When to Take Vitamins and Supplements

Dr. Livingood
11 Sept 202207:58

Summary

TLDRThe 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.

Mindmap

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

play00:00

if you're taking multiple supplements

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and you're wondering what is the best

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time to take your supplement does it

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matter am I going to get more benefit

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out of it is there any negatives that

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taking them at the wrong time I'm going

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to give you the biggest highlighted

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recommendations for supplements I

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regularly get these questions let me

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break it down for you certainly can't

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get them all I'd rather you just get

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your nutrients in uh they're still going

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to have an effect they're still going to

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be impactful but there's a couple small

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tweaks you can make to try to optimize

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the absorption of it because it's not

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what you take it's what you absorb and

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that's what we want to get the most out

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of the supplements that we are taking so

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let me show you the most popular ones

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let's just start with the vitamins first

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um a d e K1 K2 these are fat soluble

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vitamins so that means you need to take

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them with come on fat yes you got it you

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need to take them with fat I recommend a

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doctor living good coffee that would be

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a good way to do it I put coconut oil in

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here collagen protein in here a little

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bit of butter in there and I mix it up

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that gives me fat with

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the fat soluble vitamins I'm going to

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absorbing them a lot better I would

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advise taking these in the AM primarily

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for vitamin D D3 is the way to go D2 is

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going to be synthetic D3 is going to be

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more what you get from the sun the sun

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is the best option for absorption but if

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

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Florida for six months of the year you

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

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D3 with fat in the AM is going to

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protect it from messing at all with

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melatonin which is important for putting

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you to sleep at night time so I'd

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recommend taking it in the morning I

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would also recommend taking all of those

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together there's a lot of research

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showing that they help each other absorb

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they also help keep things balanced like

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a d e and K2 all balance the mineral

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calcium in your body so it doesn't end

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up in your arteries or your tissue keeps

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it in the bone so I would highly

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recommend taking those together they're

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also very good to be taken with minerals

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like a zinc or magnesium because it'll

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also enhance their absorption but

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morning time with fat for those vitamins

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next

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some of the common uh regular vitamins

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like B vitamins there's multiple of

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those one two three nine folate uh

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vitamin C these are water soluble so

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make sure you're drinking your water all

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right we're trying to make sure they're

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absorbed so I try not to do too high of

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doses all at once for example with

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vitamin C if you get too high of a dose

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you'll get diarrhea so if you start

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getting loose stools you've put too much

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of that in you may get some nervous

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system Kickback from B vitamins or your

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urine is going to be real yellow

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that's usually from the riboflavin so it

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doesn't mean that you're taking too much

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of these it just means that you're

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getting rid of some of them because they

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come out in the water uh so make sure

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you're just taking those with water they

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can be taken together they can really be

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taken at any time honestly your body

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will use what it needs to get rid of

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what it doesn't next uh greens I put

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that one in there because I'm just a

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huge component of getting more green

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leafy vegetables and Foods in oftentimes

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we don't eat it through our diet or

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

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greens powder is an easy way to get

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these extra vegetables in the best time

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to uh to take those usually in the

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morning get the most nutrients out of it

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and the energy from it during the day

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take them with fat there's several

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phytochemicals in Greens that are fat

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soluble so this is another good way to

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take it with a smoothie that you used

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coconut milk or coconut oil potentially

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in or an almond milk you could do it

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with the Dr living good coffee where you

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could put the chocolate greens into a a

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coffee like this with the coconut oil or

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the butter I have a lot of people a lot

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of followers that do that so greens take

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it with some fat if you can in a

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smoothie and or in a coffee if you can't

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do that maybe you're taking an Omega at

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the same time as taking the greens that

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would give you some emulsification and

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some fat to help absorb those better so

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you can double the supplements up next

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are electrolytes these I put as a key

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and again they can be used at any time

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these aren't hard and true if you have

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to get them in at a different time it's

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totally okay I've definitely done that

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but when you take your electrolytes in

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the afternoon that's when you are on an

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empty stomach traditionally so in

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between lunch and dinner taking those on

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an empty stomach is going to allow the

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acids to open up those minerals so the

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minerals right below it if you are

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taking any form of a magnesium or a

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calcium or potassium

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Etc these are your minerals so

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electrolytes are the minerals if you're

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taking them in the afternoon you get

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better absorption when there's not food

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so anytime there's an empty stomach so

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either mid-morning or midday great times

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to take them you need acid to extract

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the most and absorb these the most if

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you are taking like a magnesium specific

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supplement and a calcium specific

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supplement you can spread them out and

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Alternate them take one during the

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morning one in the afternoon for trying

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to optimize the absorption they can all

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be taken together

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um they do compete just a little bit but

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you're still getting ample amounts of

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these through electrolytes or minerals

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now magnesium taken in the afternoon or

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at bedtime can help with relaxation so

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

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trouble sleeping or you're real sore and

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stiff you may try magnesium closer to

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bed but you do need that acid so an

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empty stomach will do it or try taking

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apple cider vinegar before you take the

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supplements and that will help optimize

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that stomach acid so you can absorb them

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better next up is a cholesterol lowering

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supplement this I guess would also apply

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for a Statin or a drug even though I

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can't really advise you on how to take a

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drug but a cholesterol supporting

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supplement like the one that I make take

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at bedtime cholesterol is primarily

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produced by your liver at bedtime so

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it'll stop some of that absorption that

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happens happens in the gut to help to

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gently nudge along the supporting of

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less absorbed LDL cholesterol into your

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bloodstream so take that at night next

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up any kind of GI support these can be

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enzyme times these could be acid like

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apple cider vinegar to help this could

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be oxbial and liver supporters any of

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those kind of GI supporters here's kind

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of the general consensus it can be taken

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anytime if you are focused on enzymes

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you need to break your food down better

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take it before the meal apple cider

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vinegar if you're doing it in a powdered

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form like in our metabolism support

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supplement or taking capsules of apple

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cider vinegar take it before the meal

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that acid is going to help you break

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those Foods down and better absorb it

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now if you're taking a GI supplement

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like my GI support has Ox bile in it you

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want to take the bile ideally if that's

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the main benefit you're trying to get if

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you don't have a gallbladder or you're

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having a lot of liver problems take the

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GI support after the meal you'll get a

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little bit more benefit out of it now it

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still benefits either way but you'll get

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a little bit more benefit out of it

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after the meal next up is detoxification

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um I used several of these from

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activated charcoals to chelators these

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are best taken two hours before or after

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any medication and probably other

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supplements as well now there's some

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times when I do take my detox uh with my

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other supplements because more of a

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convenience I need to get it in it's

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completely fine usually the activated

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charcoal the nighttime version of what I

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take for detox I take right at bed and

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it's not taken with anything else the

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morning time one not as big a deal

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because it's glutathione uh you know

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spirulina some chlorellas and things of

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that nature these natural detoxers but

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anything that's chelating like an

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activated charcoal I take in the evening

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a better night clay would be the same

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thing so two hours before or after uh

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for the detoxification there's several

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guidelines for those don't overthink the

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supplements getting them in you're still

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going to get benefit from it but these

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are some ways to tweak it to get a

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little bit more out of it I get a lot of

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questions on when do I take my

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supplements those are the Heavy Hitters

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and the main ones to focus on uh to help

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you experience real health health

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doesn't come from from the pill or the

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supplement they come from inside of you

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

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building Health to help you along with

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helping these fat soluble greens these

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fat soluble vitamins check out my dlg

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coffee recipe where you can start to

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incorporate a lot of these into one meal

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and get the most out of them I put that

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video for you right here

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Related Tags
Supplement TimingNutrient AbsorptionHealth OptimizationVitamins ExplainedFat-Soluble VitaminsWater-Soluble VitaminsElectrolyte BalanceCholesterol ManagementGI Support SupplementsDetoxification Strategies