Supplements - When Should I Take Mine?

Supplements are a common addition for many people looking to improve their health, be that a boost to the immune system through the winter months, a calming complex or a nighttime remedy to help support sleep. Their application is wide, and the benefits can be transformative.

But here’s the thing: many people don’t know that getting the timing right for when to take supplements can be key to not only their effectiveness but also their safety. This is dependent on the type of supplement, how the body absorbs it and how it interacts with other substances in your body, including medications.

Holly Rothschild registered Nutritional Therapist at Integral Wellness, dives into the key considerations around when you should take your supplements before incorporating them into your routine to ensure you maximise the benefits while avoiding potential risks. 

Does timing really matter?

The short answer is yes; oftentimes, the label will give instructions on how to take your supplements, but generally, this will only apply to the dosage and whether it should be taken on an empty stomach. However, supplement timing can influence how well your body absorbs and utilises them. Timing encompasses not just time of day, but more importantly, timing in relation to other nutrients and research suggests clear caveats for certain nutrients:

Water-soluble vitamins:

• Vitamin C

• Thiamine (B1)

• Riboflavin (B2)

• Niacin (B3)

• Pantothenic acid (B5)

• Pyridoxine (B6)

• Biotin (B7)

• Folate (B9)

• Cobalamin (B12)

As the name suggests, they dissolve in water and, aside from B12 (which is stored in the liver), they are not stored in the body, with excess levels excreted in the urine. These vitamins can be taken on an empty stomach and are often part of the early morning regimen.

However, for some, when taken on an empty stomach a B-complex can cause nausea and vitamin C can lead to gastrointestinal side effects. Taking them with breakfast is not going to impact massively on absorption but may increase compliance.

In addition, vitamin C may be better absorbed when taken in smaller doses throughout the day rather than one large dose, and due to their role in energy metabolism, B vitamins can have a stimulatory effect for some, so they are best taken in the morning.

These include but are not limited to:

• Fat-soluble vitamins include A, D, E and K

• Omega 3 fatty acids

• Curcumin

Fat-soluble nutrients require fat for absorption. This means they should always be taken with food containing a healthy fat source. In fact a study demonstrated that absorption of vitamin D increased by 32% when taken with a meal - think smashed avocado on toast!

Fat-soluble vitamins are stored in the adipose tissue and the liver, so the potential of toxicity from high-dose supplementation is a possibility and should be avoided and sticking to the recommended tolerable upper limits would be advisable unless you are working with a practitioner who has assessed your levels - this would be wise for all vitamins and minerals as they are delicately balanced within the body. 

What about minerals?

It is typically recommended to take both iron and zinc on an empty stomach first thing in the morning to obtain the highest absorption levels. However, both can cause side effects such as nausea and gastric pain, which can impact compliance.So, if you are struggling to take them on an empty stomach, waiting until breakfast is ok. In fact, taking iron with vitamin C increases its absorption, while some proteins can enhance zinc absorption.

Within the body mineral absorption can be competitive, meaning that some minerals will block the absorption of others. For example, calcium blocks the absorption of iron, Iron supplements can block the absorption of zinc, whilst zinc competes with copper, so supplementing long-term with zinc can lead to a copper deficiency.

A multivitamin is always best taken with food to optimise the absorption of the fat-soluble nutrients and to ward off any nausea from the minerals it contains. 

Why do I need to be aware of drug-nutrient interactions?

If you take medications, it is really important to speak to a qualified health professional before taking supplements, as many have interactions, so they may need to be spaced apart appropriately or avoided altogether. This is because some supplements can enhance or inhibit the absorption of medication, leading to unintended health effects.

These days many supplement complexes contain herbs, vitamins and minerals and these are the combo’s that often need to be avoided with certain medications and even those that can be taken alongside may have special caveats. For example:

• Levothyroxine: Certain minerals such as magnesium, iron and calcium can inhibit the amount of T4 absorbed, so it is advisable to wait at least 4 hours before taking supplements containing them.

• Zinc and antibiotics: Zinc can inhibit the absorption of certain antibiotics, reducing their effectiveness.

• Fibre supplements: Often taken to improve digestive health, reduce cholesterol or support blood sugars, need to be taken at least 2 hours after or 4 hours before medication as they can slow down their absorption. They can also slow the absorption of your supplements too!

• Blood pressure medications: lots of supplements ranging from omega-3’s to magnesium to COQ10 can have an anti-hypertensive effect, so if you are taking medication for your blood pressure, you should monitor it to make sure the accumulative effect is not causing it to drop too low.

• Anti-diabetic medications: many supplements can also support balanced blood sugars, from resveratrol to omega 3’s to chromium but if you are taking medications to help bring your blood sugars down, you will need to be aware that adding these in could have an accumulative effect with your meds.

Be clear on your health goals before supplementing

Before deciding which supplements to take, having a clear goal can mean that your choices are targeted and relevant to your needs. It can be helpful to work with a Nutritional Therapist who can run and interpret blood panels to assess your needs and recommend specific high-quality supplements at appropriate doses to support you. They can also help you review your diet to ensure that your nutrient needs are supported with a food-first approach.

To get the most out of your supplements, consider timing, potential interactions, and your individual needs. Your optimal supplement timing may vary based on your unique physiology, existing nutrient levels, medications, and health conditions. And, while timing for various reasons can help you to optimise the effectiveness of your supplements, consistency in taking them is key. Supplements do not work in the same way as medications and can often take several weeks to offer benefits. 

This article is for informational purposes only, even if and regardless of whether it features the advice of physicians and medical practitioners. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. The views expressed in this article are the views of the expert and do not necessarily represent the views of Healf