Timing: Most supplements are best taken immediately after food, to take advantage of secreted stomach acids (just a few bites will do). If you have not eaten for more than 20 minutes, wait until you have a snack/juice before taking them.
Timing: One-a-day vitamin and mineral supplements are usually best taken after your evening meal as repair processes are greatest at night but some are better at other times of the day.
- Morning: B vitamins, Co-enzyme Q10 (ideally with a meal and avoid taking before you go to bed), Iron (avoid taking with coffee or tea as can affect absorption)
- Midday: Iodine, Vitamin D (best with a meal; no later than early afternoon)
- Afternoon: Zinc (take with food as it can cause nausea on an empty stomach),
- Evening/Night: Calcium (best used by the body at night), Magnesium (a relaxant, so take before you go to bed)
- Anytime: Fish oils (with a meal to aid absorption), Vitamin K, Vitamin C (best taken in split doses)
+ Liquid: Wash supplements down with water or fruit juice. If the tablet is large, place on tongue lengthways to help swallowing. Using a sports bottle where you suck the liquid may also help.
+ Food: Take fat soluble supplements (e.g. co-enzyme Q10, evening primrose oil, fish oils and vitamins A, D, E and K) with food containing some fat (e.g. milk).
Size: Some tablets need to be quite large to supply adequate amounts of the nutrients. Many supplement companies now offer different systems such as liquids, soluble/chewable tablets and tasty bars, milkshakes or soups as alternatives
Storage: Supplements should normally be stored in a cool, dry place out of sight and reach of children. (Hot, humid places, such as the bathroom or kitchen, can cause the nutrients to start breaking down, though this is becoming less of a problem with the move to foil-sealed blister packs.)
DON'T
Timing: Don't take supplements with hot drinks (especially tea and coffee) as these can interfere with absorption and increase the loss of other minerals from the body. In the case of probiotics, heat can destroy the live micro-organisms.
Timing: Don't take fish oils in the morning before you have eaten as the essential fats will be used by the body for energy rather than utilised for key functions.
+ Food: Don't take supplements with grapefruit juice. Although the effects of grapefruit juice has not been invetigated with nutritional supplements, in the case of prescribed drugs, the juice greatly increased blood levels of the medication.
Missed dose: Don't double up if you miss a dose, but just take it at the next convenient time.
Recommended dose: Don't exceed he recommended dose on the packaging, unless suggested by and under the supervision of your doctor.
Check with doctor: Don't take any supplements if you are taking any prescribed medication, until you have checked with your doctor.
Healthspan magazine, Spring 2014
