Dietary supplements have gained a lot of popularity in today's time. While they are not a substitute for nutritious foods, they can be taken orally to add to or supplement your diet. They come in various forms, including tablets, capsules, soft gels, powders, bars, gummies, and liquids, and contain various ingredients, such as vitamins, minerals, herbs, amino acids, and probiotics.
It is essential to consult your doctor or healthcare provider before starting any supplements. They can assess whether you need them and recommend the appropriate dosage if necessary. Many people also wonder if there's an optimal time to take supplements. To address this, we spoke with an expert for insights.
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The Timing Of Supplements Depends On Various Factors![]()
According to Vedika Premani, Clinical Dietitian, Sir H.N. Reliance Foundation Hospital, the timing of supplements can vary depending on their type and purpose.
For instance, fat-soluble vitamins, such as vitamins A, D, E, and K, are best taken with fat-containing meals to improve absorption, while whey supplements are most effective when consumed after exercise to enhance muscle recovery.
Premani adds that each supplement has specific timing guidelines to maximise its benefits, and therefore, each supplement serves a unique function based on the specific goal of taking the supplement.
Should You Take Your Supplements With Or Without Food?
Whether you should take supplements with or without food depends on the type of supplement, says Premani.
"For instance, it is preferable to consume iron supplements with vitamin C and avoid its consumption with calcium supplements to prevent competitive absorption," she notes, adding that fat-soluble vitamins are best taken with fat-containing meals for better absorption. This does not mean you consume high-fat foods; instead, you can choose healthy fats like nuts or avocado.
Additionally, water-soluble vitamins like vitamin C and the B vitamins are better absorbed with a meal.
Supplements That Should Be Taken In Morning Vs. Night![]()
If you're wondering whether you should take your supplements in the morning or at night, here's what the dietitian has to say:
"Based on the action of supplements, the time of their consumption may vary. For example, melatonin and magnesium supplements should be taken at night for better sleep. In contrast, vitamin B complex or other multivitamin supplements should be taken in the morning for better energy release throughout the day."
Also Read: Improve Heart Health With Omega-3 Fatty Acids: Foods To Eat And When To Switch To Supplements
Can Supplements Interfere With Certain Medications?![]()
Another factor to consider is if you're already taking medications for a specific condition. This is because some medications may interact with certain supplements or dietary changes, not only affecting their effectiveness but also causing side effects.
For instance, people on blood thinners should avoid taking vitamin K supplements, while individuals on syndopa medication should space it out with their protein supplements. Additionally, iron and calcium supplements should not be taken together due to competitive absorption.
Therefore, experts recommend always consulting a healthcare provider or dietitian before starting new supplements.