How and When to Take Supplements

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.

Conclusion

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.