Best Timing for Supplements

Not everyone needs nutritional supplements, but if you are like the millions of Americans who take them, keep reading learn how to optimize your intake. If you’re used to taking all your pills at one time of day, you may want to think again. Certain times of day may actually enhance your body’s ability to absorb supplements and optimize their benefits. Here’s a quick snapshot of how optimizing time of day and meal schedules could support your supplement routine.

Keep in mind, you may not need all of the supplements listed in this post. I also haven’t considered medications that may interfere, as that will also impact timing. Always talk to your healthcare provider before starting supplementation or schedule a session with me to discuss one-on-one your unique nutritional needs!

UPON WAKING

This is generally a good time to support digestion with a probiotic supplement. Stomach acid is low, providing a greater chance for the friendly flora to make their way into your intestines. Drink with a large glass of water! Plus, as you continue eating throughout the day the fiber of your meals will provide ‘prebiotics’ – the necessary food source for gut bacteria to thrive on.

WITH BREAKFAST

If you take a multivitamin – now’s the time! Take your multivitamin within 60 minutes of a meal, to support absorption of fat soluble vitamins A, E and D (if those are in your multivitamin). Choose a breakfast that includes healthy fats from sources like greek yogurt, nut butters, avocado, or eggs. If you skip breakfast, but take your multivitamin in the AM, it may upset your stomach and reduce the absorption of the fat-soluble vitamins.

MID-MORNING OR WITH LUNCH

If you take an added B-complex vitamin, I like taking them mid-morning or around lunch time to boost your body’s ability to convert food to energy.You may also want to take your Vitamin D supplement now, if you take a separate dosage outside of a multivitamin. Just be sure to take it with a source of fat – like a morning snack or your lunch – to support digestion and absorption of this fat-soluble vitamin.

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WITH DINNER

Calcium should be taken at a separate time than an iron-containing supplement as it can interfere with iron absorption. Ideally, calcium should be taken in smaller dosages a few times a day (as recommended by your provider), as a large dose of calcium at one time actually decreases the amount your body can utilize. Here is also a good time to take a fat soluble vitamin supplement, if you haven’t already!

AT BEDTIME

This can also be a good time to take a multivitamin. Honestly, do what works best for your schedule. If you are rushed in the mornings or skip breakfast, you may want to take your supplements in the evening before bed in order to actually take them!

Supplementation Tips:

• Find a time of day that works for you. Consistency is key!
• Take calcium separately from iron supplements.
• Take fat soluble vitamins with fat sources!
• Talk to your dietitian or primary care physician before starting any new supplement. Not all are necessary!
• Stay organized! I love this cute carrying case to take your supplements with you on the go.

Thanks for reading!