It is said that there is a right time for everything – which turns out to be the honest truth also when it comes to taking dietary supplements. As kids, we used to take multivitamins at breakfast. One tablet once a day. Today, many people prepare a whole stack of supplements and wash them down with their morning juice or smoothie.
First the „why”, then the „when”
First of all, it is important to realize that supplements complement a healthy diet, but do not compensate for an unhealthy one. Some people deceive themselves into thinking that even if they eat poorly, they are making up for lost nutrients by taking many vitamins. Proper nutrition is the foundation of good health, and supplements help us make sure we’re getting all the nutrients we need that amplify the positive effects of eating nutritious foods, including adequate amounts of protein and colorful fruits and vegetables — but not a substitute for them.
Before you start taking vitamins, discuss with your doctor your specific goals and recommendations, and how the supplements work with the medications you’re taking. Your doctor will take into account your age, general health, and other medical issues in their recommendations.
Follow the directions on the label. Many supplements should be taken with a meal
Always use supplements as directed on the label. Let’s start with some basic facts. Many vitamins and other supplements should be taken with a meal with plenty of water. There are many reasons for this. Food starts the digestive process, where our body breaks down supplements. Taking them on an empty stomach can make you feel nauseous. The most common culprits are iron, magnesium, and fish oil, which irritate the digestive tract. Because of the side effects of taking supplements on an empty stomach, some people stop using them altogether and deprive themselves of essential nutrients. Many people say they feel better when they take vitamins with food.
Start Your Day
Supplements provide what is missing from your diet or appears in small amounts. We often eat too little protein for breakfast and lunch and too much for dinner. A great way to start the day is with a protein supplement in the form of a healthy shake. Protein not only provides the body with the energy it needs, but it is also crucial for a healthy immune system. High-protein shakes and bars can help you increase your protein intake, which you need at every meal and after your workout.
Add a set of vitamins to your morning ritual. Multivitamins provide the most benefits when taken in the morning or in smaller doses throughout the day. B vitamins stimulate metabolism and brain function; in the evening or at bedtime, they can be too stimulating. I recommend taking B vitamins in the morning to get more energy for a good start to the day. Check the labels to see if any of your supplements contain caffeine. If so, it can provide you with a valuable boost of energy – but never take these supplements within six hours of going to bed.
People with vitamin D deficiency may be more likely to develop brittle bones, certain types of cancer, obesity, diabetes, and other chronic conditions. The most well-known role of vitamin D is to maintain healthy bones by increasing calcium absorption in the gut. Low levels of vitamin D lead to lower calcium stores in the bones, increasing the risk of fractures. A duo to add to your arsenal is vitamin D to increase calcium absorption and vitamin C to increase iron absorption.
Snacks, lunch and dinner
An excellent ingredient to consume at lunchtime, before or during a workout is leucine, which helps preserve lean muscle mass by stopping muscle breakdown. Calcium, on the other hand, is essential for bone health. The two most commonly used calcium products are calcium carbonate and calcium citrate. Calcium carbonate supplements dissolve better in acidic environments, so it’s best to consume them with a meal. In contrast, calcium citrate supplements can be taken at any time because they don’t need the acid to dissolve.
Rich in healthy omega-3 fatty acids, fish oil from fish caught in the oceans and supplements based on it can reduce inflammation by increasing the body’s omega-3 fatty acid content, which benefits heart, eye, and brain health. Take fish oil supplements just before a meal to reduce the risk of digestive problems.
Fat-soluble vitamins A, D, E, and K are also better absorbed when you consume them with a meal or snack that contains at least a teaspoon of fat (about 5 grams of fat). The same goes for multivitamins, which typically contain fat-soluble vitamins.
Vitamins A and C, as well as phytonutrients, are key factors in immune system health. As one of the greatest „boosters” of the immune system, vitamin C encourages the body to produce antibodies that protect us from infections. Getting a daily supply of vitamin C is essential because the body does not produce or store it. Vitamin A, on the other hand, supports eyesight, skin health, gastrointestinal and respiratory tissues.
End the day relaxing and getting a good night’s sleep
According to the results of the „Changing Health Priorities” study, sleep deprivation was the third most commonly reported unhealthy habit that respondents tried to break in order to improve their health. An element of taking care of sleep hygiene is the use of supplements that relax the mind and body. It is recommended to take magnesium before bed, as it can make it easier to fall asleep, strengthen bones, and help in relieving muscle pain. Some studies have shown that it can also reduce feelings of anxiety, which has a soothing effect on a tired body and mind, making us sleep more deeply. An effective supplement that helps you fall asleep is melatonin. Studies have shown that people who took melatonin supplements fell asleep seven minutes faster and slept better.
Taking care of your health requires a ritual. Be sure to eat right, get enough sleep, and get plenty of exercise as part of your daily routine. The same goes for using supplements and creating a plan for what and when to take. Taking all your pills and capsules at once can seem daunting, so it’s worth learning how to split them up to increase nutrient absorption, get a better night’s sleep, support your nutrition goals – and simply live healthier!