The Best Time Of Day To Take 7 Popular Supp... - Diabetes India

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The Best Time Of Day To Take 7 Popular Supplements

suramo
suramoStar
14 Replies

You may have a near-perfect battery of supplements to support everything from your bones to your blood to your heart, and more. But when and how you take your vitamins, fish oil, and probiotics may be as important as what you’re taking. Get the most out of seven popular supplements with this comprehensive guide to timing, combining, and dosing.

1. Calcium

In doses higher than 250 milligrams, calcium and magnesium tend to compete for absorption. But both are critical for bone health, and the extra convenience of taking them in a combined supplement may outweigh the relatively small percentage of each that may not get absorbed. A 1:1 to 2:1 ratio of magnesium to calcium is best.

Take calcium with food (to boost absorption and reduce the risk of kidney stones) and in split doses (the body absorbs smaller doses better than large ones). If you can, take calcium at a different time of day than zinc and iron. Chelated forms tend to be better absorbed and easier on the stomach. New Chapter Bone Strength Take Care is a whole-food supplement that delivers bone-strengthening calcium.

2. Iron

For maximum absorption, it’s best to take iron on an empty stomach. Unless you have a sensitive stomach, take it first thing in the morning and wash it down with orange juice. (The caffeine in coffee and the calcium in dairy can interfere with its absorption, while vitamin C can enhance it.) To prevent constipation, avoid the ferrous sulfate form, and be sure to drink plenty of water and eat ample fiber. If you have a sensitive stomach, try iron bisglycinate.

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Take 60 to 120 milligrams of iron with a vitamin C-containing food (like an orange) before breakfast, at least two hours before taking vitamin E or a multivitamin. Flora Floradix Iron + Herbs is an easily-absorbed liquid formula that’s rich in iron and B vitamins.

3. Vitamin D

Like other fat-soluble vitamins (A, E, and K), vitamin D is better absorbed if taken with a meal that contains fat. (One study found that taking vitamin D with dinner—usually our heaviest meal—increased blood levels by 50 percent.) Don’t take D at dinner if you eat late, though, since it interrupts the body’s production of melatonin and can disrupt sleep.

Take up to 2,000 IUs of vitamin D with lunch or early dinner that contain healthy fats, like avocado, olives, salmon, or nut butter. The Vitamin Shoppe Vitamin D3 delivers 2,000 IUs in each easy-to-swallow softgel.

4. B Complex

B complex vitamins are water-soluble, so the body can only absorb so much at a given time (unlike fat-soluble vitamins, which are stored until they’re needed). Splitting the dose can ensure steady blood levels. B vitamins tend to boost energy, so take them in the morning; at night, they can lead to restlessness and insomnia. They’re best absorbed on an empty stomach, but if you have a sensitive tummy, take them with a little food.

Split B vitamins into morning and afternoon doses—before breakfast and lunch—and take them on an empty stomach, if possible. Look for a formula that contains well under 100 milligrams of B6. Irwin Naturals Mega-B Complex softgels provide all of the essential B vitamins.

5. Vitamin C

Like B vitamins, vitamin C is water-soluble and doesn’t require dietary fat to be effective. Splitting the dosage improves absorption, keeps blood levels elevated all day, and prevents the gastrointestinal distress some people experience with large doses (1,000 milligrams or more). Buffered forms of vitamin C are best if you have a sensitive stomach. Vitamin C enhances calcium absorption, but may interfere with the absorption of vitamin B12, so take them separately if possible.

Take 250 milligrams twice a day, with breakfast and lunch. Plnt’s Whole-Food Vitamin C offers 250 milligrams per capsule.

6. Fish Oil

Fish oil can cause gastric distress (like nausea and indigestion), so it should always be taken with food. Plus, the fat in your meal will also help its absorption. Because it can be hard to digest, take fish oil in divided doses, and never right before physical exercise or bed; the increased activity or prone position can interfere with digestion and cause heartburn or reflux. If you really struggle with digesting fish oil supplements, try an emulsified version, which may be easier to digest and absorb. Fish oil mixes well with most other supplements, but don’t take it with ginkgo biloba or other blood-thinning herbs. If you’re on a prescription blood-thinner, talk to your doc before adding fish oil to your routine.

Take 500 to 600 milligrams of fish oil twice a day, with breakfast and lunch or with lunch and an early dinner. Nordic Naturals Lemon Omega-3 softgels offer 690 milligrams of omega-3 fatty acids.

7. Probiotics

Harsh stomach acids may destroy probiotics, so they’re best taken when digestive enzymes, bile salts, and stomach acids are low—in other words, on an empty stomach. Some studies suggest probiotics survive in the largest numbers when taken 30 minutes before a meal that contains some fat (which buffers stomach acids and helps probiotics survive to reach the intestines). However, some evidence also exists that food buffers stomach acid, so taking probiotics with a meal may offer increased protection for the microorganisms. (Keep in mind that probiotics were traditionally taken via cultured foods like yogurt or sauerkraut.) Additionally, different strains may have different tolerances to stomach acids. Since the jury’s still out, try taking some of your daily probiotics before meals and some with meals, and see what works best for you. Just don’t take them post-meal: Several studies show probiotic survival tends to be lowest when taken 30 minutes after eating. Choose a probiotic with a variety of strains, especially L. acidophilus, B. Longum, B. bifidum, L. rhamnosus, and L. fermentum.

Take anywhere between five and 25 billion CFUs of a broad-spectrum formula, half an hour before or with breakfast, lunch, or dinner. Garden of Life Primal Defense Ultra delivers 15 billion CPU per three-capsule serving.

Lisa Turner

This article and picture originally appeared in Amazing Wellness magazine.

14 Replies
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sandybrown

May people do take supplement. I am afraid I do not belief in supplement. I eat different veg, fruits, and other products.

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suramo
suramoStar
in reply to sandybrown

Still we need to take sometimes. Better we get lab reports done. Vit d esp in cold countries and b12 for vegetarians. We've to be cautious.

1 like
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sandybrown
sandybrown
in reply to suramo

I read about future you turmeric, very expensive, gave it a try. Later on after spending money, I read in the news paper that to get full benefit you have to take a lot!!!. I am allergic to Vit c, give me blocked nose, large oranges also, allergic to Jaffa cakes as well.

My wife, every morning after breakfast take a few supplement!

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suramo
suramoStar
in reply to sandybrown

Let us understand about turmeric. It’s very expensive and a person would have to take a lot.

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Durham24
Durham24
in reply to sandybrown

There is CURCUMIN generic that are available, not expensive though.

Also, they are more refined form of Turmeric fine variety.

If this helps,

Thanks Sandy

4 likes
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Fatbuddy
Fatbuddy
in reply to sandybrown

My friend - Do not say - "" you dont believe in supplements "" -- you do NOT take because you are allergic.

Turmeric - do NOT buy powder form from Indian grocery store. yes - capsule- quality - is expensive , but worth it in long run.

Many vitamins are good for body. No one ever gets enough vitamins and minerals from daily diet. Specially B6, B12, K4, d3, Zinc etc -- Not even non-vegetarians.

I used to spend $70 per month - on average for many years. You do not realize effect - benefits right away --it is a long term health maintenance therapy.

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sandybrown
sandybrown
in reply to Fatbuddy

Real life allergy experience.

At the age of 32, I took antimalarial tablet while I worked in Nigeria.

Two months after returning to home country my allergy started, to this date at 72 no one can find the reason for my allergy. Life goes on.

I am unable to eat many fruits and uncooked veg.

Orange, large I am allergic to, Vit C only and Jaffa cakes!

News papers published articles, two girls returning from Africa, while in Africa they both too medication for malaria! Allergy started in home country.

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Fatbuddy
Fatbuddy
in reply to sandybrown

oops ! SORRY TO KNOW ABOUT YOUR ALERGY --MY FRIEND ..

For Malaria -- most Indians - when visit India --from USA, start tablets here --one month in advance - one tablet every week and take enough with him ( her ) - and continue once a week - Also continue same for a month after returning.

If you remember -- or same table ( one you took 40 years ago ) -- still available --get some and have analyzed for ingredients -- may be that can help find an antidose --

***** You should try - 1 teaspoon turmeric powder and 1/2 teaspoon ginger powder

-- take 1/2 cup regular drinking water - warm up in a microwave for 30 to 45 seconds - make sure the temperature is comfortable to sip - like tea - - add ginger and turmeric - and stir well- then sip it - in few minutes - try two or three times a day - for 30 days -- you will feel lot better - with nose, cold etc

***** you can also take 2000 to 3000 IU per day Vitamin C - suplements

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suramo
suramoStar
in reply to Fatbuddy

Vit d also can help.

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Fatbuddy
Fatbuddy
in reply to suramo

Vitamin D ( D3 ) for allergy ?? good to know- thanks

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suramo
suramoStar
in reply to Fatbuddy

Any bad experience from indian grocery store?

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Fatbuddy
Fatbuddy
in reply to suramo

No my friend -- usually " TURMERIC " from Indian stores -- Imported from India is NOT high quality for the purpose.

Turmeric helps reduce inflammation and many other benefits --- But to get good results - need to have highest quality- Pharma Grade - some tablets - made from bark

( extract ) - with high concentration of Curicumin.

However, one you get from Indian store is cheaper --need to take in large quantity - which is hard to do. every day.

Several years ago- may be still doing it in small villages - they used to add wooden

dust in turmeric powder. What we get here in USA -- supposed to be import quality.

Of course - I can NOT say its highest quality - no one tested here in lab.

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suramo
suramoStar
in reply to Fatbuddy

Try SALEM turmeric. Good quality. Adultration is a problem in india but not in USA.

1 like
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Fatbuddy
Fatbuddy
in reply to suramo

Thank you -- I just buy powder in a one pound packet.

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