When should you take nutritional supplements?

In the morning, at midday, or perhaps before bed? With food or on an empty stomach? So many questions! When What's the best way to take dietary supplements? Don't worry, it's not as complicated as it sounds. In this article, I'll quickly show you how to take your minerals and vitamins correctly.

Your knowledge to go: When Should one take dietary supplements?

• When When you should take your dietary supplements depends on the individual. product away.

• Most supplements are best breakfast ingested. However, there are exceptions such as iron.

• The Time of intake It affects how well your body can absorb and utilize the dietary supplements.

• The Recommended intake The information on the product packaging or in the package insert will give you peace of mind.

The best time to take it

Let's get straight to the question of the day: When Should you take dietary supplements? Well, that depends. Generally speaking, most supplements are best taken when... to a meal to be taken. It is often recommended to take the dietary supplements. morning to take it. But as with everything in life, there are also... Exceptions, Special features and other things to pay attention to:

Take with a meal

Especially the Vitamins A, D, E and K They should be taken with a meal. Why? For the simple reason that, unlike other vitamins, they are fat-soluble. That means they don't dissolve in water, but in fat. And you get that fat from a delicious meal. Porridge, Protein Wraps or even one lasagne. In short: A meal that contains fat. This allows the body to absorb and utilize it more effectively.

My tip: “Oh no, I forgot to take my supplements” also serves as the perfect excuse to snack between meals. Protein bars to eat. But you didn't hear that from me!!

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Many other nutrients as well, such as Calcium They are best taken with a meal. This can improve not only absorption but also tolerability. Particularly sensitive people (no front, I feel exactly the same way) otherwise, depending on the product, they can experience symptoms such as stomach upset or abdominal pain if they take supplements on an empty stomach. This is the case, for example, with... magnesium typical!
By the way: You can find out here whether magnesium is better before or after training: Magnesium before or after exercise?

Very important: Such symptoms can also be a sign that you are not tolerating a product! So please take good care of yourself!

So far so good.However, there is more than one meal! When Exactly Should one take dietary supplements?

In the morning

Some supplements are taken in the morning because they fit so well with the daily rhythm. So now is the perfect time for... Vitamin C or also the B vitamins, omega-3 fatty acids & Co. Take the supplements at your leisure with your breakfast.

Did you know that? Whether a Vitamin D It's still unclear whether taking it in the morning or evening is more beneficial. The important thing is that you definitely eat a meal with it.

Midday

Did you forget to take it at breakfast, or do you not eat breakfast? When Should you take dietary supplements then? In this case, lunchtime is your chance! Feel free to take any supplements now that you wouldn't normally take in the morning. combination you could take with others – more on that later.

By the way: If you're talking about a supplement several capsules If you are supposed to take tablets or other medications throughout the day, it is often advisable to take one dose in the morning and one at lunchtime. This is the best way to support your body and You distribute the nutrient intake slightly more, as would be the case with natural intake through food.

At evening

Which vitamins should you take in the evening? Many people reach for certain products in the evening because they fit well into their evening routine. Depending on the product, this is either with dinner or shortly before going to bed with a glass of water. Many people, for example, take... Magnesium or zinc evenings and also Melatonin It is typically taken shortly before going to sleep.

Just make sure you remember to take it on time. You don't want to fall asleep and find your magnesium capsule still on the nightstand.

Do not take with meals

Let's remember: Many supplements should be taken with a meal. You're thinking, "Oh great, that's easy!"?
Surprise! Time to spice things up: Some dietary supplements are specifically designed to NOT to be taken with meals. These include, for example, Iron and probiotics. It is best to take this supplement in the morning. empty stomach at leasts 30-60 minutesbefore breakfast one, to make a good one To promote absorption and effect.

That's not all there is to the problem of "When to take dietary supplements?": Not only the timing of intake but also the combination of different supplements can be problematic:

Which vitamins should not be taken together?

Some dietary supplements should rather be not together are taken because, for example, they interfere with each other's health inhibit absorption can. The best example: Iron, zinc and calcium. Therefore, be sure to take the three at different times and wait at least 2 hours before taking the next supplement.
So, feel free to take iron before breakfast, calcium with lunch, and zinc before going to bed.

This also applies to food: so, if possible, don't take your zinc supplement with a large glass of milk.

Dietary supplements and medications

Are you taking supplements and medication? Then pay attention! Medications and supplements are often not the best of friends and should therefore often not be taken at the same time. Otherwise, problems can arise. Interactions Come along. It's best to discuss this with your doctor beforehand, just to be on the safe side!

When When should you take your supplements? It's very simple: with a different meal or snack where you are not taking any medication.

Which vitamins should be taken together?

On the other hand, there are also vitamins and minerals that can be taken together without any problems – true to the motto teamwork makes the dream (or supplements) work.

Two examples that are often combined:

• Vitamin D + K2

• Iron + Vitamin C

You may have even seen that some of these combinations are already considered ready-mixed combination preparations be sold?

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Tips to help you remember your supplements

Your problem is not, When Do you know you should be taking supplements, but sometimes forget them? Don't worry – been there, done that. Here are my top tips to help me (almost) always remember my supplements:

1. Build your own routine And make taking your supplements a habit. Oh, and if taking them feels like a fixed ritual, you're more likely to remember them, and it simply makes taking supplements more enjoyable. Lighting a small candle, having a glass of juice, or your favorite snack – all of these things can help.

2. Let me remind you: There are many apps that can remind you to take your supplements. Your phone's alarm clock can also help you remember them! Trackers for daily check-offs are another motivating tool.

3. Out of sight, out of mind: Place the products prominently on the breakfast table/.. , so that you can't possibly miss them.

General information about supplements

Otherwise, the usual rules and recommendations for dietary supplements apply: Even if it sounds like the safety announcement on an airplane that almost no one pays attention to, please read it briefly or at least skim it:

• Storage your supplements cool and dry – neither in the refrigerator nor in the oven.

• Access high-quality supplements back - Products with few additives make it easier to keep track of the nutrients they contain.

• Dietary supplements are always just one aspect. Addition and no replacement for a healthy and balanced diet. Your body will continue to enjoy apples and broccoli. & Co.

• Always read the Recommended intake Read the instructions on the packaging and be sure to follow them. Don't worry, they're usually not long – and definitely shorter than this article!

Conclusion: Which vitamins should you take and when?

You'll know whether you should take your vitamins in the morning or evening, it's quite simple. individually and depends on the specific proThis article provides initial guidance on when it's best to take dietary supplements. Of course, we can't cover every possible product – that's what the dosage instructions on the product packaging are for. And of course, you can always consult a doctor!

PS: Are you wondering if you even need dietary supplements? Ourre article "What are dietary supplements?" and "Which supplements should you take?"help them"r further.

literature & Sources

1. German Olympic Sports Confederation (ed.) (2014). Food supplements. 1st edition.

2. German Food Association e.V. (2023). Dietary supplements – the most important facts. 2nd edition.

Do you have any questions? Then feel free to write me a message. Mail - I look forward to hearing from you! :)

The information shared in this article does not replace individual medical or nutritional advice.