Getting the most out of your Supplements

Yes, we can buy the vitamins.  We can put them out every morning and take them with our breakfast.  But are we truly getting the full benefits (and value for money) out of them?  With pressure on everyone’s wallet at the moment, our staff Naturopath Claire looks at how to get the most out of your supplements.

There are a number of factors that contribute to getting the full benefits from the capsules, tablets, liquids, powders and drops from the health shop.  These include time of day, digestive function, taking with or without food, and also the positive or negative combinations with other supplements.   The below general guidelines don’t take into account any medications or health conditions which may alter an individual’s requirements.

Time of Day

It would make sense that we generally would take stimulating nutrients in the morning, while more calming supplements are taken in the evening.  Therefore, any B vitamins, including B-complex, along with CoQ10, PQQ, iodine, functional mushrooms and stimulating herbs such as rhodiola or ginseng, should be taken in the morning.  Vitamins A, C, D, E & K or fish oil should also generally be taken before the afternoon where possible.

The adaptogenic herb Ashwagandha (Withania) is an interesting one, as individuals vary in their reaction to it – some find it stimulating, while others find it calming.  Therefore, you may need to experiment with what time of day works for you when taking Ashwagandha.

In the evening, magnesium, inositol, phytomelatonins and relaxing herbs and mushrooms such as reishi are best taken for maximum benefits to relaxation and sleep. Fast-acting relaxants such as L-Theanine and Glycine need only be 30-60 minutes before bed, but tart cherry should be around 1-2 hours before.  Magnesium Glycinate or Threonate should be around 2 hours before bed in a consistent routine to get full benefits over 2-4 weeks of taking. 

All other minerals and vitamins not mentioned should be fine taken at any time of the day, however, there are always differences specific to individuals.

With or Without Food?

Many supplements are recommended to be taken with food, as it reduces the risk of any digestive upsets.  For herbs, it will also make their effects gentler if taken with food – so this is a good idea for those sensitive individuals.  Probiotics have also shown to have better survival rates and effectiveness when taken with or directly following a meal.

Bitter herbs that aid digestion, such as gentian, artichoke or dandelion should be taken before a meal.  While soothing, mucilaginous herbs such as slippery elm, marshmallow, psyllium or flaxseed should be taken on an empty stomach to allow them to soothe the digestive tract and not interfere with absorption of other nutrients.  

Other supplements that should not be taken with food include iron, NAC, Lysine and Glutamine.  There may however be differences between individual product formulations, so it is best to follow any directions on the supplement packaging.

Iron has many interactions, so should be taken away from calcium, zinc, tea, coffee, milk, wheat, oats, corn, legumes, seeds and nuts.  Vitamin C can assist absorption, so some orange juice or blackcurrant alongside can help to get the most out of your iron supplements.

The fat-soluble vitamins, such as vitamins A, D, E & K, along with CoQ10, Turmeric (Curcumin) and Omega-3 supplements are best taken alongside a meal containing healthy fats to get the best absorption.  If you feel that you are deficient in these vitamins due to poor fat digestion, a digestive enzyme containing lipase alongside any fat-soluble supplements may be beneficial.  

Positive Interactions

As already mentioned with vitamin C and iron, or digestive enzymes with fat-soluble vitamins, there can be beneficial combinations of supplements that increase their efficacy or absorption.  You may find that combination products in store already put these together – such as vitamin D with K2 for bone health.  

Another positive interaction is probiotics with B vitamins.  When we improve the gut microbiota it not only increases our own in-house production of B vitamins, it also enhances our absorption and utilisation of the B vitamins in our diet or supplements.  

Vitamin D also has positive interactions with magnesium.  They should be considered for supplementing alongside each other, as magnesium improves activation and function of vitamin D within the body, while sufficient vitamin D can also enhance absorption of magnesium.  Vitamin D can also assist with calcium absorption when calcium intake is inadequate.  

Time to Review

If you currently have a number of supplements that you routinely take, I encourage you to take the time to review what, when and how you are taking, to ensure you are getting the best ‘bang for your buck’ for your health outcomes.  

Article supplied by Claire George, one of our staff Naturopaths. Claire is available for neuro integration treatment and naturopathic support appointments at our shop clinic on Mondays and Tuesdays.  See www.headfirsthealth.co.nz for more information.