Have you ever asked yourself, „When should I take my food supplements?“ or „Is it okay to mix them all together?“ In our hectic daily lives, we want everything to be convenient and don’t want to spend much time thinking about everyday routines like taking supplements.
That’s why most people choose to take all their supplements at once, usually in the morning before work or in the evening before bed. But is this really the best approach, and should we treat them all the same way? Let’s find out now.
What is the best time of day to take food supplements?
There’s no single answer here. Each group of vitamins or minerals has its own approach and mode of action. It’s always a good idea to read the instructions on the packaging or consult a specialist if you’re unsure.
Among experts, there is some debate on this topic – whether morning or evening is the more suitable time for taking supplements. Jeffrey Blumberg, a professor of nutrition at Tufts University in Boston, explains that digestion slows down in the evening, so taking supplements before bed won’t allow the substances to be absorbed efficiently. In addition, mornings make it easier to build a better routine around taking them.
With Food or Without?
Here too, we can’t treat them all the same way. To protect our stomachs from irritation and bloating, it’s generally recommended that supplements not be taken on an empty stomach. In addition, taking them with food supports digestion and better absorption. However, there are a few cases worth paying attention to.
Doctors recommend that probiotics be taken either on an empty stomach or with a meal, so their effect is more noticeable. On the other hand, supplements containing iron, can seriously harm the stomach if taken without eating beforehand. The same applies to fat-soluble vitamins such as A, D, E and K. These are better absorbed when taken with a light meal containing at least a teaspoon of fat, for example during breakfast.
Can They Be Mixed?
As mentioned, it’s common practice to take supplements together, to avoid forgetting them and to build a better routine. But is this really the best way?
Usually there are no significant contraindications for people who take all their supplements at once. On the contrary, it can even be beneficial in some cases – iron is better absorbed when taken together with vitamin C. Of course, it’s advisable to research each supplement beforehand. If you’re not sure how to combine your food supplements, consult a specialist. So how should we approach the most commonly used supplements?
Water-Soluble Vitamins
If you take water-soluble vitamins, such as C, B1, B2, B3, B5, B6, B7, B9, B12, it’s good to do so every day, since they are relatively easy to absorb and consistency matters. It doesn’t really matter when or how they’re taken – with food or on an empty stomach. The exception is B12, which is better absorbed with food and „competes“ with vitamin C – a good practice is to leave at least two hours between the two.
Hydrolyzed Collagen
Collagen isn’t demanding, and in most cases it won’t harm your stomach. What matters here is thinking about what you want to achieve and what your daily routine looks like. If you’re used to having coffee every morning or eating breakfast before heading out, it can be added to those. If, on the other hand, you want to prevent afternoon hunger, you could try drinking hydrolyzed collagen around midday. Studies have shown that the protein, in addition to all its beneficial properties, also helps with satiety.
Magnesium
It comes in many forms, with some differences between them. For most of them, there’s no need to pay special attention to the timing of intake or to combining them. You can even gain more benefits from it if you look into each individual type.
Magnesium oxide, for example, helps with constipation, and some people prefer to take it in the evening so it can stimulate bowel movement overnight. Magnesium glycinate, on the other hand, regulates neurotransmitters in the body and is also a good option to take in the evening. Smidge Evening Magnesium helps the body relax after a demanding day and ensures restful sleep.
Fish Oil
Omega-3 fatty acids are absorbed much more effectively on a full stomach. That’s why it’s good practice to plan their intake around one of your meals. Whether it’s breakfast, lunch, or dinner depends on each person’s personal preferences. There’s no confirmed evidence that fish oil is absorbed more effectively at any particular time.
Rosita Fish Oil strengthens the immune system of both children and adults, taking care of the nervous system, vision, and muscles. It’s available in capsule and liquid form, and which one you prefer again comes down to personal choice.
Whatever food supplement you take, there are a few steps worth following. The most important thing when taking any supplement is to take your health condition into account and to be consistent. Following the instructions on the packaging and those of your treating physician is also essential. Only this way can you be sure you’re carrying out the process effectively and will be able to see the results you’re looking for.
