When Should I Take My Supplements?
I get asked this question a lot and it’s important. There’s no point spending a lot of money on supplements to then get the timing right and you’re not absorbing as much as you could be. This could mean you don't get the results you’re after, your health may still be suffering and your symptoms still prevalent.
Morning Supplements
Iron
best taken on an empty stomach with Vit C or citrus fruit
Avoid tea or coffee as the caffeine and tannins can affect the absorption
Avoid taking calcium as it is an inhibitor of iron absorption
B Vitamins
Take them with breakfast as some people feel nauseous taking them on an empty stomach
The 8 water soluble vitamins will help with energy levels throughout the day
Vitamin C
Is a water soluble vitamin which means the body can't store it
Best taken in divided doses throughout the day as it only lasts a few hours in the body
Have in the morning (with iron if that's part of your program), and then at a few different times throughout the day
Vitamin E
Is a fat soluble vitamin which means it is stored more easily in the body
Best absorbed with dietary fats; avocado, coconut, nuts...
Coenzyme Q10 (COQ10)
Best taken in the morning with breakfast as it does provide energy throughout the day and we don't want sleep to be affected
Better absorbed with dietary fats
Early Afternoon Supplements
Zinc
Take in the afternoon with food as it can cause nausea for some people
Avoid taking with calcium or iron
Iodine
Is a mineral which can not be stored within the body
Take iodine regularly if you are deficient
With or without food
Late Afternoon Supplements
Vitamin D
Is synthesised by the body from sunlight, however many people are still deficient in Vit D
Take with food and best absorbed with dietary fats
Vitamin K
A fat soluble vitamin that can be taken at any time during the day
Best taken with Vitamin D, Calcium and Vitamin C
Fish Oil
High in essential omega 3 fatty acids
Best taken with a meal to help absorption
Night Supplements
Calcium
Is best utilised at night
works well with magnesium
can help with restless legs
Magnesium
helps with sleep so take before bed
works well with calcium
Probiotics
Avoid taking with antibiotics or antimicrobials
Avoid hot drinks near taking them
best on an empty stomach at least 1 hour before food to avoid digestive enzymes
I hope this gives you some structure to when you're taking your supplements for the most effectiveness.