Remembering to take your supplements everyday can be quite a chore and for many of us, we just want to get it over and done with. But does the time you take them really make a difference?
Certain types of supplements work better for you when taken at a certain time of day and some require you to space things out, for example if you are on iron supplements for low blood and also taking thyroxine for your thyroid you need to take them at different times as the former can impair absorption of the latter.
Registered nutritional therapist at Wild Nutrition, Sasha Parkin says, “Certain nutrients will be best absorbed or utilized with meals or at particular times due to their function. For example, it makes sense to take supplements that help you to unwind and relax in the evening and those that energize you in the morning.”
Also tea and coffee can often impact absorption as they have diuretic effects. So avoid taking water soluble vitamins such as B and C at the same time as these drinks.
Morning dose of supplements
The best supplements to take in the morning are actually Vitamin C and B. Consuming them on an empty stomach can help your body take in as much as possible but do be wary if you have gastric issues, you may want to line your stomach with some food first so you don’t irritate your digestive track.
Also the reason you can take these first thing is because they are water soluble so absorption is easy in addition to vitamin B12 and B6 being more energizing.
Parkin says that the situation is different for Vitamin D however.
“I typically recommend clients take vitamin D in the morning with a meal containing fat because it’s fat-soluble, meaning it’s best absorbed with a fat source. There is also some research that suggests vitamin B can interfere with melatonin (the sleep hormone)’s absorption which could impact sleep in those already struggling with insomnia.”
Parkin also adds that any hormone balancing supplements should be taken as soon as you wake up so they don’t interfere with your sleep hormones later in the day.
Evening dose
Supplements like magnesium are best taken at night as well as calming supplements like ashwagandha as these work better at this time of day. It also calms and de-stresses you. Similar teas like camomile, lavender or any relaxation supplements can be taken at night although some say taking it in the day time can help them cope with particularly stressful days.
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