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When Should I Take My Supplements?

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.

 

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