How and When to Take Supplements
So how can you keep up with your supplements and make sure that you're taking them correctly? Let's take a look at the best practices so you can make the most of your supplementation.
Taking dietary supplements is a great way to provide our bodies with the micronutrients it needs to function properly. That's why a lot of people today are taking vitamins to minimize their risk of catching certain diseases or simply to combat vitamin deficiency.
However, taking supplements consistently and in the right way is important if you want to fully gain the benefits they offer. This can be a challenge for many, especially for those with a busy schedule.
Choose Between Morning or Lunch Time
Morning or lunchtime is the best time for you to take professional-grade supplements. This is because your vitamins may contain pills designed to disrupt sleep or increase your energy levels.
Taking them early in your day will allow you to do more and won't force you to stay up at night when you should be sleeping.
Take Supplements with Meals
Are you wondering if there are certain supplements you should take with food? If so, the answer is yes. It's best to take your supplements with meals since doing so increases absorption while minimizing any potential gastrointestinal distress.
For instance, vitamins such as A, D, E, and K, which are fat-soluble, work well when they are taken with at least a small amount of fat. Meanwhile, there are other supplements like fish oil that can cause acid reflux or diarrhea when you take them on an empty stomach.
Wash Your Supplements Down with Water
Make sure that you drink water after taking your supplements to wash them down your throat. Besides helping you take them easily, hydration is useful in disintegrating capsules and tablets. They are also important in dissolving certain water-soluble nutrients like vitamin B.
If there are supplements that you find difficult to swallow, you can try taking them with a straw since the reflex movement can help you down larger pills easier.
Don't Take Supplements With Medications
Avoid taking your supplements with your prescription medications. The Food and Drug Administration (FDA) warns that mixing dietary supplements and medications can lead to dangerous and life-threatening results.
Furthermore, supplements can change the way your body metabolizes and absorbs medication, which can cause changes in their effectiveness. It's best to take your vitamins at least four hours before or after you have your medicine to avoid health issues.
Store Your Supplements in a Cool, Dry Place
We always see these types of reminders for many of our dietary supplements yet it can be quite easy to forget about actually implementing them. It's important to keep these items in a cool and dry place because they can degrade fast when exposed to sunlight, humidity, and heat.
It's a good idea to store your supplements in a dry place at room temperature such as on your kitchen counter.
Is Timing Important When Taking Supplements?
Not all vitamins are created equal, as some work in different ways than others. This also means that there are certain things you need to consider based on how you take them.
Although the time to take supplements mentioned above is just recommendations, there really isn't any scientific evidence that suggests taking vitamins at specific periods of the day. What's important is to avoid inconsistency when taking supplements, particularly when using them to help with a deficiency.
It's always best to get all the nutrition one needs from having a balanced diet, yet this isn't always possible. That's why it's important for those considering vitamin supplements to fit them into their schedule and stick with a routine.
Should I Take Supplements Together?
There normally aren't any problems when you take different supplements together. In fact, there are even some instances, such as taking vitamin C with iron, which can help with absorption.
However, there's still a possibility for certain supplements to interact with one another when taken together. The competition that goes on in the digestive system due to the presence of different minerals and dosages might lead to a decreased absorption of one or the other.
If you plan to take supplements, experts recommend consuming a multivitamin product that offers all-around supplementation. The main reason for this is that such products deliver the right balance of nutrients and shouldn't compete with each other when taken.
If you plan to combine supplements, it's best to consult with a physician or product manufacturer first to be safe.
Should I Spread Dosage Out Over the Day or Take Them All At Once?
As mentioned above, taking supplements all at once might lead to competition in the gut and reduced absorption. If that's the case, should spreading out the dosage over the day be the better option? Not really.
One should follow the recommended dosage suggested by their doctor when taking supplements. It's important to seek advice from a health practitioner before deciding to purchase dietary supplements to know how much you should take in a day.
Keep in mind that supplements are designed to provide additional nutrients besides those you get from your daily meals. There's really no benefit in getting more of a specific mineral or vitamin. In fact, taking too much of a certain mineral can even lead to uncomfortable side effects.
These are the best practices you should follow regarding how and when to take supplements. It's important to remember that not everyone requires vitamins, particularly those who are already following a nutritious and balanced diet daily. You can get most of your vitamins and minerals from plates filled with vegetables, fruits, protein, grains, fish, and poultry.
But for those who don't have the time to prepare a healthy meal each day, taking supplements is the next best alternative.
By following the tips provided, you should have a general idea of how you should take your dietary supplements to live a healthier life.
Jay Todtenbier is an original founder of SupplementRelief.com in 2010 and has operated the business ever since. He is also a tennis instructor and gospel musician. Formerly he spent 25 years in business development, technology and marketing with startups and major corporations having gone through the tech boom in Silicon Valley in the 90s. He became passionate about, and began studying and practicing Wellness as a Lifestyle after experiencing chronic, personal health challenges including depression, auto-immune disorders, and being overweight that impacted his ability to live a healthy, vibrant life. Since then, he has been an advocate for healthier living encouraging others to live better through making small, gradual changes to lifestyle behaviors relating to whole-foods nutrition, stress management, reasonable exercise, proper sleep, and the use of targeted, high-quality supplements.
Learn more about Jay Todtenbier.
We encourage you to take advantage of these FREE Wellness Resources on our website.
7 Supplements to Boost Metabolism
We all know that a healthy diet and plenty of exercise are essential for staying healthy. Did you know that supplementing your diet with the right vitamins and minerals can help maintain a healthy weight? Some vitamins and minerals can even help boost our metabolism.
How to Choose the Right Dietary Supplements for You
Vitamins and dietary supplements seem to be everywhere, from drug stores to online shops. Single nutrients, multivitamins, fiber, antioxidants, minerals, and weight loss helpers are all considered dietary supplements. There's a lot to choose from, which can make the selection process quite confusing.
Lifestyle Choices, Nutrition & Quality Supplements
Think back to the time of your great-grandparents. What types of food did people eat back then? For the most part they ate what they could grow on their land or what they got locally from a Farmer's market or some other community-based food supply. So what happened to our food? Why are so many of us sick, overweight and tired?
Liposomes - A Trojan Horse for Supplement Effectivity?
Many factors are involved in how efficiently a supplement gets absorbed into the body where it is intended to go. Scientific research has shown that many tablet, capsule and liquid vitamins and supplements have an average bio-availability and absorption rate of only 5-20%. Liposomes are purported to increase the bioavailability and absorption rate by up to 80% in some cases.
Learn more about NuMedica's new line of advanced liposomal professional-grade supplements.
Nanomaterial Technology Aids Supplement Absorption
Nutrient absorption begins with digestion in the stomach. Our overall health is dependent upon the health of our immune system which resides primarily in our gut. Scientists are finding new ways to deliver the nutrients within a supplement to the targeted area of the body more efficiently. Nanotechnology appears to be a promising method to help you get the most out of your supplements, and possibly foods, which may help to improve your health.
Seasonal Allergies, Diet & Quality Supplements
Many of us (around 10%) suffer from the irritating symptoms of seasonal allergies. While they are more common in the Spring, Fall, and Summer and less common in the Winter, there are common medications you can easily get from your health-care provider, even over-the-counter. However, alleviating these symptoms may also be achieved through changes in diet and supplementation.
The Importance of Investing in Professional-Grade Supplements
Many consumers believe that supplements and vitamins fall into a single category of efficiency. After all, if you go to the local store and look at two bottles of the same supplement they probably have the same ingredients listed on them. What more could be involved?
The information, knowledge, and experience shared on this website is the opinion of SupplementRelief.com. This site and its content is intended to enhance your knowledge base as YOU MAKE YOUR OWN HEALTHCARE DECISIONS in partnership with your qualified health professional. These statements have not been evaluated by the Food and Drug Administration. Any products referred to are not intended to diagnose, treat, cure or prevent any disease.
Comments are displayed in order of the last one posted so the most recent Comment is at the top and older Comments are towards the bottom. Replies within a Comment are displayed in reverse order with the oldest Reply at the top and the most recent one at the bottom.
Each post identifies who made the post and the date and time the post was made.
Mouse over the icons for tooltips that explain what the data means.
If you see this icon you can attach an Audio file to your post.
If you see this icon you can attach a Document file to your post.
If you see this icon you can attach an Image file to your post.
If you see this icon you can attach a Video file to your post.
You will see the Ban icon (Report Post as SPAM) immediately following the Timestamp of the post. Click this icon if you feel strongly that the content posted is not appropriate and should be reviewed by the Forum Moderator. You will be provided with a confirmation dialog to be sure you wish to submit this post for review. If submitted, the Forum Moderator will be notified to review the post and will determine what type of action to take.
Click in the upper right corner of this Help modal or anywhere on the web page outside of the modal to exit Help.×