb in the body the best when taken with food. It is recommended to take fat-soluble vitamins in supplement form sparingly and to check with your nutritionist for any deficiency you currently have because taking vitamin supplements with too high of a dose of vitamins A, D, E, and K can lead to toxicity.
According to Healthline, you don't generally need to take vitamins A, K, and E in supplement form as it is usually derived naturally through diet. However, due to vitamin D deficiency (especially in Black women), a vitamin D supplement typically comes highly recommended by experts. Healthy fats like nuts and avocados are great to pair with when taking these since fat-soluble vitamins need fat in order to absorb properly.
Iron
Taking iron midmorning or midafternoon is highly recommended. It’s best absorbed on an empty stomach or in between meals with fruit juice rich in vitamin C, like orange juice, as it can enhance absorption in the body.
Vitamin C and the B’s
Water-soluble vitamins like vitamin C and the B's (B1, B2, B3, B5, B7, B9, and B12), are best absorbed with or without food. Because our body does not store water-soluble vitamins, we need them daily. In the case of B12, it’s found to be most effective when taken with meals.
However, be careful not to mix vitamins C and B-12 as it can reduce the absorption. To avoid a vitamin B-12 deficiency, allow at least two hours between taking a vitamin C supplement and a vitamin B-12 supplement.
Magnesium Glycinate
Because of the calming effects that this mineral has on the body, it’s best to take magnesium glycinate late in the afternoon or at dinner time, and can be taken with or without food.
Zinc and Calcium
Take these minerals with food but at different meals. Consuming these together can reduce the absorption of both minerals. Additionally, avoid taking zinc and calcium with multivitamins, as that can also interfere with absorption.
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Aley Arion is a writer and digital storyteller from the South, currently living in sunny Los Angeles. Her site, yagirlaley.com, serves as a digital diary to document personal essays, cultural commentary, and her insights into the Black Millennial experience. Follow her at @yagirlaley on all platforms!
Devale Ellis On Being A Provider, Marriage Growth & Redefining Fatherhood
In this candid episode of the xoMAN podcast, host Kiara Walker talked with Devale Ellis, actor, social media personality, and star of Zatima, about modern masculinity, learning to be a better husband, emotional presence in marriage, fatherhood for Black men, and leading by example.
“I Wasn’t Present Emotionally”: Devale Ellis on Marriage Growth
Devale Ellis On Learning He Was a ‘Bad Husband’
Ellis grew up believing that a man should prioritize providing for his family. “I know this may come off as misogynistic, but I feel like it’s my responsibility as a man to pay for everything,” he said, emphasizing the wise guidance passed down by his father. However, five years into his marriage to long-time partner Khadeen Ellis, he realized provision wasn’t just financial.
“I was a bad husband because I wasn’t present emotionally… I wasn’t concerned about what she needed outside of the resources.”
Once he shifted his mindset, his marriage improved. “In me trying to be of service to her, I learned that me being of service created a woman who is now willing to be of service to me.”
On Redefining Masculinity and Fatherhood
For Ellis, “being a man is about being consistent.” As a father of four, he sees parenthood as a chance to reshape the future.
“Children give you another chance at life. I have four different opportunities right now to do my life all over again.”
He also works to uplift young Black men, reinforcing their worth in a world that often undermines them. His values extend to his career—Ellis refuses to play roles that involve domestic violence or sexual assault.
Watch the full episode below:
On Marriage, Family Planning, and Writing His Story
After his wife’s postpartum preeclampsia, Ellis chose a vasectomy over her taking hormonal birth control, further proving his commitment to their partnership. He and Khadeen share their journey in We Over Me, and his next book, Raising Kings: How Fatherhood Saved Me From Myself, is on the way.
Through honesty and growth, Devale Ellis challenges traditional ideas of masculinity, making his story one that resonates deeply with millennial women.
For the xoMAN podcast, host Kiara Walker peels back the layers of masculinity with candid conversations that challenge stereotypes and celebrate vulnerability. Real men. Real stories. Real talk.
Want more real talk from xoMAN? Catch the full audio episodes every Tuesday on Spotify and Apple Podcasts, and don’t miss the full video drops every Wednesday on YouTube. Hit follow, subscribe, and stay tapped in.
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Traveling This Summer? These 10 Layover Hacks Will Get You Through.
With the current administration that we have, I’m sure it comes as no surprise that summer travel is in a bit of a slump this year. Still, that doesn’t mean that many folks aren’t going on some kind of trip that requires air travel, and, in order to keep a few extra bucks in their pocket, they are avoiding direct flights. Instead, they are booking ones that require some sort of a layover.
Layover. Although it isn’t exactly “music to our ears” whenever we hear the word, it doesn’t have to be a tremendous burden if you know some tricks of the trade that will make a layover more bearable. Luckily, I’ve got 10 that could actually make this your best year for summer travel yet, y’all!
10 Layover Travel Tips You’ll Be Glad You Know
1. Research Best Layover Airports (Yes, There Is Such a Thing)
If while planning your trip, if it looks like a layover is going to be more than 90 minutes, it never hurts to research the airports that are the most user-friendly as far as layovers are concerned. From what I can see, several studies reveal that George Bush Intercontinental Airport (Houston, Texas) gets a lot of props, thanks to the food options and the amount of frequent flyer miles that you can stack up.
Some other airports that top the list include Detroit Metropolitan Airport, Seattle–Tacoma International Airport and Denver International Airport. If you want to save money on your travel by having a layover, purposely landing in these cities can make the wait much more pleasurable for you.
2. Download Your Airline’s App
Whatever airline you plan on flying on, make sure to download its app before heading to the airport. There are many reasons why this is a solid hack including the fact that:
1) you can check-in and get a mobile boarding pass; 2) you can get real-time travel updates; 3) you can utilize the entertainment options that they have (including the airline’s Wi-Fi); 4) you can see how to best navigate through various airports; 5) you can easily contact their customer service support; 6) you can oftentimes track your checked baggage, and 7) some apps (like Delta) can even help you to store where you parked your car (if you put it in long-term parking) in your smartphone, so that you can easily find it upon your return.
3. Also Download Your Entertainment Beforehand
If you happen to be on a flight that either doesn’t have Wi-Fi or charges for it, you can still enjoy your movies ‘n stuff by downloading them before you leave. This can also come in handy at the airport when their internet access is running hella slow because so many people are accessing it.
4. Choose a (Layover) City Where You Have a Friend
Although I don’t hate to fly, I wouldn’t exactly say that it’s my favorite thing to do. And so, back when I used to fly to South Africa to see some family, it was common for me to stop over in London for a couple of days because it’s the halfway mark for me — and seven hours on a plane is a lot easier to endure than a whopping 14.
That said, if you’re planning on an international trip, you’re not the biggest fan of flying yourself or, again, you want to save a few coins by booking a flight that has a layover or two — why not use this as an opportunity to hang out with a family member or friend in another city? That way, you can get a break from air travel and get in some quality time with them as well.
5. Pack Some of Your Own Snacks
If you’ve ever wondered why airport food is so damn expensive, one of the main reasons is how much it costs for each restaurant to rent their space is completely insane. Plus, there are things like vendors, commission costs and all kinds of other “blah, blahs” that make the mark-ups so crazy. That’s why it can never hurt to bring some snacks along — non-liquid items that you can pack in your carry-on that will get you through your layovers without you breaking the bank in the process.
6. Put an Empty Recyclable Bottle in Your Carry On
Since a lot of airports have water refills stations available, you can stay hydrated while also keeping coins in your pocket by packing an EMPTY recyclable bottle in your carry-on too. Most TSAs will totally allow it. As far as refills on actual drinks, some airports allow those as well (after you purchase one drink from them, of course); never assume, though. Ask before making the purchase.
7. Have a Portable Charger in Tow
Maybe it’s just me but, even though airports seem to be filled with charging stations all over the place, it’s like only half of them actually work (and I’m being gracious on that!). That’s why it’s also a good idea to invest in a portable charger. I don’t know what took me so freakin’ long to get myself one; however, it’s basically my BFF at this point.
The one that I will cosign on is the ANKER Zolo Power Bank, 20,000mAh 30W Max Fast Portable Charger. It charges pretty fast and I’ve been able to get about three full charges on my smartphone before needing to charge the portable one all over again. Such a lifesaver!
8. Get Some Lounge Access
If almost everything about airports gets on your very last nerve, you definitely need to get some airport lounge access. It’s quiet(er); you have lots of room to stretch out; the food and drink that they have to offer is typically free; many lounges have spaces that are designed and designated for children; there are convenient work stations, and some even feature spas and showers (I know, right?).
And just how do you get your hands on all of this? You can do so by flying first or business class, using your frequent flyer miles, presenting your military ID or purchasing a membership or even a day pass access into your airline’s lounge.
9. Cop Some Duty-Free Samples
If you are going on an international flight, make sure to take advantage of the duty-free shops, not just because you are usually able to purchase items from there without paying local taxes but they oftentimes have free samples that you can stock up on as well; this is especially the case when it comes to beauty-related items.
10. Stay over a Night
Since a fair share of my friends are in the entertainment world, they tend to travel a lot. What is always funny to me is how most of them talk about flying to almost every city in the country while only actually visiting a handful of them. My point here? If you are headed one place and you decide to not have a direct flight, if the city where you are having your layover is one that you’ve always been interested in, stay over a night or even two.
You can find some hacks for how to find cheap hotel rooms by checking out “Hot to Get Cheap Hotel Rooms: 20 Tips and Tricks” on Travel Mums’ site.
BONUS: Get an Exit Row Seat
If one of the things that you hate about changing planes is how uncomfortable the flights can be, space wise, ask to be put in an exit row seat. You will automatically have so much more room without having to pay what first class passengers do. Brilliant. Happy (and safe) travels!
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