How To Take Health Supplements
Morning Or Evening? With Food Or Without? Answering Your Important Supplement Questions!
What Time Of The Day Should I Take My Supplements?
There is an ongoing debate about whether you should take your supplements and vitamins in the morning or in the evening before bed.
The theory goes that as you are already getting nutrients throughout the day from your food, then by taking your supplements and vitamins at night can help your body get some nutrition as you sleep. However, there is also evidence that suggests your digestion slows down during sleep, so by taking your supplements at night time you will not be getting efficient absorption.
Many nutritionists agree that morning is best for multivitamins and B vitamins, as they tend to work best when taken earlier in the day. This is because B vitamins can stimulate metabolism and brain function too much for a relaxing evening or a good night's rest.
Should I Take My Supplements With Or Without Food?
Generally speaking, most supplements should be taken with food to reduce the chances that they will be hard on your stomach or to avoid pain or even cramping. Taking your supplements with food will help stimulate digestion and improve absorption.
For other supplements it won't really matter if they take them on an empty or full stomach, so which ones should we be paying attention to?
Magnesium, iron and fish oil supplements are the most common offenders for a digestive upset when they are taken on an empty stomach, so be sure to take extra care and take these supplements with a snack or a meal.
Fat-soluble vitamins A, D, E and K are also better absorbed when you take them with a snack or meal that contains at least a teaspoon of fat (approx 5 grams of fat). The same rule applies if you are taking a multivitamin that contains these vitamins, meaning if you are taking your multivitamin with your breakfast, ensure you are having some almond butter with your porridge or avocado on your toast.
For probiotics, there is research that suggests taking them with a meal or around 30 minutes before a meal could be more beneficial than taking them after eating.
Hydration also plays a very key role, as fluid intake is incredibly important for the disintegration of the supplement or vitamin capsule and for the dissolution of water-soluble nutrients such as B vitamins and vitamin C, so be sure you drink a tall glass of water to wash your supplements down.
Supplements That Can Go Together
There are some nutrient duos that go hand in hand such as vitamin D to boost calcium absorption and vitamin C to boost iron absorption. This is why taking these supplements together or boosting them with food sources is a great idea. A great example of this is having your iron supplements with a glass of orange juice to get the absorption-boosting effects of vitamin C.
Supplements That Are Better Apart
Calcium has the ability to affect your body's absorption of zinc, iron and magnesium, so it is recommended to take calcium supplements at a different meal than any multivitamins or iron supplements. It is also important to note that your body absorbs calcium more effectively when you take 600 milligrams or less at a time - if you are taking more than 600 mg a day then you should split up the dosage into morning and evening doses.
Another nutrient you will want to take separately from other supplements and medications is fibre, this is because it can interfere with absorption.
To Sum Up
We have listed below a sample schedule for optimal absorption of certain supplements and vitamins:
In the morning / with breakfast:
- B vitamins
- Multivitamins
- Prenatal multivitamin / folic acid
- Probiotics
- Omega-3s
With lunch:
- Vitamin D
- Calcium
With dinner:
- Vitamin C
- Iron
Before bed:
- Fibre supplements (with a tall glass of water)
If it is not feasible for you to make a supplement schedule or to remember to take supplements at lunch or other points during the day - fear not! Just make sure that you take your multivitamin and any fat-soluble vitamins (A, D, E and K) with food that contains some fat, and make sure you keep your calcium and iron supplements separate.
It is also important to discuss with your doctor or healthcare provider before implementing supplements and vitamins into your daily routine.
Shop Our Range Of Supplements
You can browse our B vitamins supplements by clicking here.
We have also listed our best-selling vitamin B supplements below:
Natures Aid Vitamin B Complex 90 Tabs
Natures Aid Vitamin B Complex provides an excellent source of B vitamins to support normal energy yielding metabolism and the reduction of tiredness and fatigue.
Solgar Vitamin B Complex "100" 100 Capsules
Solgar Vitamin B-complex "100" is an extra high potency Vitamin B-complex. These supplements can help your body to properly digest proteins, carbohydrates, and fats and convert them into energy.
You can browse our magnesium products by clicking here.
We have also listed our best-selling magnesium supplements below:
Mag365 magnesium powder is a proprietary process that provides a source of highly absorbable, effective, fast-acting water-soluble magnesium in ionic form. The result of this is natural stress relief.
7Nutrition Magnesium Citrate + B6 120 caps
Magnesium citrate is a natural organic compound that provides several times greater absorption than inorganic forms. Better absorption and resistance to the acidic environment of the digestive system are the two most important advantages of citrate.
Natures Aid Magnesium Citrate 750mg 60 Caps
Natures Aid Magnesium and Vitamin B6 both contribute to normal muscle function and the normal functioning of the nervous system.
You can browse our range of vitamin D supplements by clicking here.
We have also listed our best-selling vitamin d supplements below:
7Nutrition Vitamin D3 10,000iu 60 caps
Vitamin D-3 softgels supply this key vitamin in a highly-absorbable liquid softgel form. Vitamin D is normally obtained from the diet or produced by the skin from the ultraviolet energy of the sun.
Now Foods Vitamin D3 2000iu 120
Scitec Nutrition Vitamin D3 250 Caps
Vitamin D is naturally produced by the body when exposed to direct sunlight, however actual UV ray exposure and vitamin D synthesis are dependent on many factors (seasons, location, time, age, smog, skin darkness, etc.)
