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In the previous post, we talked about the need of supplements and the safety measures to adopt with supplements. We will cover timing the supplements in this post.
To everything there is a season, and a time, to every purpose. Likewise, the nutrients should also be consumed at the right time, for optimum results.
Most supplements should be had with food to reduce the chances of upsetting the stomach. However, few supplements are can be had on empty stomach.
Certain nutrients interfere with the absorption of other nutrients and have to be spaced out. For example having calcium and magnesium target the same sites for absorptions and hence can compete with each other when taken together However, Vit D and Magnesium are needed for boosting the production and absorption of calcium in our body. So calcium should be taken with Vit D and Magnesium but at different times. Likewise, Iron is best absorbed with ascorbic acid. Hence should be taken with Vit C
Let us see, what are the ideal timings for having nutrients. Most nutrients should be taken alongwith food whereas a few should be taken with some interval before food. So here it goes :
Nutrients which should be included along with breakfast are the following :
Multivitamins or folic acid
B vitamins
Healthy fats which include omega 3 fatty acids
Probiotics
Nutrients to be had alongwith lunch :
Calcium
Vitamin D
Nutrients to be had with dinner :
Iron
Vitamin C
Before bed :
Fibre (with a large glass of water).
It is recommended to consult a physician or certified nutritionist before having the above mentioned supplements.
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