During the pandemic- everyone is taking extra care and have been popping supplements, but do you know what is the best time and combination that will ensure you get 100% benefit of each, so todays post is about the same. Supplements and vitamins intake can be confusing.
You are told to take them every day, but you are left in the dark when it comes to timing and combining.
What is the right time of day to take my supplement?
Do I have to eat when taking them?
Is it OK to combine and take multiple supplements at once?
Just as important as it is to know what you are putting inside your body, it’s equally as important to understand how (and when) to do it.
I believe a nutritious diet is the best way to achieve a healthy foundation. But Supplements can be used as a complement to help a person with certain deficiencies meet their nutrient needs. If you are taking a supplement because of such a deficiency, you should try to take it in a way that could promote optimal absorption.
When to take supplements– Multivitamins tend to do best when taken earlier in the day, as the B vitamins in them might stimulate metabolism and brain function too much for a relaxing evening or before bed.
With food or without?
- Most supplements should be taken with food to reduce the chances they will upset your stomach and to stimulate digestion and improve absorption.
- For a select few, it really does not matter if you take them on an empty stomach. So which ones should you pay attention to?
- Iron, magnesium, and fish oil supplements are the most common culprits for digestive upset when taken on an empty stomach, so take extra care to have these with a meal or snack.
- Fat-soluble vitamins A, D, E and K are better absorbed when you have them with a meal or snack that contains at least a teaspoon of fat (about 5 grams of fat).
- For probiotics, preliminary research suggests taking them with a meal or 30 minutes before a meal could be better than taking them after eating.
- So be sure to wash down all supplements with a tall glass of water.
- The main exception to the “take with food” rule for dietary supplements is with certain types of minerals.
- Only chelated mineral supplements can be taken without food.
- Chelation occurs when a mineral has been bound to an acid, so it does not rely on your stomach acid to break it down. Calcium citrate and magnesium glycinate are the main examples.
Better together
- Some nutrient dynamic duos include vitamin D to boost calcium absorption and vitamin C to boost iron absorption.
- That’s why taking in these nutrients simultaneously via supplements or boosting with food sources is ideal.
- A classic example is having your iron supplements with a glass of orange juice to get the absorption-boosting effects of the vitamin C.
Better apart
- Calcium can affect your body’s absorption of iron, zinc, and magnesium. I recommend taking any calcium supplements at a different meal than any iron supplements or your multivitamin.
- Also note that your body absorbs calcium more effectively when you take 600 milligrams or less at a time. If you are taking more than that per day, you will want to split up the dosage into morning and evening doses.
- Fiber is another nutrient you will want to take apart from other supplements and medications, because it interferes with absorption. I recommend doing so before bed if you are not taking anything else at that time.
Sample supplement schedule-
Vitamins, minerals, and other nutrients require certain body conditions in order to be effectively absorbed and utilized by the body. Here are some basic guidelines to follow:
Vitamin D- Take with your largest meal of the day (be sure to includs some type of healthy fat, such as ghee or coconut oil. Take with calcium.
Multi-vitamins -Take with a meal, Post breakfast/ first meal is ideal.
Vitamin C -Take two to three times a day, with meals. Vitamin C lasts only a few hours in the bloodstream and should be replaced throughout the day. Avoid taking before vitamin C before bedtime. Morning time post breakfast is ideal.
Magnesium-Combine with a calcium and taken post dinner- it helps sleeping.
Calcium– While calcium carbonate can be taken with a meal, calcium citrate can be taken with or without.
Iron-Take on an empty stomach, one hour before or two hours after eating a meal. If it upsets your stomach, take it with a small amount of food. Iron is not well absorbed with fiber and should be taken with vitamin c food or supplement.
Fiber-Take first thing in the morning or just before bedtime with a full glass of water.
Vitamin B-12– Best taken with a lunch/breakfast meal and combined with folic acid.
Probiotics- Take during, or just before or after a meal. Do not take within two hours of taking antibiotics.
Digestive enzymes-Take on an empty stomach, just before eating.
Omega-3-Take with a meal. If you’re on blood-thinning medication, consult with a physician as high doses may increase the risk of bleeding.
Protein-Take a half-hour before or after working out.
Herb-Take on an empty stomach.
Caution is necessary because the link between claims of effectiveness and actual benefits may vary greatly. Also, many vitamins and minerals can be harmful if a person takes them in large doses. Some vitamins may also interact adversely with a person’s regular medications. so always take vitamins or supplements after expert/ Dr Advise.
To get a personalized plan or dietary guidelines for your health problems you can contact directly. Contact details mentioned below. Happy to help always.