When and How to Take Your Supplements?
Nowadays, supplements use is increasing with each passing day because most people are deficient in some essential nutrients; hence they fail to fill their nutritional gaps with their dietary habits and seek help from supplements. When you choose a supplement, several questions will arise in your mind either you are eager to know about proper timing, or you want to know the preferable way to take it. It is essential to take your supplement at the right time with the right food so that you can get maximum benefits from the chosen supplements.
Read the directions given by the supplement's manufacturer; if there is no direction and warning about usage, then here are some useful guidelines that will help you to understand the working nature of your supplements.
The main objective of taking a multivitamin is to fulfil all the nutritional gaps formed due to inadequate diet. It is effective to take them with a meal; if you take your multivitamins with your breakfast, you are providing the required nutrients to the body.
Calcium is a key mineral and plays a tremendous role in proper body functioning. You can take it at any time of the day, but it is better to read the label to know the type of calcium in your supplement. Calcium Citrate can be taken with or without food. In contrast, Calcium Carbonate should be taken along the food, which produces stomach acid that will help in the absorption of Calcium Carbonate. It is useful to take your calcium a few hours before your multivitamin or nutrient-rich meal; it can affect iron and zinc absorption. Take calcium supplements of small doses as its absorption is best when taken in smaller quantities, also take calcium supplements with magnesium oxide to minimize its constipating effects.
Iron supplements work for only those people who have low iron levels or anaemic. Do not take iron supplements without consulting your health professional due to the high chances of Iron toxicity. Avoid taking iron supplements with dairy products, carbonated or caffeinated beverages, spinach, and whole-grain foods. Take iron supplements, preferably on an empty stomach for best absorption, and avoid taking antacids or calcium supplements with it.
Vitamin D can be taken at any time of the day; if using it for healthy bones and joints, use it along with Calcium and Magnesium for best results.
B-Complex is a family of 8 vitamins, they all usually help to boost energy metabolism by breaking down carbohydrates, fats, and proteins, so it is a great idea to take them with the main meal.
Vitamin C is a water-soluble vitamin that can be taken at any time of the day, but it is better to take them with food. Try to eat them in small and frequent doses.
You can take it at any time, but if you are facing trouble in sleeping and suffering from muscle cramps, use it 2 hours before bedtime because it improves sleep quality. Also, use magnesium supplements with low-fat diets because high-fat foods interfere with the absorption of magnesium.
Melatonin should be taken when you are ready to fall asleep. It is recommended to avoid caffeinated beverages with melatonin. Remember, if you're going to bed late and you have to get up early, do not take melatonin because your body requires a full night sleep for better functioning throughout the day.
Nutrifactor, a leading Nutraceutical Company, offers a wide variety of halal food supplements, vitamins and minerals. All products are DRAP (Drug Regulatory Authority of Pakistan) approved and manufactured under Current Good Manufacturing Practices (CGMP) to achieve Nutrifactor’s mission to enhance the community's wellbeing.