Turmeric, omega-3s, calcium … By taking supplements, we hope that it will help strengthen our immunity, prevent inflammation, even make our hair thicker, longer and stronger. But labels rarely tell you how to get the most out of it. Are there any supplements that are best taken on an empty stomach? In the morning or evening? Together with what products? With each other or just separately? In the meantime, if you do not follow the necessary rules, in the end there will be no benefit.
Of course, self-medication and supplementation without first consulting your doctor can be useless or even dangerous. And I do not recommend doing this at all! But if you have a need to help the body to fill the deficiency of this or that element, then a good doctor will explain to you all the intricacies of taking medications. In addition to the explanations of the doctors, I decided to publish these recommendations, which are given to us by Taz Bhatia, M.D., founder and director of the Center for Holistic and Integrative Medicine of Atlanta, and Lisa Simperman, a specialist of the American Academy of Nutrition and Dietetics.
Should I take supplements with food or on an empty stomach?
Most supplements should be taken with food because food triggers the production of stomach acid, which enhances absorption. But there are some exceptions.
Fat-soluble vitamins like vitamins A, D, E, and K are best absorbed with low amounts of fat, such as olive oil, peanut butter, salmon, avocado, and sunflower seeds. (Fat also relieves nausea in some people when taking vitamins.)
Probiotics and amino acids (such as glutamine) are absorbed better on an empty stomach. Wait two hours after eating. If you are taking probiotics with food, the food should contain fats that will help the probiotic to be absorbed.
What supplements work best in combination with others?
Turmeric and pepper. Research has shown that pepper (black or cayenne) increases the absorption of turmeric. Turmeric has anti-cancer effects, helps prevent inflammation in the body and joint pain. (You can find out about other pain relieving products here as well.)
Vitamin E and selenium. The two work well together, so next time you take vitamin E, be sure to eat a couple of Brazil nuts (Brazil nuts are the champion in selenium, with a single 100 g serving contains about 1917 mcg of selenium). Vitamin E helps to strengthen the immune system and protects against cardiovascular disease, cancer, dementia and diabetes, while selenium gives cells protection against free radical damage.
Iron and vitamin C. Iron is absorbed better in combination with vitamin C (for example, drink the supplement with a glass of freshly squeezed orange juice). Iron supports muscle cells and helps people with Crohn’s disease, depression, overexertion, and problems planning a pregnancy.
Calcium and magnesium. Calcium is absorbed better when accompanied by magnesium. Apart from bone health, calcium is also important for the heart, muscles and nerves. Magnesium regulates blood pressure and hormonal balance, improves sleep and reduces anxiety.
Vitamins D and K2. Vitamin D aids in the absorption of calcium, and K2 ensures the supply of calcium to the bones. Vitamin D intake, like other fat-soluble vitamins, should be combined with fatty foods.
Which supplements should not be taken together?
Take iron separately from calcium and multivitamins as iron interferes with calcium absorption.
Thyroid hormones should not be taken with other supplements, especially iodine or selenium. While taking these hormones, avoid soy and kelp.
Does it matter which supplements we take in the morning or evening?
There are several supplements for which timing matters.
The following supplements should be taken in the morning to increase concentration and focus:
B complex vitamins: biotin, thiamine, B12, riboflavin, and niacin help lower cholesterol levels, enhance immunity and cell function, and protect brain cells from stress.
Pregnenolone: increases energy levels, protects against Alzheimer’s and strengthens memory, reduces stress and boosts immunity.
Ginkgo biloba: improves memory, enhances blood circulation, strengthens cell health and immunity.
In contrast, these supplements will help you relax in the evening:
Calcium / Magnesium: protect bones and teeth.
How long does it take between taking supplements?
A maximum of three or four supplements can be taken together. Wait four hours before taking the next kit.