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 at the proper way to take supplements according to experts.
First, there are a few basic things to know about supplements. Dietary supplements are simply what they sound like, a way to supplement your diet with enough vitamins and minerals that will keep you healthy and mobile, longer.
There are fat-soluble vitamins and water-soluble vitamins. Meaning, some supplements absorb better taken with water, and some absorb better with healthy fat.
Vitamins A, D, E, and K are called fat-soluble vitamins because they are soluble in organic solvents and are absorbed and transported in a manner similar to that of fats. This is why when you go to absorb these vitamins, experts recommend taking them with a meal that includes healthy fats.
Water-soluble vitamins include Vitamin C and Vitamin B complex (as far as the more common vitamins go). These vitamins are dissolved with water and are readily absorbed into the body since the body contains about 60% of water.
Vitamin supplements are one way to get added nutrients to your body, but they should not replace a healthy lifestyle. You will still need to eat nutrient-dense meals, exercise regularly, and drink plenty of water for maximum supplement absorption and optimal health.
What are the most common supplements?
Here we will list the most common supplements taken by adult Americans over the last decade. These supplements promote various health benefits such as bone, heart, joints, skin, and gut health.
A multivitamin is a one-stop-shop for a variety of vitamins and minerals such as vitamin d, magnesium, calcium, zinc, and b-12 to keep your overall health boosted.
Many people resort to vitamin d in the winter months when we are not getting as much vitamin d naturally from the sun.
Outside of the multivitamin, vitamin c may be the most popular vitamin supplement for its ability to boost energy and immunity.
Fish oil supplements
Get your omega 3's in with a daily fish oil supplement to promote a healthier heart as well as skin, hair, and nails.
In capsule or powder form this popular supplement has taken the health, wellness, and beauty industry by storm for its ability to boost collagen production and strengthen skin, hair, and nails.
This supplement is gaining attention as the conversation about gut health continues to reach wide audiences across the nation. Our gut relies on probiotics to help balance the gut flora and keep our digestive tract working.
These may be the most common, but there are always new and exciting supplements to explore. If you want to learn more about supplement trends in 2022, read our blog featuring 5 supplements that we predict we will be seeing a lot more of in years to come.
When it comes to the right time of the day to take your supplements, it's always going to be the best time of day that works for your schedule. Consistency is key, so it should be a time you will remember every day.
With that being said, there are some expert tips that you may want to take into consideration. Let's dive into those now!
HERE ARE THE BEST TIMES TO TAKE YOUR
SUPPLEMENTS, ACCORDING TO EXPERTS
#1 - TAKE YOUR SUPPLEMENTS IN THE MORNING.
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. Our Primal Greens is another example of a supplement that should be taken in the AM, because of its natural energy-boosting ingredients!
#2 - TAKE MOST SUPPLEMENTS WITH MEALS.
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.
#3 - TAKE CERTAIN SUPPLEMENTS ON AN EMPTY STOMACH/IN BETWEEN MEALS.
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.
#4 - WASHDOWN SUPPLEMENTS WITH A TALL GLASS OF WATER
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.
#5 - CHOOSE YOUR SUPPLEMENTS CAREFULLY AND STAY CONSISTENT
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!