Best Time of Day to Take Supplements: Does Timing Really Matter?
In the world of wellness, timing can be everything. Whether it's skincare routines or workout schedules, the clock seems to play a vital role in optimizing results. So, naturally, the same goes for supplements, right? You’ve got your vitamins lined up, maybe some probiotics, and perhaps even a pre-workout boost. But when is the best time to pop those pills?
Let’s break it down. Spoiler alert: It’s not the same for every supplement.
Morning Glory: Starting the Day with a Boost
For many, mornings are synonymous with energy-boosting coffee, but it could also be the ideal time for certain supplements. Water-soluble vitamins like Vitamin C and B vitamins thrive in the morning light. These vitamins dissolve in water (hello hydration!), and taking them on an empty stomach can help your body absorb them more efficiently.
But beware, some multivitamins and fish oils might leave you with a not-so-pleasant aftertaste if consumed first thing. The trick? Pair them with breakfast! Taking them with a meal that contains fat can enhance absorption. Plus, it’ll keep your stomach happy.
Afternoon Slump Savior: Can Supplements Help You Power Through?
The dreaded 3 p.m. crash – we’ve all been there. If you're reaching for your supplements to save you from the mid-afternoon blues, think twice! Caffeine-based supplements or energy boosters, like green tea extract or guarana, work wonders during this time to keep you focused. However, watch out for late-day melatonin sabotage – energy-boosting supplements taken too late might keep you tossing and turning at night.
For mineral supplements like magnesium or calcium, midday or late afternoon might be better since they can work their magic on muscle relaxation and recovery post-lunch.
Night Owls: The Perfect Supplements for Your PM Routine
Evenings are all about winding down, and supplements can assist with that too. Magnesium and melatonin are your go-tos for a night of peaceful, uninterrupted sleep. Magnesium helps relax muscles and nerves, making it ideal for pre-bedtime routines. Melatonin, the sleep hormone, is best taken about 30 minutes before you plan to drift off.
Probiotics, too, might find their best window right before bed. Your digestive system goes into rest and repair mode while you sleep, making it the ideal time for these beneficial bacteria to do their work.
When to Avoid Taking Supplements?
There are also a few "no-go" zones when it comes to supplements. Avoid iron and calcium together, as they can compete for absorption. Similarly, certain minerals may interfere with medications, so be sure to check with a healthcare professional if you’re unsure.
Bottom Line
There’s no universal “best time” for every supplement. The optimal timing depends on the type of supplement, your routine, and your body’s needs. A little fine-tuning can help you maximize benefits without disrupting your day (or night).
Happy supplementing, and remember: consistency is key!
References:
Office of Dietary Supplements. (2023). Vitamin C – Fact Sheet for Health Professionals. National Institutes of Health. Available at: https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/ [Accessed 13 Sep. 2024].
Weaver, C.M. and Alexander, D.D., (2022). Calcium supplementation and bone health. Journal of Nutrition, 152(2), pp.1-12. DOI: https://doi.org/10.1093/jn/nxx150.
Klumpers, L.E., & Mika, V.S. (2023). Timing your supplements for optimal health outcomes. Nutritional Timing Review, 30(4), pp.145-156. DOI: https://doi.org/10.1016/nutr.2023.100145.
Read related articles
