10 Key Points from the Simple Guide For the Timing of Nutritional Supplements
DAYTIME consists of the time you first wake up in the morning up until you start to eat your last meal of the evening.
NIGHTTIME consists of the time from your start your last meal of the evening until you go to sleep at the end of the night.
1. B vitamins and inferior brands of vitamin C may cause an upset stomach and nausea when taken on an empty stomach. And fat-soluble vitamins (A,D,E, K) won’t be effective unless you take them with a small amount of fat, such as an egg, a handful of nuts or half an avocado.
2. It’s best to take Vitamin K2 with your evening meal, along with any vitamin D and/or Calcium and Magnesium. All superior forms of vitamin D have K2 in MK-7 form in it to activate your body’s K2-dependent proteins to shuttle Calcium to the proper areas. Research suggests 200-280 micrograms of vitamin K2 per day will meet the needs of most people, but if you’re taking extremely high-doses of vitamin D, you’ll need more.(1)
3. Zinc should NOT be taken with a Calcium and/or an Iron supplement to ensure maximum absorption of Zinc.
4. Avoid taking Calcium or vitamin E with Iron. These nutrients interfere with Iron absorption. Iron is also best taken on an empty stomach, either in the midmorning or midafternoon.
5. Magnesium, which most people are deficient in and helps the body relax, is one of the most important minerals. Magnesium Threonate is the best form and should be taken in the evening without food. If you’re also taking Calcium, take them together. (If you exercise regularly, consider consuming in a ratio of 1:2 Calcium to Magnesium with your pre-workout meal if it does not affect your performance. During exercise, energy is produced by the conversion of fatty acids and amino acids with calcium-dependent enzymes). While the ideal ratio of Magnesium to Calcium is 1:1, most people get far more Calcium than Magnesium from their diet so your need for Magnesium may be 2-3x greater than Calcium.
6. Oral B12, which is typically always poorly absorbed, is best taken on an empty stomach to optimize absorption. Consuming B12 sublingually does not present these same issues. Be advised that B12 may negatively interact with a number of medications. (2)
7. Fiber may potentially interfere with your body’s absorption of fat. Fiber supplements, including “green” supplements like powdered spirulina, chlorella and kelp are best consumed separately from any Krill or Fish oil you may be taking. Omega-3 supplements like Fish or Krill Oil can possibly cause indigestion if consumed before working out. It’s best to take them with food. (If you’re working out, remember that fiber supplements will slow the movement of food through your stomach and intestines. It’s best taken at least 3-4 hours before exercise or competition). Consequently, it should be consumed toward the end of the day. Whole husk psyllium, an excellent fiber supplement, is ideally taken 2 hours after a meal with a full glass of water.
8. Enzymes like Bromelain, Papain, Trypsin and Chymotrypsin are found in many recovery capsules and pills. Depending on your goals, you’ll need to specify the timing. When taken with a meal, they will improve your digestion. For muscle enhancement and/or anti-inflammatory effects, you’ll want to take them on an empty stomach post-workout, either in the morning or afternoon.
9. Probiotics help improve your gut health by supplying good bacteria. They’re best taken on an empty stomach 2-3 hours after your final meal of the day. Keep in mind that to get the benefits from probiotics you need to reduce your consumption of processed foods and sugar or you’re just wasting your money.
10. As a general rule of thumb, antioxidant supplements such as Resveratrol, Astaxanthin, vitamin E and Ubiquinol (the reduced version of Coenzyme Q10) are fat soluble and best consumed with a fatty meal. Ubiquinol is best taken in divided doses with a fatty meal while, vitamin E and Astaxanthin can be taken 1x a day with a fatty meal to increase absorption. Resveratrol-containing supplements can be taken on an empty stomach. If you’re an athlete or work out regularly, several studies have shown that taking antioxidant supplements prior to exercise has the ability to decrease insulin sensitivity and reduce your body’s ability to defend against oxidative damage aka free radicals.
DO YOU REALLY NEED ALL THE SUPPLEMENTS YOU’RE TAKING?
The better and more wholesome your diet, the fewer supplements you will need. Dietary supplements are beneficial if you have a specific deficiency or health problem. Just keep in mind that the more supplements you take, the more complicated it gets. Are you taking each one at the most appropriate time and in the correct combination — and in the proper ratio — with other nutrients? Are they organic, non-GMO, all-natural, have fillers or preservatives?
If you’re taking handfuls of supplements but still eat mostly processed foods, make this the year you start making changes. Let us find the right all-natural nutrition plan for you and guide you through it step-by-step. There is something for everybody.
YOU CAN FIND ALL THESE SUPPLEMENTS AND MORE AT WWW.3NATURALBIONUTRITION.COM/RESOURCES