Most of us know that regularly supplementing with good quality supplements can be a valuable addition to a healthy lifestyle, providing essential nutrients that might be lacking in our everyday diets. What you might not realize, however, is that the timing of supplement consumption can impact their effectiveness and that understanding when to take specific supplements can optimize their absorption and utilization within your body. If you’re wondering when you should be taking your supplements, keep reading to learn the best times to take commonly used supplements for maximum benefits.
Multivitamins are generally taken with meals. The presence of food in the stomach enhances the absorption of fat-soluble vitamins (A, D, E, and K) and certain minerals. Taking them in the morning with breakfast or in the evening with dinner is often recommended.
Pure Encapsulations-LiquiNutrients 7.8 Fl Oz
Klaire Labs-VitaSpectrum Capsule Form
Vitamin D is best absorbed when taken with a source of dietary fat as it is a fat-soluble vitamin. Many people take it in the morning with breakfast to align with their daily routine. If you're also taking calcium supplements, consider taking them together as they work synergistically.
Metagenics-D3 10,000 + K 60 Gels
Calcium supplements are typically taken with meals to enhance absorption. Dividing the dosage throughout the day, depending on the amount taken, might be beneficial as the body can only absorb 500mg of calcium at a time.
Iron is often recommended to be taken on an empty stomach or with vitamin C-rich foods to enhance absorption. However, some people find it easier on their stomachs when taken with a small meal.
Probiotics are best taken on an empty stomach, usually 15-30 minutes before a meal. This allows them to reach the gut without interference from stomach acids and digestive enzymes.
Pure Encapsulations-Probiotic G.I. 60 Caps
Omega-3 supplements can be taken with meals to minimize the risk of fishy aftertaste or digestive discomfort. The time of day does not impact the absorption of fish oil supplements but taking them with meals may also help to increase the absorption of the fat-soluble vitamins.
Thorne-Omega Superb Lemon Berry EPA/DHA
B vitamins, particularly B-complex supplements, are best taken with food to aid in absorption. Taking them in the morning can provide an energy boost for the day.
Ecological Formulas-Co-Enzyme B Complex
Magnesium is often taken in the evening as it can have a relaxing effect on muscles and promote better sleep. Different types of magnesium may also have a laxative effect and increase the likelihood of bowel movements, making it another great bedtime supplement option.
Metagenics-Mag Glycinate 100 Mg
Antioxidants (Vitamin C, E, Selenium)
Antioxidants like vitamin C, vitamin E, and selenium can be taken with meals to enhance absorption and utilization. Vitamin C can also be taken pre- or post-workout to support the immune system.
Carlson Labs-ACES Vitamins A, C E + Selenium
Amino Acids (Protein Supplements)
Protein supplements or amino acids are commonly taken post-workout to aid in muscle recovery and growth. However, regular and daily protein intake is essential for overall protein synthesis and maintaining muscle mass.
Designs For Health-Amino Acid Synergy
When it comes to taking supplements, timing can play a significant role in how effectively your body absorbs and uses the nutrients. While these general guidelines can be helpful, individual needs and preferences may vary. It's always a good idea to consult with a healthcare professional or a registered dietitian before making significant changes to your supplement regimen. They can provide personalized recommendations based on your health status, dietary habits, and goals, ensuring that you're getting the most out of your supplements.
About the author.
Emily Alexander, M.Ed, FNTP—Emily is a Nutritional Therapy Practitioner with Curated Wellness. She is passionate about supporting others in their journey to improve their relationship with food and their body through gentle nutrition, and is a firm believer that understanding the bio-individual components of nutrition is one of the best ways to do so. Emily completed her Master’s of education in health education and promotion with a concentration in eating disorders, and draws from both her educational background and life experience to help her clients improve their energy, understand their bodies, boost their athletic potential, and break down diet myths one at a time. Read more about Emily.
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