

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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Laterras R. Whitfield On What He Wants In A 'Future Wifey' & Redefining Masculinity
In this week's episode of the xoMAN podcast, host Kiara Walker chopped it up with Laterras R. Whitfield, host of the Dear Future Wifey podcast, for a raw and revealing conversation about personal growth, faith, and the search for love in a way that resonates.
Laterras Whitfield Believes Men Should Pursue, Not Persuade
“Let me know you exist, and I’ll do the rest”
Whitfield is a big advocate of a man’s role in going confidently for the woman he wants. “Men should pursue, not persuade, and women should present, not pursue,” he said. He’s open to meeting women on social media but isn’t a fan of bold approaches. “Don’t shoot your shot at me. … Let me know you exist, and I’ll do the rest.”
His ideal woman?
“She has to be a woman of God… I judge a woman by how her friends see her… and most importantly, how she treats my kids.”
Infidelity, Redemption, and the Power of Self-Control
“Being disciplined is the most beautiful thing you can offer”
Once unfaithful in his previous marriage, Whitfield has since transformed his perspective on masculinity. “Being disciplined is the most beautiful thing you can offer. That’s what true masculinity is to me now.” He has also committed to abstinence, choosing self-control as a defining trait of manhood.
Whitfield’s journey is one of redemption, purpose, and faith—something that speaks to women who value emotional intelligence, accountability, and the power of transformation.
Rewriting the Narrative Around Black Masculinity
What masculinity, legacy, and healing mean to Whitfield today
“My dad taught me what not to be [as a man] and my mom taught me what she needed [in a man],” Whitfield said. While his father wasn’t abusive, he wasn’t emotionally or affectionately present. “Since I didn’t see it, I never got it either… I would look at my dad and say, ‘I want to be a better father.’ ”
Adoption had always been on his spirit, influenced by TV shows like Different Strokes and Punky Brewster. This mindset led him to take in his nephew as his son after a powerful dream confirmed what he already felt in his heart.
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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Meet The Founder Behind Ami Colé, The Brand Putting Black Beauty First
Here’s an indisputable fact: Black is beautiful. It always has been, and it always will be. No one understands this more than Diarrha N'Diaye-Mbaye.
As a little girl growing up in Harlem, New York, the Senegalese-American entrepreneur spent a lot of time in her mother’s hair salon watching the carousel of Black women that would come through the doors of the shop, and saw how beauty could be a communal experience.
As an adult, beauty would continue to occupy a significant portion of her life. “I worked in places like Temptu, L’Oreal, Glossier,” N’Diaye-Mbaye told xoNecole. But there was still a nagging feeling inside of her of wanting to capture the beauty she was exposed to in her mother’s shop as a child. “You know what? Lemme try this crazy thing,” she said.
Enter: Ami Colé.
Ami Colé Powder
Ami Colé is the makeup brand N’Diaye-Mbaye founded as an homage to both the Black women she was surrounded by in Harlem and her friends. “I wanted to create something simple that most of my girls were wearing and things that I saw growing up in Harlem,” she said.
While the industry has seen strides in inclusivity over the past few years, there’s been a dearth of products and cosmetic lines dedicated specifically to people with darker complexions, with Black women being left with little to no options for skin-matching coverage. With a boom in brands in recent years that have put Black beauty at the front and center of its mission like Range Beauty, The Lip Bar, and of course Rihanna’s Fenty Beauty, suddenly a new dilemma emerged for people like N’Diaye-Mbaye who wanted to launch their own makeup brands.
“It was very difficult not only to get access in terms of people answering your emails,” N’Diaye-Mbaye said of her early struggles in trying to get funding from financiers for Ami Colé. “People would say: ‘Well Rihanna has a brand, why would you need another brand?’”
It wasn’t until the racial reckoning of 2020, when N’Diaye-Mbaye said that investors became “a little bit more sensitive and sensitized to where they sit on the spectrum of equity,” that she was finally able to fully fund her company. N’Diaye-Mbaye officially launched Ami Colé in May 2021. Before launching, N’Diaye-Mbaye said that she surveyed Black women to see what customers wanted from a beauty brand.
“By the time we launched, we knew exactly what type of makeup look, makeup style this customer was going for,” she said. “We knew what shades she was using already and the new products she was missing or how to make her makeup routine just more simple.” In addition to their makeup products like the popular lip oil and foundationless base products, Ami Colé offers items like incense and N’Diaye-Mbaye said they’re even hoping to expand to fragrances in the near future. “We're always challenging ourselves to think about Ami Colé as a lifestyle,” she said.
“We're always challenging ourselves to think about Ami Colé as a lifestyle.”
In their first year of sales alone, Ami Colé brought in $2 million in revenue, proving that there is space for more than just one Black beauty brand to thrive. When I asked N’Diaye-Mbaye if she ever felt like giving up through the arduous process of trying to get her dream off the ground, she said: “My parents are from Senegal and came here with no playbook, no internet, no security. They were able to come here and kind of forge to this new chapter and era of our family and a generation.
"So, whenever I do feel discouraged – which happens a lot, I'm only human – I think back to what people before me had to do to make sure that I can even have the option or the blessing to even create my own plan. So I never quit."
Since the story first ran, Ami Colé launched in Sephora across North America, and BeautyMatter projects the brand will close 2025 with an expected revenue range of up to $10 million. The brand also made things official with L’Oréal’s BOLD fund in 2024, and even crowdsourced a "Brick Red" lip oil treatment earlier this year.
Featured image courtesy
Originally published on November 8, 2022