A question we often get is when during the day you should take a specific supplement and whether you should take them with meals or not. Here is a small guide with supplements that many choose and when it's best to take them**. **If you're missing a supplement from the list, don't hesitate to contact us.
Morning or forenoon
In the morning, the body is a bit extra receptive to nutrient uptake, and we like to take supplements that stimulate energy production and mental clarity. Some of these can for the same reason be good to avoid in the evening, especially if you are sensitive and have difficulty winding down.
B-vitamins Taking a B-complex means we get a little of all B vitamins at once so it becomes balanced.
Vitamin B-12 contributes to normal energy metabolism and reducing fatigue.
Multivitamins – You can see a multivitamin as a base and then add higher doses of other specific nutrients.
Vitamin D is good in the morning as it provides energy and should be taken with a meal containing fat. Remember that magnesium is needed for the body to activate vitamin D.
CoQ10 supports energy production in the body, which is why it's especially good in the morning.
PQQ is involved in the body's energy metabolism and enhances performance, so it's best in the morning.
Iron – Iron is preferably taken in the morning as it stimulates, but it's important that it's not taken simultaneously with milk, caffeine, zinc, magnesium, calcium, or vitamin D supplements as this interferes with absorption. However, iron works synergistically with vitamin C!
Copper stimulates the sympathetic nervous system, so it's preferably taken in the morning.
Anytime during the day
These supplements are fine to take anytime during the day, as they are rarely experienced as either stimulating or relaxing. They provide nutrition to the body and help it adapt to what is needed right now.
Omega-3 (algae oil or fish oil). Omega-3 can be taken anytime during the day. You can see Omega-3 as a base just like multivitamins.
Vitamin C – Vitamin C is preferably taken spread throughout the day. During illness, vitamin C intake can be increased to larger amounts.
Calcium – According to many, calcium is best in the morning, but calcium is difficult for the body to absorb in too high doses and will then pass through the intestines. Therefore, it's best to take half the dose in the morning and half the dose in the evening with dinner.
Most adaptogens, please read the instructions. Some highly stimulating ones like rhodiola may work best in the morning.
Greens and algae – This is green nutrient-rich food, so it can be taken anytime.
Afternoon or evening
In the evening, we want to support the body for relaxation and recovery. Here are the most common supplements that are good to take either with dinner or within the hour before bedtime.
Magnesium stimulates the body's parasympathetic nervous system, which provides calm, so it's perfect in the evening.
Zinc can be taken in the afternoon or evening.
Potassium is also calming, so it works well in the afternoon or evening.
Lemon balm – Lemon balm is an herb that is calming, so it works especially well in the evening.
Reishi – Reishi can be taken both morning and evening, but can help with relaxation in the evening.
L-Theanine works best in the afternoon as it can make you alert, but it also provides relaxation at the same time.
Special calming supplements with active substances such as GABA to facilitate a good night's sleep can be taken one hour before going to bed.
Supplements with food
First, keep in mind that it's good not to take too many supplements at once, as the stomach can react if you have a sensitive stomach lining. So we recommend that you divide your supplements into a program throughout the day. Note that if you take medications, you should always leave a 3-4 hour gap between them and supplements/herbs.
Supplements that can be taken with food
Vitamin D, vitamin A, vitamin E, and vitamin K are fat-soluble vitamins, which means they are absorbed more easily if you eat fat in conjunction with intake. In some supplements, the vitamins are dissolved in oil, which makes it possible to take them on an empty stomach. Otherwise, it's best to take the vitamins with food that contains a fat source, such as olive oil.
Digestive enzymes are made specifically to break down food more effectively, so they should obviously be taken with a meal. They can be taken 30 minutes before a meal or right at the first bite - there are divided opinions on this.
Certain ones, see instructions on the container.
CoQ10 is fat-soluble and should therefore be taken with a meal to be absorbed properly.
Take with food. Selenium works synergistically with vitamin E and C, so they can be taken together with advantage.
Taking B-vitamins with food can improve absorption and reduce the risk of nausea if you are sensitive.
Taking a multivitamin with food can prevent possible nausea if you are sensitive, as well as support absorption, and the food helps the body absorb the fat-soluble substances.
Zinc – Many can react negatively when taking zinc on an empty stomach and feel nauseous. This can be due to having a sensitive stomach lining, not having enough enzymes to break down zinc properly, or having low zinc levels. Then you should take zinc with a meal and preferably with digestive enzymes.
Calcium – Works best with food. Remember that to absorb calcium, the body also needs vitamin D.
Supplements before meals
Supplements that can be taken on an empty stomach
Zinc sulfate – NOTE see text above about zinc, if you belong to those who feel nauseous from zinc, we recommend that you take it on a full stomach.
Vitamin B-12 if nothing else is stated on the product. B12 is a water-soluble vitamin, so it requires no food for better absorption.
Systemic enzymes – These enzymes are not meant to break down food but to work in the body, so they should always be taken between meals. Examples are Spikenzym and Global Healing Enzymer.
Certain ones, see instructions on the container.
Lysine is considered most effective when taken on a fasting stomach.
Glutathione – Glutathione is considered most effective when taken on a fasting stomach.
Alpha-Lipoic Acid – Should be taken on a fasting stomach, as certain foods can hinder its bioavailability.
Special occasions
Here are examples of supplements that should be taken for shorter periods, as a cure for a specific purpose. For what time of day they should be taken, and whether they can be taken with food or not, see instructions on the container or bottle.
Oregano
Oregano oil
Olive leaf
Cranberry extract/D-mannose
Fungal Defense
Cleansing cures of various kinds such as Liver Health, Candida Balance, C60, and UltraBalans.
Hope this overview is helpful. If you have any questions, don't hesitate to contact us!
