When’s The Best Time To Take Supplements?

When’s The Best Time To Take Supplements?

In the search for optimal health, some of us turn to supplements to fill in nutritional gaps and support our well-being. And by some of us, we mean a lot of us. Around 63% of UK adults take some form of supplements. 

But one question we get asked a lot is when to take supplements… and it’s a very good question. 

In this guide, we'll explore the best times of day to take various supplements, whether to take them with or without food, and essential tips for maximising their benefits. After all, knowing when and how to take your supplements can really impact their efficacy. 

Understanding timing

While some supplements are absorbed best when you take them first thing in the morning with water, others are absorbed or work better when you take them with a meal or just before bedtime.

Morning: Some supplements, such as vitamin D and B-complex vitamins, are best taken in the morning to kick-start your day and give you an energy boost. Vitamin D, in particular, is synthesised in response to sunlight, making morning supplementation ideal.

Taking your multivitamin with breakfast is a popular choice for many - starting your day with essential vitamins and minerals sets a healthy tone for the rest of the day! Don’t forget to drink a lot of water (at least a glass) to allow for optimal absorption by your body. Pairing it with your breakfast helps enhance nutrient absorption, especially fat-soluble vitamins like A, D, E and K, which require dietary fat for absorption. 

The reverse is true when you take a multivitamin on an empty stomach with water - your body can’t properly absorb the fat-soluble vitamins, and you could also end up with an upset stomach. 

Avoid taking your multivitamin in the evening because your digestion and metabolism slow down when you're asleep. This means that when you take vitamins at night, they're not absorbed as efficiently as during the day.

Did you know? Drinking tea with iron-rich foods or supplements should be avoided, as the tannins in tea can decrease iron absorption.

Another one to start your day with is collagen. Taking collagen supplements in the morning can jumpstart your body's collagen production and support skin health. Collagen peptides are easily absorbed on an empty stomach, making them ideal for morning consumption. Collagen can also help support energy levels and promote a healthy metabolism to kick-start your day.

Did you know? Most people skew their protein intake towards their evening meals and don’t have much in the mornings - collagen can help to up your protein intake if your breakfast is lacking. 

Midday: Certain supplements, like probiotics and digestive enzymes, can be taken with lunch to aid digestion and nutrient absorption. Taking them with a meal can help buffer stomach acid and ensure the survival of probiotic bacteria.

If you miss taking your multivitamin in the morning, incorporating it into your midday routine can still provide benefits. Taking your multivitamin with lunch can help replenish nutrients and support energy levels throughout the day. And lunchtime supplementation can help prevent nutrient deficiencies and support cognitive function, promoting productivity and helping to avoid those mid-afternoon slumps.

Evening: Supplements that promote relaxation and sleep, such as Sleepee, are typically taken in the evening to prime your body for sleep and recovery. 

The optimal time to take a sleep supplement is typically 30 minutes to an hour before bedtime. This allows the supplement's ingredients to begin working as you wind down for the night, promoting relaxation and preparing your body for sleep. Try to eat earlier on in the evening rather than just before bed, as Sleepee works best on a semi-empty stomach. 

Incorporating your sleep supplement into a consistent bedtime routine can also enhance its effectiveness. Create a relaxing pre-sleep ritual that includes taking your supplement, dimming the lights, practising deep breathing exercises, or engaging in calming activities like reading or gentle stretching. Consistency is key to signalling to your body that it's time to wind down and prepare for sleep.

Middle-of-the-night wake-ups

If you wake up in the middle of the night and struggle to fall back asleep, taking a sleep supplement can help promote relaxation and facilitate a return to sleep. Keep your sleep supplement on your bedside table, and if you find yourself awake for an extended period, consider taking just one capsule to avoid grogginess upon waking in the morning. For some tips on how to avoid night-time wake-ups in the first place, take a look at our blog here

Before or after exercise?

Want to enhance workout performance? When it comes to collagen and joint pain supplements like Flexee, some people prefer to take them before or after exercise to support muscle recovery and enhance workout performance. Consuming collagen peptides before a workout can provide a steady source of amino acids to fuel muscles, while post-workout supplementation can aid in muscle repair and recovery.

Don’t be afraid to split your dosage throughout the day - for example, taking one of your Flexee capsules in the morning and the other after lunch. 

Similarly, for those who prefer to spread out their nutrient intake, dividing your multivitamin dose throughout the day can be an effective strategy. Splitting your multivitamin into smaller doses can help optimise nutrient absorption and minimise the risk of nutrient competition. This approach ensures a steady supply of essential vitamins and minerals throughout the day.

Timing with medications

If you're taking prescription medications, consult with your healthcare provider to ensure there are no interactions between your supplements and medications. Some supplements may interfere with drug absorption or metabolism, so it's essential to stagger their intake if needed.

By understanding the optimal timing, dosage and tips for taking supplements, you can enhance their effectiveness and support your overall health and well-being. Remember to consult with your healthcare provider before starting any new supplement regimen, especially if you have underlying health conditions or are taking medications. With a thoughtful approach to supplementation, you can unlock the full potential of these valuable nutrients.

Note: This article is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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