Supplements Explained - Part 3
How to Get the Most Out of Your Supplements
Part 3: How to Get the Most Out of Your Supplements
Supplements are only as good as how well your body absorbs and uses them. You can take the best-quality supplements in the world, but if you’re not taking them correctly, you’re just creating very expensive pee (sorry, but it’s true).
But, this isn’t very hard :). A few simple tweaks to your supplement routine can make a big difference in how effective they are. Let’s dive in and make sure you’re getting the most out of what you’re taking.
Timing is Everything
When you take your supplements can help with their effectiveness. Some nutrients are best taken in the morning to give you energy, while others are better saved for the evening to help you wind down.
BUT!! This is the ideal – it’s better to take your supplement at the “wrong” time than not at all. Only read this section if you’re a creature of habit and this doesn’t feel overwhelming. If you’re lucky to remember to take anything…just skip this section.
Here’s the lowdown:
Energy Boosters: Supplements designed to give you energy—like B vitamins, Vitamin D, or energy boosting herbs (like ginseng) are best taken in the morning or early afternoon. These can give you the boost you need to tackle your day, but taking them too late could disrupt your sleep.
Medicinal Mushrooms: Mushrooms like Cordyceps and Lion’s Mane support focus, stamina, and energy, making them ideal for the first half of your day.
Fish Oil (Omega-3s): If you’re taking fish oil for brain support, heart health, or inflammation, morning is a great time to take it, especially if you pair it with breakfast. Healthy fats from food help your body absorb it better.
Coenzyme Q10 (CoQ10): This antioxidant plays a big role in energy production at the cellular level, so it’s best taken in the morning to help your body power through the day.
Vitamin C: This immune-boosting vitamin can be taken in the morning with breakfast. Except if you’re pairing Vitamin C with iron supplements – iron is best taken away from coffee and tea, so you can take them both with dinner.
What to Take in the Evening
Minerals: Magnesium is a powerhouse for relaxing muscles, calming your nervous system, and supporting deep sleep, making it ideal to take in the evening. All minerals are really calming and can help you sleep :)/
Relaxing Adaptogens: Reishi mushrooms or calming herbs like valerian root or holy basil are perfect for unwinding at the end of the day. These support your body’s stress response and encourage restorative sleep.
Collagen: Collagen supplements for skin, joints, or gut health can be taken any time, but many people like taking them in the evening as part of their wind-down routine, especially when mixed into a soothing tea or warm drink.
Zinc: This mineral supports your immune system and wound healing, but it’s best taken with dinner or before bed to avoid any stomach upset (a common issue with zinc).
Probiotics: Many probiotics are best taken with dinner so they can spend a long time in your gut while you sleep.
Melatonin or Sleep Support Blends: Supplements designed for sleep, like melatonin, GABA, or L-theanine, should be taken 30–60 minutes before bed to help you drift off naturally.
What to Space Out
Some supplements don’t play well together or require specific timing to maximize their benefits. Here’s what to watch for:
Iron and Calcium: These two minerals compete for absorption, so it’s best to separate them.
High-Dose Vitamin C: If you’re taking more than 500 mg, splitting the dose throughout the day can maximize absorption and avoid stomach upset.
Thyroid Medications and Supplements: If you take thyroid medication (like Synthroid), avoid taking calcium, iron, or multivitamins within 4 hours, as they can interfere with absorption.
Magnesium and High-Dose Zinc: Taking large doses of zinc and magnesium together can reduce magnesium absorption. Take zinc with dinner and magnesium before bed to avoid this issue.
Multivitamins: If your multivitamin contains fat-soluble vitamins (A, D, E, and K), take it with a meal that includes fat. However, if your multi also contains calcium or iron, watch for interactions with other supplements you may be taking.
Additional Notes on Timing:
Fiber Supplements (like psyllium husk): These are best taken 1–2 hours away from other supplements or medications, as fiber can bind to nutrients and reduce their absorption.
Turmeric/Curcumin: This powerful anti-inflammatory works best when taken with fat, so pair it with a meal. If you’re using it to support recovery or reduce pain, morning or midday is fine, but evening may be best for those who experience nighttime joint stiffness.
Electrolytes: If you take electrolyte supplements (for hydration or after a workout), they can be taken any time but are especially helpful post-exercise or in the morning to replenish after sleep
Food or No Food?
A common question is whether to take supplements with meals or on an empty stomach. The answer depends on the supplement:
Take With Food:
Fat-Soluble Vitamins: Vitamins A, D, E, and K need fat to be absorbed, so always take these with a meal that contains some healthy fat (like avocado, nuts, or olive oil).
Minerals: Minerals like magnesium and zinc are better absorbed with food. Plus, they’re less likely to upset your stomach this way. If you take magnesium in the evening, you still have dinner in your stomach, so that counts as “with a meal”.
Fish Oil or Omega-3s: These should also be taken with meals to aid absorption and avoid that fishy aftertaste.
Take Without Food:
Probiotics: Whether you take probiotics with or without food depends on the strain. Always follow the instructions on the label, but a general rule of thumb is that spore-based probiotics (like Bacillus strains) can be taken without food, while most others do better with food.
Doesn’t Matter:
Adaptogens: Herbal supplements like Ashwagandha or Reishi are usually fine on their own or with food—whatever works for your schedule.
Missed a Dose? Don’t Panic
We’ve all been there: You realize at 10 p.m. that you forgot your morning supplements. Here’s how to handle it:
For Daily Vitamins and Minerals: If you miss a dose, it’s usually fine to take it later that day. Just make sure it’s not something stimulating (like B vitamins) that could keep you up at night.
For Probiotics: Consistency is key with probiotics, but skipping a day isn’t the end of the world. Just get back on track the next day.
For Vitamin D – Vitamin D3 absorbs best when you take large doses 1x week. What I do is if I’ve missed a few doses, I just take what I’m missing at once :).
Combine for Synergy
Some supplements work even better together. Think of them as a dynamic duo—or even a full team—that makes the most of each other’s strengths.
Vitamin D + K2: These two are best friends when it comes to bone and heart health. Vitamin D helps your body absorb calcium, and K2 directs that calcium to your bones.
Magnesium + B6: This combo is a game-changer for stress relief and sleep. Magnesium relaxes your muscles, and B6 helps your body make serotonin, your feel-good hormone.
Iron + Vitamin C: Vitamin C boosts iron absorption, making this pairing especially helpful if you’re struggling with low iron.
Building a Sustainable Routine
Here’s how to make supplements a seamless part of your life:
Set Reminders: Use your phone or a supplement organizer to stay on track.
Simplify Your Routine: Start with the essentials—no need to take 15 pills a day unless absolutely necessary.
Track Your Results: Notice how you feel after a few weeks. Are you sleeping better? Feeling more energetic? Adjust as needed.
Not all supplements are created equal, and knowing how to choose the good ones is the final piece of the puzzle. In the next section, I’ll show you exactly how to spot high-quality supplements that actually deliver results (and avoid the ones that are just wasting your money).
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