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.