When to Take Supplements.

First, this is not an all inclusive list and if you have questions on timing of something specific ask your medical provider or for prescription medications a pharmacist is a great resource!

Vitamins help regulate metabolism and form parts of coenzymes that are part of the chemical reactions in the body. If taking synthetic vitamins know that some are not the best absorbed so for some things I encourage a natural source if possible to ensure the co-factors are there for optimal absorption.

Factors that can impact nutrient absorption include gut health, other medications, stress, hormone imbalances, illness or lifestyle factors.

As far as minerals they must be obtained through our diet as they cannot be made in our bodies. My favorite source of minerals is Fulvic/Humic Acid from Biofulvic (use code tara10) or Mother Earth Labs.

I won’t get too much further into specific recommendations for supplements as I do have a canva document that contains that info!

Everyone’s supplementation needs are different and I encourage a tailored approach. I love working with patients to help!

Fat-soluble vitamins (take with food)

  • A, D, E, K

  • Includes MVI

    • these supplements commonly contain both fat- and water-soluble vitamins, it’s typically recommended to consume them with a meal.

Water soluble (general Rule- do not need to take with food)

  • B vitamins  - B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin)

  • Vitamin C

  • Calcium (best absorbed in smaller amounts, so if you take more than one or also take other calcium-containing supplements, split them up)

  • Potassium

Things that help with sleep take at night

  • Magnesium glycinate

  • L theanine

  • 5 htp

  • melatonin

Take on Empty Stomach

  • most Probiotics

  • Magnesium

  • Iron

    • antacids interfere with absorption

    • can reduce effects of ace inhibitors & some antibiotics so administer 2 hours apart.

    • decrease absorption of levothyroxine, separate by 2 hours

    • coffee and tea can decrease iron absorption

    • copper and iron use the same transport system so excess of one or the other can deplete the other.

    • Take away from zinc (e.g. iron in AM, zinc in PM)

  • Zinc

    • can upset stomach so it is best to take zinc before bed, especially alongside some magnesium since the two are sleep supporting!

    • zinc and NSAIDS interact and should be separated by 2 hours

  • B-12 if taken independently

Here are some general guidelines for timing supplement use:

  • Multivitamins and minerals: These supplements can be taken with or without food, but it's generally best to take them with a meal to help with absorption and reduce the risk of stomach upset.

  • Omega-3 supplements: These are best taken with a meal that contains some fat, as this can help to increase absorption.

  • Protein supplements: Protein supplements, such as whey protein, are best taken before or after a workout, as they can help to support muscle recovery and growth.

  • Creatine: Creatine supplements are often recommended to be taken with carbohydrate-containing meal. This allows to spike insulin levels and improve creatine uptake.

  • Antioxidant supplements: These supplements, such as vitamin C and E, are best taken with a meal to increase absorption.

  • Fat-soluble vitamins: Fat-soluble vitamins such as Vitamin A, D, E and K should be taken with a fat-containing meal to increase their absorption

Health, WellnessTara Woodland