The Best Time of the Day to Take Vitamins

Summary

This script discusses the optimal timing for taking vitamins, emphasizing the importance of absorption and effectiveness. It differentiates between water-soluble and fat-soluble vitamins, advising that the latter should be taken with fat for better absorption. The speaker provides general tips for various vitamins and supplements, including when to take them before bed or on an empty stomach, and offers specific advice for products like cod liver oil, vitamin D3, and probiotics. The goal is to help individuals find the best routine for their vitamin regimen, acknowledging that personal testing may be necessary due to individual differences.

Takeaways

• 💊 General Tip: There's no absolute rule for when to take vitamins, but understanding their types can help optimize absorption and effectiveness.
• 🍽️ Fat-Soluble Vitamins: Vitamins A, D, E, K1, and K2 absorb better with the presence of fat, and taking them with meals can enhance their absorption.
• 🥃 Cod Liver Oil: Often taken for vitamins A and D, it's best absorbed with its inherent oil content, making any time of day suitable for consumption.
• 🌙 Sleep Aids: Some vitamins like D3 can aid sleep, and personal testing is recommended as individual reactions may vary.
• 🥗 Phytonutrients: Fat-soluble substances found in plants, like sulforaphane and flavonoids, are better absorbed with fat, emphasizing the importance of salad dressings.
• 🌞 Morning Routine: For convenience, many vitamins and supplements are taken in the morning, but the timing should be adjusted based on the type of vitamin and personal needs.
• 🍴 Digestive Enzymes: Should be taken before meals to aid digestion, but can also be taken after meals if needed, except for those with ulcers or gastritis.
• 🛏️ Bedtime Supplements: Certain supplements like calcium, magnesium, and probiotics are recommended before bed for relaxation and sleep support.
• 🚫 Avoid Before Bed: Some supplements should be avoided before sleep if they cause wakefulness or disrupt the circadian rhythm, such as certain B vitamins.
• 🍏 Apple Cider Vinegar: Can be taken before bed to help with morning blood sugar levels and potentially improve sleep.
• 🔋 Energy Boosters: Vitamins and herbs that increase energy, like B12 and ginseng, are best taken in the morning to avoid sleep disruption.

Q & A

What are the two types of vitamins mentioned in the script, and how do they differ in absorption?

The two types of vitamins mentioned are water-soluble and fat-soluble vitamins. Fat-soluble vitamins absorb better when taken with fat, while water-soluble vitamins do not require fat for absorption.

Which vitamins are considered fat-soluble, and how can they be better absorbed?

Vitamins A, D, E, K1, and K2 are fat-soluble. They can be better absorbed when taken with some form of fat, such as MCT oil or olive oil.

Why might taking cod liver oil at any time of the day be reasonable, despite it containing fat-soluble vitamins?

Cod liver oil contains both vitamins and omega-3 fatty acids, which can be better absorbed with oil. Since it already comes with its own fat, it can be taken at any time of the day.

What is the general recommendation for taking vitamin D3, and why might it be helpful before bed?

Vitamin D3 is generally recommended to be taken before bed because it can help most people sleep better and is important for the circadian rhythm, which controls the body's sleep-wake cycle.

Why should vitamin E be taken in the form of tocotrienols rather than tocopherols, and when should it be taken?

Tocotrienols are recommended over tocopherols because they work better. Vitamin E should be taken in a complex form with meals to enhance absorption.

What is the role of phytonutrients in the context of fat-soluble vitamins, and how can they be better absorbed?

Phytonutrients like carotenoids, flavonoids, and sulforaphane are fat-soluble and can be better absorbed when taken with a fat source, such as olive oil on a salad.

When should betaine hydrochloride and digestive enzymes be taken, and why?

Betaine hydrochloride should be taken before a meal to increase stomach acid and improve digestion. Digestive enzymes should also be taken before a meal, but they can also be taken after the meal to aid digestion, especially after overeating.

Why is it suggested to take bile salts after a meal, and what should be considered for those with insufficient stomach acid?

Bile salts are recommended after a meal to aid in digestion. For those with insufficient stomach acid, it's suggested to increase stomach acid with betaine hydrochloride to ensure proper bile activation and digestion.

What are some supplements recommended to be taken on an empty stomach, and why?

Supplements like Tucka, activated charcoal, bentonite clay, individual amino acids, trace minerals, and certain detoxifying herbs are recommended to be taken on an empty stomach to avoid competition with other nutrients in a meal and to ensure better absorption.

Why is calcium often recommended to be taken before bed, and what are its potential benefits?

Calcium is recommended before bed to help with sleep, especially for those who have trouble falling asleep due to an active mind. It can also help with leg cramps.

What are some supplements or substances that can be taken before bed to improve sleep or support detoxification, and how do they work?

Magnesium, probiotics, vitamin D3, vitamin B1, and certain detoxifying herbs can be taken before bed to improve sleep and support detoxification. They work by relaxing muscles, affecting the immune system, supporting the circadian rhythm, decreasing stress, and promoting detoxification processes.