{"id":16026,"date":"2024-11-27T00:00:31","date_gmt":"2024-11-27T00:00:31","guid":{"rendered":"https:\/\/fitolympia.com\/?p=16026"},"modified":"2024-11-27T18:35:52","modified_gmt":"2024-11-27T18:35:52","slug":"the-best-time-of-day-to-take-common-nutritional-supplements","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/na\/the-best-time-of-day-to-take-common-nutritional-supplements\/","title":{"rendered":"The best time of day to take common nutritional supplements"},"content":{"rendered":"\n

Morning or night? With food or without? Answers to your questions about taking supplements.<\/p>\n\n\n\n

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Whether multivitamins and other dietary supplements are necessary for the general population is a source of debate. Supplements remain recommended for certain populations with specific conditions \u2014 such as pregnant women who should take folic acid to reduce the risk of neural tube defects, or children in developing countries whose diets do not provide enough vitamin A and iron. But recent studies have found there is\u00a0insufficient evidence\u00a0to recommend multivitamin supplements to the average healthy American, and that, in fact, taking too much of certain vitamins can cause harm.<\/p>\n\n\n\n

As a registered dietitian, I believe a nutritious diet is the best way to achieve a healthy foundation. Supplements (as the name suggests) can be used as a complement to help a person with certain deficiencies meet their nutrient needs. If you\u2019re taking a supplement because of such a deficiency, you should try to take it in a way that could promote optimal absorption. Supplement timing can seem complicated, so let\u2019s simplify when to take some of the most common dietary supplements and why.<\/p>\n\n\n\n

When to take supplements<\/h3>\n\n\n\n
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There is debate about whether taking your vitamins in the morning or at night is best. The theory goes that because you\u2019re getting nutrients throughout the day from food, having your nutrition supplements at night helps your body get some nutrition as you sleep.<\/p>\n\n\n\n

Jeffrey Blumberg, a professor of nutrition science and policy at Tufts University in Boston, says otherwise. He suggests taking your dietary supplements at night isn\u2019t advisable. \u201cDigestion slows down during sleep, so taking your nutrient supplement late at night would not be associated with an efficient absorption.\u201d<\/p>\n\n\n\n

Neil Levin, a clinical nutritionist at NOW Foods, agrees that morning is best for multivitamins and any B vitamins. \u201cMultivitamins 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,\u201d Levin says.<\/p>\n\n\n\n

Although morning is probably ideal, it helps to your multivitamin or prenatal\/folic acid supplements is the time you\u2019ll remember. Put the supplement bottles on your kitchen counter next to your coffee maker, so they jog your memory when your reach for your morning cup. Or if taking your supplements at lunch appeals to you, keep them in your lunch bag or briefcase so you\u2019ll remember to take them.<\/p>\n\n\n\n

With food or without?<\/h3>\n\n\n\n
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Most supplements should be taken with food to reduce the chances they\u2019ll upset your stomach and to stimulate digestion and improve absorption. For a select few, it really doesn\u2019t matter if you take them on an empty stomach. So which ones should you pay attention to?<\/p>\n\n\n\n

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.<\/p>\n\n\n\n

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). The same goes for your multivitamin, which contains these vitamins. For example, if you\u2019re taking your multivitamin with your breakfast, make sure you\u2019re having some almond butter with your oatmeal or avocado with your eggs and toast.<\/p>\n\n\n\n

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For probiotics, preliminary research suggests taking them with a meal or 30 minutes before a meal could be better than taking them after eating.<\/p>\n\n\n\n

Blumberg points out that hydration plays an important role, as well. \u201cFluid intake is especially important for the disintegration of the supplement tablet or capsule and for dissolution of water-soluble nutrients such as vitamin C and B vitamins,\u201d he says. So be sure to wash down all supplements with a tall glass of water.<\/p>\n\n\n\n

The main exception to the \u201ctake with food\u201d rule for dietary supplements is with certain types of minerals. Levin says only chelated mineral supplements can be taken without food. Chelation occurs when a mineral has been bound to an acid, so it doesn\u2019t rely on your stomach acid to break it down. Calcium citrate and magnesium glycinate are the main examples. (If this level of detail is overwhelming, take your supplements with food to cover your bases.)<\/p>\n\n\n\n

Better together<\/h3>\n\n\n\n
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Some nutrient dynamic duos include vitamin D to boost calcium absorption and vitamin C to boost iron absorption. That\u2019s 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.<\/p>\n\n\n\n

Better apart<\/strong><\/p>\n\n\n\n

Calcium can affect your body\u2019s 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\u2019re taking more than that per day, you\u2019ll want to split up the dosage into morning and evening doses.<\/p>\n\n\n\n

Fiber is another nutrient you\u2019ll want to take apart from other supplements and medications, because it interferes with absorption. I recommend doing so before bed if you aren\u2019t taking anything else at that time.<\/p>\n\n\n\n

Sample supplement schedule<\/h3>\n\n\n\n
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Here\u2019s a sample schedule for optimal absorption of the supplements above.<\/p>\n\n\n\n

With breakfast<\/strong><\/p>\n\n\n\n

\u2022Multivitamin or prenatal multivitamin\/folic acid<\/p>\n\n\n\n

\u2022B vitamins<\/p>\n\n\n\n

\u2022Omega-3s<\/p>\n\n\n\n

\u2022Probiotics<\/p>\n\n\n\n

With lunch<\/strong><\/p>\n\n\n\n

\u2022Calcium<\/p>\n\n\n\n

\u2022Vitamin D<\/p>\n\n\n\n

With dinner<\/strong><\/p>\n\n\n\n

\u2022Iron<\/p>\n\n\n\n

\u2022Vitamin C<\/p>\n\n\n\n

Before bed<\/strong><\/p>\n\n\n\n

\u2022Fiber supplement (with a large glass of water)<\/p>\n\n\n\n

If it isn\u2019t practical for you to remember to take supplements at lunch or other points during the day, don\u2019t worry. Have your multivitamin and any fat-soluble vitamins (A, D, E and K) with food that contains some fat, keep your calcium and iron separate, and you\u2019ll be fine. You\u2019ll be even better off if you focus on eating nutritious whole foods, because science suggests that this, rather than supplements, is the optimal way to get your nutrients.<\/p>\n","protected":false},"excerpt":{"rendered":"

Morning or night? With food or without? Answers to your questions about taking supplements. Whether multivitamins and other dietary supplements 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