One of the most common questions from patients when they are given a treatment plan is “Is there a best time of day or anything I should avoid when taking supplement X, Y or Z?”
And it’s a fair question – people are coming to us to improve their health and if they’re going to spend money buying a supplement, they want to make sure they are getting the most benefit!
The reality is that the answer is often complicated based on the individual circumstances (i.e. other supplements and medications that are taken daily) but there are general rules of thumb that you can rely on when in doubt. So, here they are:
For the best absorption of your natural health products (NHPs):
● Avoid taking them with coffee, tea or alcohol
● Do not take them at the same time as your pharmaceutical medications (unless you confirm with a pharmacist or your Naturopathic Doctor)
The following generally should be taken with food to improve absorption:
● Fat-soluble compounds (anything in a soft gel): ○ Vitamins A, D, E, K
○ Omega 3 fatty acids
○ Lutein & Zeaxanthin
○ Coenzyme Q10
○ Curcumin and Boswellia
● Vitamins and Minerals
The following generally should be taken away from food to improve absorption:
● Herbal extracts (except for curcumin and boswellia, which both require fats for optimal absorption so they should be taken with food)
The following generally should be taken at night:
● Probiotics: these good bacteria have benefits for our immune function and nighttime is when our immune system is at its highest activity and repair
● Magnesium: if you have any issues with falling asleep, tense muscles or anxiety leading to insomnia, magnesium can provide a calming effect to offset these issues
The following generally should be taken in the morning:
● B-vitamins and any adrenal support: these are generally designed to boost energy but may be stimulating and can have negative effects on sleep if taken too late in the day
Consider side effects if you take too much of a certain nutrient:
● Magnesium, Vitamin C, Omega 3s, Inositol: high doses can cause diarrhea
● Iron: may upset the stomach or cause constipation
● Zinc, B-vitamins: may cause nausea when taken on an empty stomach
● DIM, I-3-C: these compounds can naturally lead to pink colour changes in your urine as they are metabolized in your body
Consider nutrient depletions if you are taking any of the following medications long-term:
● Cholesterol medications: can deplete coenzyme Q10, vitamin D and vitamin K2
● Thyroid medications: can deplete calcium
● Blood Pressure medications: can deplete magnesium
● Heartburn medications: can deplete magnesium and vitamin B12
● Diabetes medications: can deplete B-vitamins
● Oral contraceptives: can deplete magnesium and B-vitamins
If you have to take an antibiotic:
● Take a probiotic for 2-4 weeks: take on the same days, but not the same time of day, as the antibiotic
● Temporarily stop supplementing with iron for the course of the antibiotic as iron may decrease the antibiotic effectiveness
Divide dosages when you can, but recognize whether this will negatively affect your compliance and lead to missed pills.
● In other words, if you are taking 3 capsules per day of B-vitamins, it is best to take 1 capsule at three separate times as opposed to 3 capsules at once. However, if this means that you will likely miss 1-2 capsules because you forget, it may be better to take 2 capsules with breakfast (or your ‘most reliable’ meal of the day) and then 1 capsule with lunch.
As mentioned at the top of the article, this is all ‘general advice’. The best advice? Speak with your Sprout Wellness practitioner who knows your medical situation before starting any new supplements, changing dosages or when your medical circumstances change.
Dr. Colin, ND
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