So you’ve decided to start your healthy journey and want to add supplements to your regimen. But not sure where to start?
When it comes to your health, it shouldn’t be difficult or confusing. So we’re here to help! Read on to learn the basics of supplementation and when the best time is to take your supplements for optimal results.
Before diving into when and how to take your supplements, let’s go over the basics and discuss the types of supplements.
The FDA defines dietary supplements as something intended to add or supplement the diet and are different from conventional food.[1] Supplements come in many different forms, such as capsules, soft gels, tablets, powders, and more.
To get more specific, there are two types of vitamins:
These supplements are exactly what you think—vitamins that dissolve in water. In total, there are nine water-soluble vitamins: Vitamin C and eight B Vitamins which include vitamins B1, B2, B3, B5, B6, B7, B9, and B12.
Fat-soluble vitamins, on the other hand, rely on fat for absorption. These vitamins include vitamins A, D, E, and K.
The right time of day to take your supplements is the time that works best for you and your schedule. However, there are some tips according to experts that you may want to keep in mind.
There are a lot of discussions when it comes to whether you should take your supplements in the morning or before bed. There are arguments for both—some say morning for efficacy while others say night so they absorb while you rest.
Most experts, however, suggest that you take your supplements during your morning routine is ideal. Here’s why:
At night, your digestion slows down, resulting in insufficient absorption.[4] Additionally, multivitamins and B vitamins tend to stimulate brain function and metabolism too much, so taking them before bed is not ideal. It might make it difficult to wind down and relax.[5,6]
However, it truly depends on when works best for you and when you’ll remember. So we suggest keeping your supplements in sight. Try next to your coffee maker or, if you rather take your supplements during lunch, keep a stash with you in your lunch bag or work bag.
A general rule of thumb is taking your supplements with a meal to decrease the chance of stomach upset.[7] Taking them with a meal can help improve absorption. However, there are a few considerations to the rule.
Take With a Meal
Doesn’t Require a Meal
No matter when you take your supplements, it is always recommended to take your supplements with a glass of water. This is because fluid intake is a key component of breaking down the supplement and ensuring that all of its ingredients are dispersed.
As mentioned before, fluid intake is also important for water-soluble vitamins to fully absorb.
So when in doubt, always take supplements with a glass of water.
While timing can play a role in taking your supplements, the true key is consistency. As long as you follow the recommended use on the labels as well as these guidelines, consistency is what will help give you results.
When it comes to water-soluble vitamins especially, you’ll need to take them regularly. This is because they are not readily stored in the body. Excess water-soluble vitamins are, in turn, excreted through urine.[3]
Keep your supplements where you know you won’t forget about them. Set reminders on your phone or use some form of tracking them. Whatever you need to do to keep up a solid schedule with your supplements.
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