What Is The Right Way To Take Supplements? Expert Answers

Our nutrition needs sometimes do not get fulfilled, even after we are eating right. This often creates the need to take dietary supplements. They are wellness products like vitamins, minerals, and herbs. But adding supplements to our daily diet comes with its own set of complications. One should take into account different factors like the timing and correct way to take supplements. If you are someone who has questions about supplements, then you have come to the right place.

To get a better understanding of this, we got in touch with Dr J Saravanan, Sr Consultant Surgical Gastroenterologist, Advanced Laparoscopic, Robotic Surgeon and LASER Proctologist, VS Hospitals, Chennai.

What is the Best Time to Take Supplements?

The first question that often comes to our mind is: when should we take our supplements. Dr Saravanan answers this for us. He says, “The best time really depends on the type of supplement. Vitamins A, D, E and K work better with a meal that has some fat, so breakfast or lunch works best. Vitamin C and B-complex can be taken any time, usually in the morning. Iron tablets are better on an empty stomach with a little fruit or juice. Calcium at night helps many people absorb it better.”

On this note, let us take a look at the different types of supplements:

• Vitamins and minerals - such as vitamins A, C, D, E, K, B complex, calcium, iron, zinc.
• Essential fatty acids - like omega-3, omega-6 and omega-9.
• Proteins - they are found in the form of whey powder, vegetable protein, casein, among others.
• Sports performance supplements- they contain ingredients such as creatine, beta-alanine, BCAAs (Branched-Chain Amino Acids), etc.
• Digestive health supplements - include probiotics, digestive enzymes and dietary fiber.
• Bone health supplements - they contain calcium, vitamin D and other essential nutrients for bone health.
• Brain health supplements - include omega-3s, B vitamins, antioxidants.

Adding Supplements Into Your Diet

We can add supplements into our diet, but we should always do so under a professional’s supervision. In this regard, Dr Saravanan says, “Food always comes first. Supplements only fill a gap. I usually check the patient's diet and blood reports before suggesting anything. Start one at a time, low dose, after food. Don’t mix ten bottles because social media says so. It’s better to ask your doctor or dietitian how it fits into your food plan.”

On this note, let us take a look at the benefits of supplements:

• Promote overall health.
• Increase physical performance.
• Facilitate weight loss.
• Improve digestive health.

Also Read: Are Your Daily Supplements Even Working Anymore? Here's How To Find Out

Side Effects of Supplements

Now, if you are wondering whether supplements have any side effects or not, let us answer this for you too. Dr Saravanan shares, “The stomach often reacts first. Some tablets cause nausea, burping or loose motion. Too many together may upset the gut or block absorption. Supplements like calcium and iron, for example, shouldn’t be taken at the same time. Spacing and timing make a big difference.”

On this note, let us take a look at some of the probable side effects of supplements:

• Nausea
• Vomiting
• Headache
• Constipation
• Excessive sleepiness
• Liver or other organ damage
• Reduced bone strength
• Fetal development abnormalities
• Increased risk of bleeding
• Changes in your response to anesthesia
• Reduced effectiveness of chemotherapy
• Nervous system damage

“People think supplements give energy like coffee or cure fatigue in a day. They don’t. They help if you are deficient. Another common myth, ‘if one tablet helps, two will help more’ – that’s wrong; excess vitamins can harm the liver or kidneys,” warns Dr Saravanan.

Can We Take Multiple Supplements at Once?

We have often seen people taking more than one supplement a day. But is it safe? “Taking five at once is unnecessary for most people. If a doctor prescribes several, we space them out throughout the day. Otherwise, the body just works overtime to throw out the extra. Keep it simple, eat balanced food, drink water, and use supplements only when there’s a reason,” concludes Dr Saravanan.

Also Read: 5 Supplements That You Should Never Take With Milk

The Final Word

Dietary supplements are wellness products like vitamins, minerals, and herbs. We can add supplements into our diet after consulting with a healthcare provider. The best time and way to take them depends entirely on the type of supplement.