Taking food supplements is a common practice among many people
Taking food supplements is a common practice among many people. They want to balance their diet or meet specific nutritional needs, to improve the well-being and health of their body.
However, in these cases, many questions arise and, among the most frequent, there are those regarding times and methods of intake.
How can we ensure that the vitamins we take through supplements are well absorbed by our bodies? When is the best time to take supplements, before or after meals? And is it better to take them on a full or empty stomach?
In this article, we will explore various scientific aspects and practical tips to maximize the benefits of dietary supplements.
Individuality in taking supplements
So when is the optimal time to take supplements daily?
First, it is essential to emphasize that taking vitamin and mineral supplements should be a conscious, thoughtful, and safe process.
Every person is unique, with their own set of nutritional needs, lifestyle habits, and specific health conditions.
The need for supplements varies widely among individuals.
Factors such as age, gender, lifestyle, physical activity level, and daily diet significantly influence the type and amount of supplements that may be beneficial.
For example, an athlete may need a higher intake of proteins, amino acids and minerals, while a person on a vegetarian diet may need vitamin B12 and folic acid supplements.
When to take supplements: let's start with the details
Understanding the general principles of when to take supplements is essential to optimizing their effectiveness and maximizing their absorption.
Here are some key details broken down by type of supplement that will help us better understand when to take supplements and how:
Vitamins and Minerals
The importance of supplementing vitamins and minerals to prevent any sub-clinical deficiencies of essential nutrients is now indisputable.
There is no universal time to take them, but rather a personalized approach to the timing of intake that can make a difference in terms of effectiveness.
If our goal is to strengthen normal immune function through the intake of Zinc, Copper, Selenium, Vitamin D, Vitamin B6, Vitamin B12 and Folate, it might make sense to take them in the evening.
This is because some immune cells such as T-lymphocytes have been shown to peak in production during the night hours.
To further optimize the absorption of these vitamins, it may be beneficial to take them after dinner.
The addition of fats in the meal can improve absorption, especially for fat-soluble vitamins such as Vitamin D, increasing it by up to 50%."
For those looking to contribute to the normal function of the nocturnal nervous system to sleep better, magnesium proves to be a valuable ally.
Vitamins B6 and Folic Acid play a significant role in promoting cardiovascular health and muscle recovery.
They contribute to hormonal regulation, normal protein and glycogen metabolism, normal psychological function and normal homocysteine metabolism.
Taking them in the evening could offer greater benefits, considering the nocturnal peak of homocysteine, an important cardiovascular risk factor.
Fiber supplements
They should be taken with plenty of water : hydration is very important when taking fiber supplements. Drinking plenty of water ensures that the fiber expands adequately, facilitating intestinal transit and preventing constipation.
It is also helpful to take these supplements away from medications, since some fibers can interact with medications, reducing their absorption; for this reason, we recommend waiting at least a couple of hours after taking any medication before taking fiber supplements.
Sleep Wellbeing Supplements
Evening intake : Supplements such as magnesium, copper, Vit. B2 Vit. B6, Vit. B8, Vit. B3 and Folic acid, known for their muscle relaxant properties contributing to the normal functioning of the nervous system, are recommended in the evening routine, and can contribute to a better quality of night's rest.
Regularity in hiring
Follow the instructions and be regular : the effectiveness of supplements is often linked to their regular intake and according to the doses recommended by nutrition experts. We remind you that the indication on the packages is not personalized but is often determined by generic guidelines developed on a statistical average, while individual needs may vary.
Some factors that may influence the dose needed include your age, gender, weight, lifestyle, general health, and any specific medical conditions.
For some people, it may therefore be necessary to adapt the dosage according to their personal circumstances, under the supervision of a healthcare professional.
Taking supplements irregularly can reduce their benefits and, in some cases, even cancel out their effectiveness.
Duration of employment
It is essential to accurately distinguish the concept of "integrator" from that of "supplement", since in Italian they are often mistakenly used as synonyms.
Supplements are nutrients designed to fill any gaps in your daily diet.
Therefore, it is essential to take them consistently throughout life, integrating them as part of a healthy lifestyle.
Stopping intake for even a few weeks may lead to the recurrence of symptoms related to nutritional deficiencies.
On the other hand, supplements provide an additional supply of nutrients in specific life situations where increased endurance is required.
These times may include traumatic events or situations of excessive stress. The goal of supplements is to temporarily supplement the normal amount of a certain nutrient to address specific needs at the time.
Follow these general principles, not only to be aware of when to take supplements, but also to know the best practices for effective intake.
Knowing when to take supplements can make a big difference in significantly contributing to your body’s overall well-being and optimal health.
The best times to take supplements
Choosing the best time to take different types of supplements can significantly impact their effectiveness and how they interact with our bodies.
Below, we will analyze some specific supplements and provide you with recommendations on the ideal time to consume them:
Vitamin and mineral supplements
When to take them: preferably in the morning
Some minerals such as potassium may be beneficial to use early in the day due to their ability to help maintain proper muscle function.
Common vitamins (A, B, C, E, niacin) are best taken in the morning. This is because it has been found that using a combination of vitamins, whether in the form of multivitamins or individual vitamins, can cause sleep disturbances in some individuals if taken before bedtime.
When to take magnesium supplements
When to take them: we recommend the evening before going to bed
Supplements that contain magnesium (like ours NIGHTRELAX ) contribute to the normal functioning of the nervous system and can help relax muscles, thus promoting a deeper and more restful sleep, for this reason our advice is to take them in the evening, after dinner or 30 minutes before going to sleep.
Choosing the right form of magnesium is crucial to maximizing absorption, especially considering that most commercial products come in the form of magnesium salts, which are often poorly tolerated by those who suffer from intestinal inflammation.
Opting for a highly absorbable form of magnesium therefore becomes essential.
Omega 3
To be taken: during the main meal of the day.
Omega 3 supplements are essential fats and contribute to the maintenance of normal brain function, normal blood triglyceride levels and normal blood pressure.
We recommend taking them during a main meal, to promote better absorption of the supplement and greater effectiveness.
When to take vitamin D
To be taken: during a meal, especially if fat is present.
Vitamin D, also known as the “sunshine vitamin,” plays a fundamental role in keeping us healthy, because it contributes to the normal absorption and use of calcium and phosphorus, vital elements for the health of bones and teeth, as well as contributing to a correct functioning of the immune system, helping in the prevention of diseases and infections.
Vitamin D should therefore be taken with or immediately after eating, because it requires the presence of fats in the intestine to be effectively absorbed by the body and obtain maximum benefits.
Supplements with zinc, copper and selenium
When to take: Usually taken in the evening.
Supplements containing zinc, copper, selenium , are excellent for promoting normal energy metabolism and the correct functioning of the immune system . Their ideal intake is in the evening, better after dinner. Also in this case the form of these minerals is fundamental for effective absorption, it is always recommended to use organic minerals rather than inorganic ones.
When to take probiotics
Determining the optimal time to take a probiotic supplement remains a matter of debate, as numerous factors affect the product's effectiveness.
The diversity of bacterial strains contained in the probiotic, the gastrointestinal resistance of the capsule, the quantity and type of food consumed during intake are all elements that can influence the effectiveness of the treatment.
In conclusion, the lack of sufficient data does not allow us to define with reasonable certainty the optimal time for taking these supplements.
Read also 👉 Prebiotics and probiotics: what they are and what they are used for
Collagen supplement
When to take collagen: In the evening, before going to sleep.
During the night our skin triggers all its epithelial regeneration processes, for this reason it is good to take the collagen supplement after dinner or before going to sleep, in order to facilitate these processes and promote optimal absorption of collagen.
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Buy NowKnowing these guidelines can help you optimize the benefits of supplements, ensuring they are taken at the most appropriate times to maximize their effectiveness and minimize any unwanted side effects.
Is it better to take supplements before or after meals?
Choosing the ideal time to take supplements can depend heavily on the type of supplement and the context of each individual.
Let's briefly explore how supplement intake can vary depending on the different time slots of the day:
Recommended time slots
- Morning : Energy-providing supplements, such as those containing caffeine, potassium, or vitamins A, C, and E, are ideal for morning consumption. They provide an energy boost to start the day without interfering with nighttime sleep.
- Afternoon : After lunch can be considered an ideal time to take omega-3, especially useful for those who do not consume enough fish in their diet. Taking it with the largest meal of the day allows up to 50% more absorption.
In the afternoon, especially before dinner, you can consider some supplements aimed at managing stress and promoting general well-being.
This category of supplements is known as adaptogens, and includes substances such as rhodiola , phosphatidylserine , echinacea , and reishi .
These elements can help stabilize stress levels, improve the body's resistance to daily challenges and promote emotional balance.
Avoid stimulant supplements during this period so as not to disturb circadian rhythms and the quality of night sleep.
- Evening : Relaxing supplements or sleep inducers, such as melatonin, magnesium or herbal extracts such as valerian, saffron , Californian poppy, hops are more suitable for evening intake, as are collagen , zinc , copper and selenium , Coenzyme Q10, Vitamin D, Vitamin K2, because they can help relax and maintain proper immune function, promoting deeper and more restful sleep and increasing their benefits during night rest.
Conclusions
The optimal time to take supplements varies based on the type of supplement, individual needs, and life context.
While some supplements are best taken with meals for best absorption, others can be taken on an empty stomach or at specific times of the day to maximize their effects.
We always remember the importance of a personalized approach and professional advice in the choice and use of food supplements.
Prevention, with a little attention to timing, can become a valuable investment in long-term well-being.
Want to know the ideal time of day to take supplements?
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GO TO THE NUTRITIONAL TESTSources:
- Front Cardiovasc Med. 2022; 9: doi: 10.3389/fcvm.2022.822209 The Association of Dietary Vitamin Intake Time Across a Day With Cardiovascular Disease and All-Cause Mortality https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8984283/
- Biol Trace Elem Res. 2023 Jan;201(1):121-128. doi: 10.1007/s12011-022-03162-1. The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature https://pubmed.ncbi.nlm.nih.gov/35184264/
