FACT: Taking supplements doesn't have to be complicated or confusing.
You've already overcome the most difficult hurdle, which is getting started and choosing to make that important investment in your health.
Once you've made that decision to take back your health, all that's left is learning a few basic tips that will help you get the most out of your holistic routine and start feeling benefits as quickly as possible.
You've already spent your hard-earned money on the best vitamins and supplements available... You owe it to yourself to add them into your routine in a way that's convenient for you and that, most importantly, allows your body to fully absorb all of the health-boosting ingredients.
So how can we get started and reap these rewards without overcomplicating our routine? Let's have a closer look with the below simplified supplement tips...
Perhaps the biggest debate when it comes to supplementation is whether you should take your supplements in the AM or PM. Some argue that you should take your supplements in the evening, so that your body can absorb important nutrients while you sleep. Others argue that taking your supplements in the morning increases their efficacy.
What do the experts have to say? Nutritional professionals generally agree that taking your supplements in the daytime, or as part of your morning routine, is the best way to go!
This is because digestion slows during sleep, therefore slowing down nutrient absorption in the process. Supplementing in the AM will give you the best chances for maximum absorption. Not only this, but taking your supplements in the daytime will deliver an extra boost of vitamins and nutrients that can help you perform better and feel your best throughout the day.
For example, taking a multivitamin in the morning will give you a much needed immediate boost of B vitamins, which are essential for keeping your energy levels high and focus sharp.
Another great tip when it comes to nailing your supplement timing? Try to take your supplements with a meal (or even a snack). Why? Certain supplements such as iron, magnesium, and fish oil can upset sensitive stomachs or provoke nausea if taken on an empty stomach.
Not only this, but vitamins such as A, D, E, and K, are all shown to be better absorbed when taken in combination with healthy foods (especially healthy fats like avocado or almonds).
Minerals, except for chelated minerals, are also recommended at mealtime, as they need to be broken down by your stomach acid to be fully absorbed.
Therefore, as a rule of thumb, if you're somewhat new to supplementation or have a sensitive stomach, you're always better off taking your supplements with a balanced meal or healthy snack whenever in doubt.
There are certain exceptions, such as turmeric, which are often recommended first thing in the morning on an empty stomach. In other words, the majority of supplements are best absorbed when taken in the AM with food, but there are a handful for which it doesn't matter if you take them with a meal or not.
If you do have a sensitive stomach, you may be better off still adding a small snack or glass of milk/non-dairy milk to prevent any issues (but keep it to a minimum).
If you’re not sure whether or not you should take your supplement on an empty stomach, always check the label. Most bottles will specify if the supplement is one of the few that performs best on an empty stomach. Probiotics, for example, have been shown to be most effective when taken 30 minutes before a meal or with a meal, versus 30 minutes after mealtime.
Regardless of when you decide to take your supplements, it's important to always wash them down with a tall glass of water. Why? Fluid intake is crucial when it comes to breaking down the tablet or capsule, and ensuring that all ingredients all properly dispersed.
Fluids are also important when it comes to the absorption of water-soluble nutrients like vitamin C and many B vitamins. Therefore, the best rule you can follow above all, regardless of your supplement timing, is to drink a large glass of water each time you take a supplement.
If these supplementation rules seem like a lot to keep in mind, don’t worry. The key to seeing results is actually not in remaining perfect when it comes to timing, but in staying consistent.
If you can follow these timing guidelines and read the label for recommended use, consistency is what will make all the difference and ensure that your supplements do not go to waste.
You can place your supplements next to your coffee maker in the morning to remember, or even at your office desk. Or you can even set a daily alarm to remind you when it's time to take your vitamins or supplements.
If you keep pushing forward and delivering optimal nutrition to your body each day without giving up, you'll undoubtedly feel the health benefits in no time!
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All the best,