Nutritional supplements or dietary supplements are those that contain vitamins, minerals, herbs, amino acids etc., that are often taken int eh form of powders, capsules, liquids, pills and gummies.
These supplements are taken to supplement one’s diet and to correct any nutritional deficiencies that one may have (which may not be sufficiently provided by one’s diet).
Supplements can also reduce the risk of developing health conditions and can also boost immunity and support overall health of all parts of the body.
So, what is the right time to take these supplements to be able to get their full benefit? Well, we’ll discuss it in this article below.
Types of Supplements and Right Time to Take Them
1. Multivitamins
Multivitamin supplements contain a mix of different vitamins and minerals that can help substitute any nutritional gaps and prevent vitamin deficiencies.
Best time to take it: With a meal for better absorption of fat-soluble vitamins. You can have it with your largest meal in the day like breakfast or lunch.
2. Vitamin D
Vitamin D supplements are those that contain vitamin D, that can help maintain muscles, teeth, bones etc. They can also help support immunity.
Best time to take it: With a fatty meal for enhanced absorption due to the dietary fat. But it can also be taken without food.
3. Calcium
Calcium supplements are those that contain calcium carbonate and calcium citrate. They can help in enhancing bone health, muscle functioning and improve nerve functioning.
Best time to take it: In small doses throughout the day, better with food
4. Iron
Iron supplements can help treat low iron levels and prevent the levels from reducing in the body. They can help produce red blood cells, which carry oxygen throughout the body.
Best time to take it: On an empty stomach. But you can take with food if a stomach upset occurs.
5. Probiotics
Probiotic supplements can help improve digestive health and treat digestive problems like irritable bowel syndrome (IBS), diarrhea etc.
Best time to take it: On an empty stomach because of lower stomach acid
6. Fish Oil
Fish oil supplements can help support heart health, lower cholesterol levels, can reduce blood pressure levels, can prevent plaque formation in the arteries, lower triglycerides and more.
Best time to take it: With a meal for enhanced absorption, but can also be taken at any time during the day.
7. B Vitamins
B vitamins can help boost energy levels, brain functioning, cell metabolism, can prevent certain diseases and more. B vitamins can convert food into energy.
Best time to take it: In the morning because it boosts energy. Can be taken with or without food.
8. Zinc
Zinc supplements can help support blood sugar management, improve severe and inflammatory acne, decrease the risk of heart disease, reduce the symptoms of the flu etc.
Best time to take it: 1 hour before meals or 2 hours after, because it may cause upset stomach.
9. Magnesium
Magnesium supplements can help improve mood, improve sleep, improve exercise performance, regulate blood sugar levels, improve muscle and nerve functioning and can also promote better energy levels in the body.
Best time to take it: In the evening or before going to bed, because it may have a calming effect and help with sleep.
10. Dileucine
Dileucine supplements can help build muscle, increase bodily strength and can also help improve one’s athletic performance. It is good to help boost metabolism processes and can drive muscle growth.
Best time to take it: Take itpost-workout or with meals as it helps with muscle protein synthesis.