Your Supplements Early Birds or Night Owls?
by Sárka-Jonae Miller
See more articles by Sarka_Jonae Miller
(The Best Years in Life)
More than fifty percent of adults in the
United States take dietary supplements, but many people don't consider when is
the best time to take them. Among the most popular supplements – including
multivitamins, B-complex vitamins, calcium, and vitamins C, D, and E – are ones
that offer more benefits when taken in the morning while others are best taken
at night. Some vitamins and minerals should also be taken with meals.
Early Bird Vitamins
bounce out of bed full of energy ready to start their day. B vitamins in the
morning not only replenish your body's stores of the important substances but
also give you an energy boost. The extra energy is not only a good reason to
take them in the AM, it's a good argument for why you shouldn't take them night
when you need to sleep.
vitamins can irritate some people's stomachs if taken without food. Solve the
problem by waiting until breakfast. If you eat something with a little fat, it
could help your body absorb the vitamins better. Fat-soluble vitamins are
particularly best absorbed when taken at the same time you consume some dietary
fat. This type includes vitamin A, vitamin D, vitamin E, and vitamin K. A lot of
multivitamins and mineral complexes include substances that should be taken with
meals, so taking your multi with breakfast could also be a good idea.
vitamin or mineral is best taken with breakfast or at night. As a mid-morning
snack, or with an early lunch, you can take green tea extract to boost fat
burning. This is especially beneficial for exercisers as the polyphenols in
green tree extract assist with muscle and joint recovery. Although there's no
reason not to also have a cup of green tea, studies show that the body doesn't
absorb enough polyphenols from drinks, at least not like it does from
Magnesium is an excellent mineral
to take at night near bedtime because it could help you sleep better. Research
suggests that the body best absorbs vitamin D after, not during, the largest
meal of the day, which for most people is dinner. Some research favors taking
vitamin A at night as well.
However, if you tend to eat the
most at lunch, you should make vitamin D a midday supplements. Vitamin D should
always be taken with food even if you can't pair it with your biggest meal as
having food in your stomach can boost absorption by more than 50 percent.
Working out causes people to lose
micronurtients, so it makes sense for exercisers to take a second dose of
important substances like calcium, and vitamins C and D at dinnertime; however,
some experts recommend breaking up supplements dosages in two for everyone. The
Federal Drug Administration is in favor of divided doses, suggesting half at
breakfast and the rest with supper. People who take a lot of supplements get the
most benefit of splitting their doses.
these recommendations could benefit you, they are not meant to overrule the time
recommendations given by supplement manufacturers or your health care provider.
You should also consider that every person's body is different, and you should
ask your doctor about taking certain supplements at different times if you're
experiencing nausea, heartburn, or other discomfort. Also, don't forget that
even though dietary supplements are natural, they could still interact with
prescription medications. Your pharmacist could help you set up a schedule to
safely work around any prescription drugs.
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About the Author
Sárka-Jonae Miller is a health and fitness expert. She began working in the
fitness industry in 2000 while pursuing a BS in journalism at Syracuse
University. She became certified as a personal fitness trainer and group
exercise instructor in 2003. She has also received training in massage therapy.
Sárka also writes fiction. She is the author of the chick lit novel,
Boyfriends. Get more health and wellness tips on Sárka's
Natural Healing Tips
blog or join her on
Sarka-Jonae Miller's "Between Boyfriends eBook"
When "the one" breaks her heart, Jan vows
to change. Read the book
Hollywood & Vine magazine says "presents a unique
twist on the chick-lit genre."
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