Today, we’re diving into a topic that’s been buzzing– the best times to take your supplements to maximize their benefits.
This article lays out a clear plan for 15 common supplements.
Timing isn’t just about habit – it can boost absorption by up to 50%, according to a 2015 review in the Journal of Nutrition.
Let’s break it down step by step!
“First up, magnesium – take it 1 hour before bed. This mineral helps relax your muscles and improve sleep quality, making it a perfect nighttime ritual.
2. Vitamin D pairs best with breakfast – it’s fat-soluble, so a meal with some healthy fats like avocado or eggs boosts absorption.
3. Calcium gets split between AM and PM doses – this keeps your levels steady and avoids overwhelming your system.
4. Probiotics – empty stomach with fatty meals like fish or nuts, or early morning, to support gut health.
5. Omega-3s – same deal, with fatty meals to enhance uptake.
6. Zinc needs to be taken 2 hours away from iron to avoid competition.
7. Vitamin C in the morning with water – it’s great for a fresh start and pairs well with iron.
8. Iron on an empty stomach, ideally morning, with vitamin C to boost absorption – but avoid calcium or coffee, which can block it.
9. Vitamin K with meals to support bone health.
10. CoQ10 with breakfast or lunch for energy support.
11. Collagen early morning or before bed – it’s flexible but timing with hydration helps.
12. Turmeric with fatty meals for better curcumin absorption.
13. Multivitamins with breakfast to reduce nausea and kickstart your day.
14. Electrolytes before meals with water for hydration.
15. Fiber before meals to blunt glucose spikes – but don’t overdo it, or it might mess with micronutrient absorption.”
“So, there you have it – your ultimate guide to supplement timing!
Start with a solid diet, check your needs with a doctor, and use this as a roadmap.
What’s your favorite supplement tip?
Drop it in the comments – I’d love to hear!