You might be spending hundreds of dollars on your supplements, but you could be wasting money if you are not taking them correctly. The timing of these supplements really matters. Some are not meant to be mixed with popular beverages like tea or coffee. Dr Amir Khan, an NHS general practitioner (GP) from Bradford, West Yorkshire, has urged people to avoid pairing some supplements with these beverages for the best results.
"When it comes to your supplements, timing is everything. It can make a massive difference to how well your body absorbs and responds to them," the doctor said in a video shared on Instagram.
Take Iron Supplements in the Morning
If you take supplements, you should take them first thing in the morning. Prioritise this before anything else. Most importantly, you should take them along with a key item, and never with tea or coffee. "You want to take them first thing in the morning on an empty stomach and with vitamin C for better absorption. Don't take them with tea or coffee or magnesium because that can reduce absorption," the doctor said. The doctor also explained how taking iron supplements with vitamin C can significantly improve absorption. "Just a splash of water, some vitamin C — that's how you take your iron."
The Case of Vitamin D and Omega-3
Once you take your iron and finish that first cup of water, breakfast becomes the ideal time to incorporate fat-soluble vitamins. These nutrients require dietary fat to be properly absorbed into your bloodstream. So it is always better to take fat-soluble vitamins with meals. "Right, once you've taken your iron and let it absorb, you might have some breakfast. Now this is the time to take your fat-soluble supplements," the doctor said. Think vitamin D, which is fat-soluble. For better absorption, you should take it with food, either breakfast or lunch. Similarly, you should take omega-3 fatty acids and multivitamin supplements with food. "So breakfast or lunch, take them together." The same goes for other fat-soluble nutrients such as vitamins A, D, E, and K. "So those three — your omega-3 fatty acids, your vitamin D, your multivitamin or vitamin K — should all be taken with breakfast and food."
Keep Magnesium for the Evening
According to Dr Khan, magnesium is best absorbed when taken in the evening. "Magnesium is probably best taken in the evening because it can have a relaxing effect on you, so it can help you sleep. So that one, an hour or two before bed," the doctor advised.
When to Take Creatine?
Now, the most hyped dietary supplement is creatine. What is the best time to take creatine? "That's an easy one. You can take it whenever, wherever. So that one's fine," the doctor said.
Supplement timing is often overlooked by most people. However, when you adhere to the right schedule, your body will be able to use them better. Otherwise, you will be throwing most of the money down the drain.
Disclaimer: This article is for informational purposes only and should not be considered medical advice. Always consult a qualified healthcare professional before starting or stopping any supplement.
