When to Take Vitamins and Supplements

Summary

The video script discusses the optimal timing for taking various supplements to enhance their absorption and effectiveness. It emphasizes the importance of consuming fat-soluble vitamins like A, D, E, K1, and K2 with fat in the morning for better balance and absorption. Water-soluble vitamins, such as B vitamins, vitamin C, and folate, should be taken with water and can be consumed at any time. Greens and electrolytes are best taken in the afternoon on an empty stomach for optimal mineral absorption. Cholesterol-lowering supplements should be taken at bedtime, and GI support supplements can be taken before or after meals depending on their specific use. Detoxification supplements should be taken two hours before or after other medications or supplements for maximum effect.

Takeaways

• 📈 Optimize supplement absorption by considering the best time to take them for maximum benefit.
• 🥗 Fat-soluble vitamins (A, D, E, K1, K2) should be taken with fat in the morning for better absorption.
• 🌞 Vitamin D3 is preferred over D2 as it mimics the natural absorption from sunlight, especially during winter months or in regions with less sunlight.
• 🔄 Take fat-soluble vitamins together as they aid in each other's absorption and help balance minerals like calcium in the body.
• 💧 Water-soluble vitamins (B vitamins, Vitamin C, folate) can be taken with water at any time, but avoid high doses to prevent side effects like diarrhea or nervous system reactions.
• 🥦 Greens supplements are best taken in the morning with fat for optimal nutrient absorption and energy during the day.
• 🌿 Phytochemicals in greens are fat-soluble, so consuming them with a smoothie or coffee that includes fat sources is ideal.
• 💧 Electrolytes (minerals like magnesium, calcium, potassium) should be taken on an empty stomach, preferably in the afternoon for better absorption.
• 🛌 Magnesium supplements can help with relaxation and sleep, so taking them in the afternoon or at bedtime may be beneficial.
• 🥣 Cholesterol-lowering supplements and liver support should be taken at bedtime to support less absorbed LDL cholesterol and liver function.

Q & A

What is the primary concern when taking supplements?

The primary concern when taking supplements is not just what you consume, but what your body absorbs. Optimizing absorption is key to getting the most out of the supplements you take.

Why are fat-soluble vitamins like A, D, E, K1, and K2 best taken with fat?

Fat-soluble vitamins are best taken with fat because they require dietary fat for better absorption in the body. Consuming them with a source of fat, such as coconut oil, can enhance their absorption rates.

What is the recommended time to take vitamin D3 for optimal absorption?

Vitamin D3 is best taken in the morning. This timing helps protect the supplement from interfering with melatonin production, which is crucial for sleep, and also aligns with the natural pattern of sun exposure that our bodies are accustomed to.

How do water-soluble vitamins like B vitamins, folate, and vitamin C differ from fat-soluble vitamins in terms of absorption?

Water-soluble vitamins are not stored in the body and need to be replenished regularly. They can be taken with water and do not require dietary fat for absorption. However, taking high doses at once can lead to side effects like diarrhea for vitamin C or a yellow urine color from excess riboflavin (Vitamin B2).

What is the best time to take greens supplements for maximum nutrient absorption?

Greens supplements are best taken in the morning to get the most nutrients and energy throughout the day. Some phytochemicals in greens are fat-soluble, so taking them with a bit of fat, like in a smoothie with coconut milk or oil, can enhance absorption.

When should electrolytes or minerals like magnesium, calcium, and potassium be taken for optimal absorption?

For optimal absorption, electrolytes or minerals should be taken on an empty stomach, preferably between lunch and dinner. This allows the acids to open up and better absorb the minerals.

How can apple cider vinegar help with the absorption of supplements?

Apple cider vinegar can help optimize stomach acid production, which in turn enhances the absorption of certain supplements, especially minerals and electrolytes.

What is the recommended timing for taking cholesterol-lowering supplements?

Cholesterol-lowering supplements should ideally be taken at bedtime since the liver primarily produces cholesterol during this time. This can help support the absorption and effectiveness of these supplements.

How should GI support supplements be taken for maximum benefit?

GI support supplements can generally be taken anytime. However, for enzyme-based supplements, it's best to take them before a meal to aid digestion. If the supplement contains bile, like in the case of individuals without a gallbladder or with liver issues, it may be more beneficial to take it after a meal.

What is the best practice for taking detoxification supplements like activated charcoal?

Detoxification supplements like activated charcoal should ideally be taken two hours before or after any medication or other supplements to avoid interactions. However, some forms, like nighttime activated charcoal, can be taken right before bed without other supplements.

What is the overall message regarding supplement timing?

While it's important to follow recommended supplement timing for optimal absorption and effectiveness, it's also crucial to remember that the health benefits come from within the body's natural processes and not just from the supplements themselves. It's about building overall health alongside supplement support.

Outlines

00:00

🌟 Optimal Timing for Supplement Absorption

This paragraph discusses the importance of timing when taking supplements for maximum absorption and benefit. It emphasizes that while nutrients will still have an effect regardless of timing, there are certain tweaks that can optimize this process. The speaker addresses the best practices for taking fat-soluble vitamins (A, D, E, K1, K2) by recommending their intake with fat in the morning to enhance absorption and avoid interference with melatonin production. Additionally, it suggests taking these vitamins together as they aid in each other's absorption and maintaining calcium balance in the body. The paragraph also covers water-soluble vitamins (B vitamins, Vitamin C, folate) and the importance of hydrating to facilitate their absorption, as well as the benefits of taking them with minerals like zinc or magnesium.

05:00

🥗 Incorporating Greens and Electrolytes for Enhanced Nutrient Intake

The second paragraph focuses on the role of greens and electrolytes in supplementing a healthy diet. It highlights the benefits of adding greens to one's diet, especially for those who may not consume enough leafy vegetables or are frequently on the go. The best time to take greens is in the morning to maximize nutrient absorption and gain energy throughout the day. The paragraph also discusses the importance of taking greens with fat for better absorption of fat-soluble phytochemicals. Furthermore, it talks about electrolytes, emphasizing their flexible timing but suggesting an afternoon intake on an empty stomach for better absorption of minerals like magnesium, calcium, and potassium. The paragraph concludes with tips on taking magnesium and cholesterol-lowering supplements at bedtime for relaxation and liver support, respectively.

Keywords

💡Supplements

Supplements are products taken by mouth to add nutrients to the diet. They are used to increase the amount of certain vitamins and minerals that are missing in a person's diet. In the video, the speaker discusses the optimal timing for taking various supplements to maximize their absorption and benefit.

💡Absorption

Absorption refers to the process by which nutrients are taken up by the body from the digestive tract. It is a crucial aspect of supplement efficacy since the goal is to ensure that the nutrients from supplements are effectively utilized by the body. The video emphasizes the importance of timing and methods of taking supplements to improve absorption rates.

💡Fat-soluble vitamins

Fat-soluble vitamins are vitamins that are absorbed through the digestive system with the help of fats. They are stored in the body's fatty tissues and liver, and are released as needed. The video suggests taking these vitamins with a source of fat in the morning for optimal absorption.

💡Water-soluble vitamins

Water-soluble vitamins are vitamins that dissolve easily in water and are not stored in the body, so they need to be replenished regularly. Unlike fat-soluble vitamins, they are excreted regularly through urine and sweat, which is why they are best taken with water.

💡Electrolytes

Electrolytes are minerals that dissolve in water and become electrically charged, helping to maintain the body's pH balance, nerve function, and hydration. The video suggests taking electrolytes on an empty stomach, particularly in the afternoon, for better absorption.

💡Cholesterol-lowering supplements

Cholesterol-lowering supplements are products that aim to reduce the levels of cholesterol in the blood. They can be used as an adjunct to a healthy diet and lifestyle changes. The video recommends taking these supplements at bedtime since the liver primarily produces cholesterol during this time.

💡GI support

GI support refers to supplements or substances that aid in the digestion process and support the health of the gastrointestinal tract. They can include enzymes, acids, and liver-supporting ingredients. The video discusses the timing of taking these supplements based on whether they are primarily enzymes or bile-based.

💡Detoxification

Detoxification is the process of removing or neutralizing toxins in the body. It often involves the use of specific supplements or therapies. The video emphasizes taking detoxifying supplements like activated charcoal and chelators two hours before or after other medications and supplements to avoid interactions.

💡Optimization

Optimization refers to making the best or most effective use of something. In the context of the video, it relates to the timing and method of taking supplements to ensure they provide the maximum health benefits. The speaker provides several tips on how to optimize supplement absorption.

💡Health

Health in the video's context refers to a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity. The speaker emphasizes that while supplements can aid in achieving better health, it is ultimately the individual's lifestyle and choices that build and maintain health.

Highlights

The importance of taking supplements at the right time to optimize absorption and benefit.

Fat-soluble vitamins (A, D, E, K1, K2) should be taken with fat for better absorption.

Vitamin D3 is recommended over D2 as it is more natural and similar to what you get from the sun.

Taking fat-soluble vitamins in the morning can protect melatonin levels, which are crucial for sleep.

Research shows that fat-soluble vitamins help each other absorb and balance when taken together.

Water-soluble vitamins (B vitamins, vitamin C, folate) should be taken with water and can be taken at any time.

High doses of certain water-soluble vitamins can lead to adverse effects like diarrhea or nervous system issues.

Greens supplements are encouraged to supplement dietary intake of green leafy vegetables.

The best time to take greens is in the morning with fat for optimal nutrient absorption.

Electrolytes (minerals like magnesium, calcium, potassium) should be taken on an empty stomach for better absorption.

Taking magnesium in the afternoon or at bedtime can aid with relaxation and sleep.

Cholesterol-lowering supplements should be taken at bedtime to support less absorbed LDL cholesterol.

GI support supplements can be taken anytime, but for enzyme benefits, take before meals.

For bile benefits in GI support, take after meals, especially if you have liver issues or no gallbladder.

Detoxification supplements like activated charcoal should be taken 2 hours before or after other medications and supplements.

Natural detoxifiers like glutathione, spirulina, and chlorella can be taken in the evening.

Health comes from within, and supplements should be used to support and build health in conjunction with a healthy lifestyle.

The transcript provides a comprehensive guide on supplement timing for optimal health benefits.

Transcripts

if you're taking multiple supplements

and you're wondering what is the best

time to take your supplement does it

matter am I going to get more benefit

out of it is there any negatives that

taking them at the wrong time I'm going

to give you the biggest highlighted

recommendations for supplements I

regularly get these questions let me

break it down for you certainly can't

get them all I'd rather you just get

your nutrients in uh they're still going

to have an effect they're still going to

be impactful but there's a couple small

tweaks you can make to try to optimize

the absorption of it because it's not

what you take it's what you absorb and

that's what we want to get the most out

of the supplements that we are taking so

let me show you the most popular ones

let's just start with the vitamins first

um a d e K1 K2 these are fat soluble

vitamins so that means you need to take

them with come on fat yes you got it you

need to take them with fat I recommend a

doctor living good coffee that would be

a good way to do it I put coconut oil in

here collagen protein in here a little

bit of butter in there and I mix it up

that gives me fat with

the fat soluble vitamins I'm going to

absorbing them a lot better I would

advise taking these in the AM primarily

for vitamin D D3 is the way to go D2 is

going to be synthetic D3 is going to be

more what you get from the sun the sun

is the best option for absorption but if

it's a winter month or you're north of

Florida for six months of the year you

don't get as much of it so uh putting in

D3 with fat in the AM is going to

protect it from messing at all with

melatonin which is important for putting

you to sleep at night time so I'd

recommend taking it in the morning I

would also recommend taking all of those

together there's a lot of research

showing that they help each other absorb

they also help keep things balanced like

a d e and K2 all balance the mineral

calcium in your body so it doesn't end

up in your arteries or your tissue keeps

it in the bone so I would highly

recommend taking those together they're

also very good to be taken with minerals

like a zinc or magnesium because it'll

also enhance their absorption but

morning time with fat for those vitamins

next

some of the common uh regular vitamins

like B vitamins there's multiple of

those one two three nine folate uh

vitamin C these are water soluble so

make sure you're drinking your water all

right we're trying to make sure they're

absorbed so I try not to do too high of

doses all at once for example with

vitamin C if you get too high of a dose

you'll get diarrhea so if you start

getting loose stools you've put too much

of that in you may get some nervous

system Kickback from B vitamins or your

urine is going to be real yellow

that's usually from the riboflavin so it

doesn't mean that you're taking too much

of these it just means that you're

getting rid of some of them because they

come out in the water uh so make sure

you're just taking those with water they

can be taken together they can really be

taken at any time honestly your body

will use what it needs to get rid of

what it doesn't next uh greens I put

that one in there because I'm just a

huge component of getting more green

leafy vegetables and Foods in oftentimes

we don't eat it through our diet or

you're on the go uh you're traveling so

greens powder is an easy way to get

these extra vegetables in the best time

to uh to take those usually in the

morning get the most nutrients out of it

and the energy from it during the day

take them with fat there's several

phytochemicals in Greens that are fat

soluble so this is another good way to

take it with a smoothie that you used

coconut milk or coconut oil potentially

in or an almond milk you could do it

with the Dr living good coffee where you

could put the chocolate greens into a a

coffee like this with the coconut oil or

the butter I have a lot of people a lot

of followers that do that so greens take

it with some fat if you can in a

smoothie and or in a coffee if you can't

do that maybe you're taking an Omega at

the same time as taking the greens that

would give you some emulsification and

some fat to help absorb those better so

you can double the supplements up next

are electrolytes these I put as a key

and again they can be used at any time

these aren't hard and true if you have

to get them in at a different time it's

totally okay I've definitely done that

but when you take your electrolytes in

the afternoon that's when you are on an

empty stomach traditionally so in

between lunch and dinner taking those on

an empty stomach is going to allow the

acids to open up those minerals so the

minerals right below it if you are

taking any form of a magnesium or a

calcium or potassium

Etc these are your minerals so

electrolytes are the minerals if you're

taking them in the afternoon you get

better absorption when there's not food

so anytime there's an empty stomach so

either mid-morning or midday great times

to take them you need acid to extract

the most and absorb these the most if

you are taking like a magnesium specific

supplement and a calcium specific

supplement you can spread them out and

Alternate them take one during the

morning one in the afternoon for trying

to optimize the absorption they can all

be taken together

um they do compete just a little bit but

you're still getting ample amounts of

these through electrolytes or minerals

now magnesium taken in the afternoon or

at bedtime can help with relaxation so

it's always a good one if you're having

trouble sleeping or you're real sore and

stiff you may try magnesium closer to

bed but you do need that acid so an

empty stomach will do it or try taking

apple cider vinegar before you take the

supplements and that will help optimize

that stomach acid so you can absorb them

better next up is a cholesterol lowering

supplement this I guess would also apply

for a Statin or a drug even though I

can't really advise you on how to take a

drug but a cholesterol supporting

supplement like the one that I make take

at bedtime cholesterol is primarily

produced by your liver at bedtime so

it'll stop some of that absorption that

happens happens in the gut to help to

gently nudge along the supporting of

less absorbed LDL cholesterol into your

bloodstream so take that at night next

up any kind of GI support these can be

enzyme times these could be acid like

apple cider vinegar to help this could

be oxbial and liver supporters any of

those kind of GI supporters here's kind

of the general consensus it can be taken

anytime if you are focused on enzymes

you need to break your food down better

take it before the meal apple cider

vinegar if you're doing it in a powdered

form like in our metabolism support

supplement or taking capsules of apple

cider vinegar take it before the meal

that acid is going to help you break

those Foods down and better absorb it

now if you're taking a GI supplement

like my GI support has Ox bile in it you

want to take the bile ideally if that's

the main benefit you're trying to get if

you don't have a gallbladder or you're

having a lot of liver problems take the

GI support after the meal you'll get a

little bit more benefit out of it now it

still benefits either way but you'll get

a little bit more benefit out of it

after the meal next up is detoxification

um I used several of these from

activated charcoals to chelators these

are best taken two hours before or after

any medication and probably other

supplements as well now there's some

times when I do take my detox uh with my

other supplements because more of a

convenience I need to get it in it's

completely fine usually the activated

charcoal the nighttime version of what I

take for detox I take right at bed and

it's not taken with anything else the

morning time one not as big a deal

because it's glutathione uh you know

spirulina some chlorellas and things of

that nature these natural detoxers but

anything that's chelating like an

activated charcoal I take in the evening

a better night clay would be the same

thing so two hours before or after uh

for the detoxification there's several

guidelines for those don't overthink the

supplements getting them in you're still

going to get benefit from it but these

are some ways to tweak it to get a

little bit more out of it I get a lot of

questions on when do I take my

supplements those are the Heavy Hitters

and the main ones to focus on uh to help

you experience real health health

doesn't come from from the pill or the

supplement they come from inside of you

so you've got to be making sure you're

building Health to help you along with

helping these fat soluble greens these

fat soluble vitamins check out my dlg

coffee recipe where you can start to

incorporate a lot of these into one meal

and get the most out of them I put that

video for you right here