Are you uncertain about the optimal timing for your supplements? With healthcare professionals recommending daily vitamin D intake until April and highlighting the cognitive benefits of creatine, managing your supplement routine has never been more essential.
Dr. Amir Khan, a GP and the resident physician for woman&home, regularly shares his insights on social media, most recently elaborating on the right order to take vitamins, minerals, and other supplements, along with which foods to avoid pairing them with.
If you are taking an omega-3 fatty acid supplement or a multivitamin, be sure to ingest these with food as well. This includes vitamins A, D, E, and K.
Dr. Khan also suggests taking magnesium in the evening due to its calming effects that can aid sleep. “It’s advisable to consume magnesium an hour or two before bedtime to help promote relaxation,” he shares.
Lastly, one of the doctor’s “go-to” supplements is creatine. Initially designed to assist athletes in muscle gain, it is now recognized for its benefits in supporting women over 50 in maintaining muscle mass and cognitive health. The body naturally produces creatine, but supplementation can enhance these levels.
“This is a straightforward one,” the doctor remarks. “You can take creatine at any time, no specific requirements.”
When to Take Supplements
- Morning, before breakfast: Iron + vitamin C, never with tea or coffee
- After breakfast: Vitamin D, omega-3 fatty acids, and other fat-soluble supplements
- In the evening: Magnesium
- Any time: Creatine
Why Shouldn’t You Drink Coffee or Tea with Iron?
Research indicates that consuming tea or coffee alongside iron supplements may diminish their effectiveness. The polyphenols and tannins in these beverages can bind to iron in the stomach, making it significantly less absorbable—sometimes up to 90% less effective.
If you have any questions or concerns regarding the timing of your supplements or which foods or beverages to avoid, please consult your doctor.
In conclusion, understanding the best times to take your supplements can enhance their effectiveness and support your overall health. By following Dr. Khan’s guidelines, you can ensure that your body reaps the maximum benefits from the nutrients you provide.
