What time of the day you take a supplement can have a major impact on the absorption of nutrients. When taking supplements, it is therefore important to look at the time and whether you take them with food or on an empty stomach, as this varies per supplement. In this article you can read about when you should take certain supplements.
There are fat-soluble vitamins (A, D, E and K) and water-soluble vitamins (B1, B2, B3, B5, B6, B8, B11, B12 and C). The fat-soluble vitamins are best taken with a meal, because it always contains a little fat. The water-soluble vitamins can be taken with water, preferably with a meal. During the digestion of food, enzymes and juices are made, so that substances from the supplement are better absorbed. It doesn’t matter what meal this is, breakfast, lunch or dinner. Multivitamin however is best taken with breakfast or with lunch. In the evening it is better not to take multivitamin because some substances activate the brain and this can hinder the night’s sleep.
Minerals are absorbed in water and can therefore best be taken with water during or after a meal. It is better not to take a loose mineral in higher doses with meals. It is known that calcium, magnesium and selenium, among others, can inhibit the absorption of other minerals. Magnesium is best taken in the evening because it causes the nervous system to relax and it helps with relaxation.
Probiotics can best be taken on an empty stomach, because it consists of living bacteria. These bacteria can survive the stomach and reach the gut, but then it is important that the probiotics are taken in capsule or powder form on an empty stomach so that it is not mixed with food and gastric juices.
Supplements in the oils and fats category such as omega 3 and Q10 are best taken with a meal with a normal amount of fat and water. When fatty foods reach the intestinal wall, bile is released. This emulsifies fats and improves the absorption of fatty acids.
The absorption capacity of the body is limited for many vitamins, such as vitamin B12. We can absorb 1.5 mcg of vitamin B12 every 4 to 6 hours. Swallowing more at the same time therefore makes no sense. Therefore, divide the intake over the day in the event of a serious vitamin B12 deficiency.