Vitamins and supplements are not solely utilized by health nuts. On the contrary, the use of dietary supplements is quite common and has fueled a booming industry for decades. In fact, one recent survey asserts that as many as 74 percent of American adults take dietary supplements, while 55 percent of US adults can be classified as “regular users”.
Many people probably take all their supplements in the morning with breakfast. After all, keeping the same daily routine makes it easier to remember to take advantage of these products daily. The truth is that while vitamins and supplements can be taken at any time of day, there are certain ways to take various supplements that can optimize how they support whole body health.
Fat-soluble Vitamins vs. Water-Soluble Vitamins
The difference between fat-soluble and water-soluble vitamins boils down to how they are absorbed in the body. Fat-soluble vitamins, which include vitamins like vitamin E and the bone-building combination of vitamins A, D, and K, are stored in fat. Therefore, it is recommended to take fat-soluble vitamins with food that contains some amount of dietary fat. Being stored in fat also enhances the durability of fat-soluble vitamins.
Water-soluble vitamins, on the other hand, do not require fat to be absorbed into the body. Instead, they dissolve directly into water. Unfortunately, this trait means that water-soluble vitamins do not remain in the body for as long as fat-soluble vitamins. The fact that water-soluble vitamins exit the body through urine further reduces their survivability in the human body. While water-soluble vitamins, which consist of vitamin C and all B vitamins, can technically be taken with water alone, it is still recommended that they be taken with food in order to reduce the risk of uncomfortable digestive issues. If not taken with food, both fat-soluble and water-soluble vitamins can irritate the lining of the stomach and lead to such gastrointestinal (GI) conditions as nausea, diarrhea, gastritis, irritable bowel syndrome (IBS), ulcers, gastroesophageal reflux disease, and upset stomach.
How to Maximize the Benefits of Each Supplement
All supplements, including multivitamins, should be taken with some amount of food. While it is true that dietary supplements can be taken at any time of day, some nutrients can be taken at a certain time of day to maximize their potential benefits to whole body health.
B Complex Vitamins
The Vitamin B Complex consists of eight water-soluble vitamins: B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate) and B12 (cobalamin). Each B vitamin supports comprehensive wellness with a variety of supportive traits. When taken together, the B Complex can support a wide range of functions and processes that contribute to whole-body health, including optimal cardiovascular function, red blood cell production, mood regulation, cognitive function, and DNA production.
Vitamins B1 and B12 are also known to support healthy energy production, which is why it is best to avoid taking supplements that contain the B Complex at nighttime. While a boost of energy can be very helpful when taken with breakfast or lunch, enhanced energy production before bed can make it difficult to fall asleep.
Fish Oil
Fish oil supplements have long been popular due to their high concentrations of beneficial omega-3 fatty acids. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are the two types of omega-3 fatty acids found in oily, fatty fish like mackerel, tuna, salmon, sardines, cod and herring. Omega-3 fatty acids have been recognized for their ability to promote multiple aspects of whole body health, including optimal cardiovascular function, inflammatory response, skin health, cognitive function and eye health.
Fortunately, there is no recommended time of day to take fish oil supplements; they can be taken at any time of day for maximum efficacy. However, it is recommended to take fish oil products with food that contains a healthy amount of dietary fat. Not only does dietary fat reduce the risk of fish oil supplements leading to GI-related issues, but it can also enhance the bioavailability (absorbability) of omega-3 fatty acids.
Antioxidants
Antioxidants are molecules that address oxidative stress, which is a condition that is caused by the proliferation of free radical oxidant molecules. Free radical oxidants are unstable molecules that are missing an electron. These molecules, which can be the result of both environmental toxins and natural processes in the body like metabolism, constantly attempt to interact with stable molecules. While some number of free radicals are necessary for immune support in the body, too many free radical oxidants can overpower antioxidant molecules and lead to a wide range of symptoms and conditions that can negatively impact whole body health. Oxidative stress has been connected to age-related symptoms like wrinkles, fine lines, and sun spots as well as more serious conditions like cardiovascular disease, kidney disease, Rheumatoid arthritis (RA), respiratory diseases, cancer, and neurological diseases.
Antioxidant molecules can neutralize free radicals by donating one of their electrons to the unstable molecules. Some of the strongest antioxidant nutrients include vitamin C, beta carotene, vitamin E, and glutathione. While antioxidants can be taken at any time of day, you should make an effort to take them at night before bedtime. While you sleep, your body’s glymphatic system works to protect the central nervous system by flushing neurotoxic waste products. Antioxidants can support a healthy lymphatic system by neutralizing free radicals in the central nervous system.
Probiotics
Probiotics contain “healthy” bacteria that can counteract harmful bacteria in the gut microbiome and promote a healthy environment in the GI tract. Lactobacillus and Bifidobacterium are the two most prominent types of healthy bacteria used in probiotic supplements, but there are a variety of other strains that can be used to target specific conditions and symptoms in the GI tract.
While you can take probiotics at any time of day for full effect, many people like to take probiotics in the morning so that they can support a healthy gut microbiome throughout the entirety of the day. Probiotics can also be taken either with or without food, although some experts believe that taking probiotics with a small amount of dietary fat can enhance the durability of healthy bacteria as they travel through the GI tract.
Iodine
Iodine is a mineral that is critical to your body for the production of thyroid hormones. Your body needs thyroid hormones for the regulation of several processes and functions, including healthy cardiovascular function, breathing, digestive function, body temperature, metabolic function, brain development, and cognitive function.
Since iodine is found in iodized table salt and is prevalent in the Western diet, iodine deficiency is pretty rare in the US. However, iodine supplements can be necessary for people who need to limit their daily intake of salt. Iodine can also help the body rid itself of certain toxins, including bromide. While helping the body flush bromide and other toxins can have a positive effect on whole body health, a bromide flush can sometimes lead to feelings of discomfort. If you find yourself experiencing these feelings while taking an iodine supplement, you can avoid them by taking your iodine supplement before bedtime.
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