What is the best time to take my supplements?
When it comes to taking supplements, timing can be everything. Some vitamins and minerals are better taken at certain times of the day due to their metabolism or breakdown pathways. Let’s dive into the best times to take various types of supplements to get the most benefit from them.
Morning Boosters
Multivitamins/Prenatals: Start your day with a multivitamin alongside breakfast, or the first meal of your day. This not only helps to absorb the nutrients better but also reduces the chance of an upset stomach. Any time B vitamins and trace minerals are taken as a supplement, you should always pair them with food to avoid nausea.
B Vitamins: These are energy-supporting vitamins. Taking them in the morning can help enhance your energy levels and brain function during the day. Likewise, some patients need to avoid Bs in the evening to promote sleep.
Vitamin D: While it’s fat-soluble, you can take Vitamin D with or without food. It’s best paired with vitamin K2 to best absorb and provide anti-inflammatory benefit. Remember, this is the sunshine vitamin, and your body may associate it with daytime. This is why some people find taking it later in the day affects their sleep, so morning can be better if you’re sensitive.
Anytime supplements
Coenzyme Q10 (CoQ10): This antioxidant is important for blood vessel health, especially if taking a statin medication that is known to deplete CoQ10. Some sensitive individuals find that it can be great for energy, so taking it during the afternoon can help you avoid that midday slump.
Vitamin A: This fat soluble vitamin can be best absorbed with a source of fat, but is still highly bioavailable when delivered in an oil-based capsule. Important to note that certain dosages of this vitamin are too high in pregnancy or breastfeeding.
Vitamin C: Since it’s water-soluble and doesn’t stay in the body for long, taking vitamin C throughout the day in small doses can give your immune system a boost throughout the day.
Probiotics: These can be taken at any time. Some studies say with food, some day on an empty stomach. If it’s a spore based probiotic, it really doesn’t matter on timing. Many take probiotics to support healthy bowel habits, so taking at bedtime may help induce the desired morning bowel movement.
Evening Wind-Down
Multiminerals: Trace minerals should always be taken with food to avoid nausea, and best promote absorption. For this reason, it is a great one to take with your dinner meal.
Magnesium: This mineral can help you relax and is important for muscle recovery. Taking magnesium in the evening may support better sleep, especially magnesium glycinate, with a higher affinity for neurotransmitter support.
Omega-3 Fatty Acids: These are great for supporting brain health. Since they don’t provide immediate energy, taking them in the evening won’t interfere with sleep. Bonus, many people who have issues with the “fishy burp” don’t have this issue when taken before bed.
IV Vitamin Drips
The best time of day to get an IV vitamin drip largely depends on individual schedules, health goals, and ingredients. However, many experts suggest that mid-morning to early afternoon is optimal for several reasons. During this time, the body’s metabolism is typically at its peak, allowing for more efficient absorption and utilization of the vitamins and nutrients delivered through the IV drip.
Additionally, receiving an IV drip in the morning can provide a sustained energy boost throughout the day, enhancing productivity and mental clarity. This timing also allows for any potential side effects, such as mild fatigue or dizziness, to subside well before bedtime, ensuring a restful night’s sleep.
For those who exercise regularly, getting an IV drip post-workout can aid in quicker recovery by replenishing lost electrolytes and reducing muscle soreness. Moreover, scheduling an IV drip during these hours can be more convenient for fitting into a busy workday or personal routine without causing significant disruptions.
Ultimately, while mid-morning to early afternoon is generally recommended, the best time can vary based on individual needs and should be discussed with a healthcare provider to tailor the treatment for maximum benefit.
Remember, these are general guidelines and it’s always best to talk to a functional healthcare provider about what’s right for you, especially if you have specific health conditions or take medications. Also, keep in mind that consistency and quality is key when it comes to supplements. Taking them at the same time each day helps your body maintain a steady level of nutrients. Happy supplementing!
Looking for natural options for whole-body wellness? Our licensed functional medicine doctor provides preservative-free IV therapy and vitamin injections as well as other wellness treatments.
