What is the best time of day to take fiber supplements? How much fiber should you consume daily? Discover the benefits of soluble and insoluble fibers and strategies to boost your fiber intake.

Understanding the Importance of Fiber

Fiber, a type of carbohydrate, plays a vital role in our bodily functions. It can be categorized as either soluble or insoluble fiber, each offering unique health benefits. Soluble fiber absorbs water and forms a gel, helping with stool regularity, while insoluble fiber does not dissolve in water and provides bulk to stool, aiding in bowel movements.

A fiber-rich diet has numerous advantages, including supporting a healthy digestive tract and gut environment, helping you feel fuller for longer, and potentially lowering cholesterol and improving glycemic control. Despite these benefits, studies show that the average U.S. adult consumes only about 16 grams of fiber per day, which is less than half the recommended amount.

Fiber Supplement Benefits

Incorporating both soluble and insoluble fiber sources is crucial for optimal health. Soluble, readily fermentable fibers like inulin are considered prebiotic, as they stimulate the growth and activity of beneficial bacteria in the large intestine. Additionally, soluble, viscous, and fermentable fibers have been shown to help support blood cholesterol levels that are already within the normal range.

Fiber supplements can be a helpful way to bridge the gap between your current fiber intake and the recommended daily amount. However, it’s always best to prioritize getting fiber from whole, fiber-rich foods whenever possible.

Maximizing Fiber Intake

To boost your fiber intake, focus on eating a wide variety of fiber-rich foods, including fruits, vegetables, whole grains, nuts, and seeds. Avoid relying on juices or processed foods, which often lack the fiber content of their whole food counterparts.

Here are some tips to help you increase your fiber intake:

• Eat more fruits, vegetables, beans, nuts, and seeds.
• Choose whole grains over refined grains.
• Add fiber-rich foods to your existing meals and snacks.
• Enjoy air-popped popcorn as a whole grain fiber source.

When to Take Fiber Supplements

Fiber supplements can be a useful tool to help you reach your daily fiber goals, but it’s important to time their consumption correctly. Generally, it’s recommended to take fiber supplements with meals, as this can help minimize potential side effects like gas or bloating.

If you’re new to fiber supplements, start with a lower dose and gradually increase the amount over time to allow your body to adjust. It’s also a good idea to drink plenty of water when taking fiber supplements to help them work effectively.

Fiber Intake Recommendations

Health experts recommend the following daily fiber intake goals:

• Females aged 19-50 years: 25 grams
• Males aged 19-50 years: 38 grams
• Females aged 51+ years: 21 grams
• Males aged 51+ years: 30 grams

However, many Americans fall short of these recommendations, consuming only about 16 grams of fiber per day on average. Increasing your fiber intake, whether through dietary sources or supplements, can provide a variety of health benefits.

Addressing Signs of Low Fiber Intake

Eating a low-fiber diet can have several negative consequences, including:

• Irregular bowel movements
• Difficulty maintaining a healthy digestive system
• Feelings of fullness and satiety
• Challenges with blood sugar regulation
• Elevated “bad” LDL cholesterol levels

If you’re experiencing any of these issues, it may be a sign that you’re not getting enough fiber in your diet. Incorporating more fiber-rich foods or considering fiber supplementation can help address these concerns.

Conclusion

Fiber is a crucial component of a healthy diet, offering a wide range of benefits for your digestive health, cholesterol levels, and overall well-being. By understanding the importance of both soluble and insoluble fiber, and implementing strategies to increase your fiber intake, you can optimize your fiber consumption and support your body’s functions.

When To Take Fiber Supplements | Nature Made®

Quick Health Scoop

• Fiber, a type of carbohydrate, can be categorized as either soluble fiber or insoluble fiber.
• Eating a fiber-rich diet helps feed your gut microbes and support a healthy digestive tract.
• Include high-fiber foods in your diet, such as fruits, vegetables, nuts, and seeds.
• Fiber supplementation can help increase your total fiber

Did you know that fiber, found naturally in plants, plays a vital role in your bodily functions? In fact, it helps support a healthy digestive tract and gut environment. As a form of carbohydrate, dietary fibers in whole grains, fruits and vegetables are resistant to digestion in the small intestine and arrive intact in the large intestine, where they exert most of their benefits. [2] A fiber-rich diet also helps you stay fuller longer and may help you lower cholesterol and improve glycemic control. [1]  

You may have heard of both soluble fiber and insoluble fiber. But what’s the difference? Soluble fiber absorbs in water and forms a gel, helping with stool regularity. Soluble, readily fermentable fibers (as used in Nature Made® Fiber Gummies) such as inulin are also called prebiotic fibers because they stimulate the growth and activity of beneficial bacteria in the large intestine. Soluble, viscous, fermentable fibers have been shown to help support blood cholesterol levels, which are already in the normal range. Insoluble fibers do not dissolve in water, provide bulk to stool and may help with stool regularity.  [2] †

Studies show that U.S. adults are consuming an average of about 16 grams of fiber per day, which is less than half the recommended amount of daily fiber. [4] Fiber is one of the shortfall nutrients of public health concern in the latest 2020-2025 Dietary Guidelines for Americans because low intakes are associated with health concerns. [3]

What happens when you don’t get adequate fiber intake? Eating a low-fiber diet can have a variety of health consequences, outlined below.

Are you looking for ways to increase fiber intake? It starts with eating a fiber-rich diet, but you might also be considering fiber supplementation. How do you know when to take fiber supplements? And how much fiber should you take every day? Read on to find out.

Fiber Supplement Benefits

Because both soluble and insoluble fiber provide health benefits, it’s important to eat a wide variety of fiber-rich foods. As mentioned above, some types of fiber are considered prebiotic (which means they support the growth and activity of beneficial bacteria) and this also supports digestive health. [5]

All dietary fiber offers a variety of health benefits, including the following: [1,6,7]

• Aids in stool regularity †
• Supports a healthy digestive tract †
• Helps keeps you feeling full †
• Helps support blood sugar levels (a.k.a. blood glucose) which are already within the normal range †
• Helps lower “bad” LDL cholesterol †

As always, it’s best to get nutrients—including fiber—from food. (See section below on fiber-rich food sources.)

How to Maximize Fiber Intake

Rather than focusing on a particular type of fiber, make sure you’re eating a wide variety of fiber-rich foods. Dietary sources of fiber include the following: [2,6,7]

Foods with soluble fiber

apples

barley

blueberries

beans

carrots

chia seeds

citrus fruits (oranges, grapefruit)

lentils

nuts

oats

oat bran

peas

psyllium

Foods with insoluble fiber

beans

bran

brown rice

buckwheat

bulgur wheat

cereals

fruits with edible peels or seeds (apples, pears)

leafy greens

legumes

nuts (almonds, walnuts)

quinoa

rolled oats

seeds

stone ground corn meal

vegetables (cauliflower, green beans, potatoes)

whole wheat products (flour, bran)

To boost your fiber intake, follow these tips:

• Start with simply eating more fruits, vegetables, beans, nuts, and seeds in terms of both quantity and variety.
• Eat whole fruits and vegetables instead of juices or processed foods. (Think apples instead of apple juice or applesauce.)
• Ditch refined grains (like white bread, pasta, and rice) in favor of whole grains like barley, brown rice, and quinoa.
• Add fiber-rich foods to meals and snacks you’re already making. For instance, top your yogurt with almond slivers. Sprinkle chia seeds on salads. Add diced veggies to casseroles and stir-fries. Mix some beans into your soups.
• Eat air-popped popcorn minus the butter and salt. As a whole grain, popcorn delivers plenty of fiber. Experiment with different herbs (like sprinkling on cayenne pepper or cinnamon) to boost the flavor.

Signs Of Low Fiber Intake

Health experts recommend that adults between 19-50 years old need 25 grams of fiber per day for females and 38 grams of fiber per day for males and adults over 50 need 21 grams of fiber per day for females and 30 grams of fiber per day for males, but most Americans get only about 15 grams a day.  [7]

Those who have a diet with a low fiber content may face possible health issues, most notably with digestion.

When you don’t get enough dietary fiber, this commonly causes infrequent bowel movements. It can also lead to stools that are difficult to pass, too firm, or too small. For many people, a daily bowel movement is normal; for others, it can be normal to have a bowel movement anywhere from three times a week to three times a day. [8]

While you should always look to food as your best source of nutrients, fiber supplements can contribute to your recommended daily intake—especially if you don’t eat enough fruits, vegetables, and other fiber-rich foods. Fiber supplements may contain different types of fiber choices such as acacia fiber, cellulose, guar gum, glucomannan, inulin, methylcellulose, polydextrose, and psyllium. [8,9] There’s no evidence that taking daily fiber supplements is harmful. [10]

Wondering how to take fiber supplements? It depends on whether your supplement comes in the form of a pill (which you take with a glass of water) or powder (which you stir into in a glass of water and drink once it dissolves). Either way, drink plenty of water or non-caffeinated beverages throughout the day to avoid any digestive discomfort.

Fiber Supplements In The Morning Or At Night?

If you need to increase your fiber intake beyond eating fiber-rich foods, you might be wondering when to take fiber supplements. Initially, even the best fiber supplements can cause gas and abdominal bloating until your body gets used to them, so you’ll want to ease into them. To minimize these issues, start with small amounts of the fiber supplement and drink plenty of fluids every day. [10] Then, slowly increase the doses of fiber daily or weekly, paying attention to any digestive issues that crop up. Take cues from your body—if you’re experiencing gas, bloating, or cramps, your body probably still needs to get used to that amount of fiber.  Always make time to talk with your physician about your concerns and to determine exactly what your body needs.

Also, know that fiber can interfere with absorption, so you’ll want to take a fiber supplement separately from any medications or other supplements. Your best bet? Take fiber supplements before bed if you take medications or other supplements in the morning or take fiber supplements in the morning if you take medications or other supplements before bed.

Bottom Line

Most people need between 25 to 38 grams of daily fiber. As a form of carbohydrate, fiber can be categorized as either soluble fiber or insoluble fiber. Consuming a diet of fiber-rich foods helps support bowel health and a healthy digestive system. A high-fiber diet includes foods such as fruits, vegetables, nuts, and seeds. Fiber supplementation can help increase your total fiber intake. What’s the best way to take fiber supplements? Knowing when to take fiber supplements  especially since fiber can affect the absorption of medications and other supplements. It’s best to take fiber supplements at a different time than you take any medications or other supplements. As always, talk to your healthcare professional before starting any new supplement.

Continue to check back on the Nature Made blog for the latest science-backed articles to help you take ownership of your health.

† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

References 

1. Oregon State University’s Linus Pauling Institute. “Fiber.” June 2019. Accessed on: July 5, 2022. https://lpi.oregonstate.edu/mic/other-nutrients/fiber
2. University of California San Francisco. “Increasing Fiber intake.” 2022. Accessed on: July 7, 2022. https://www.ucsfhealth.org/education/increasing-fiber-intake
3. S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. Available at DietaryGuidelines.gov
4. NIH News in Health. “Rough Up Your Diet: Fit More Fiber Into Your Day.” August 2010. Accessed on: July 7, 2022. https://newsinhealth.nih.gov/2010/08/rough-up-your-diet
5. Current Developments in Nutrition. “Health Effects and Sources of Prebiotic Dietary fiber. ” March 2018. Accessed on: July 7, 2022. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6041804/
6. Mayo Clinic. “Dietary fiber: Essential for a healthy diet.” January 6, 2021. Accessed on: July 6, 2022. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
7. Harvard T.H. Chan School of Public Health. “Fiber.” Accessed on: July 5, 2022. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/
8. Cornell University. “Fiber, Digestion, and Health.” November 2012. Accessed on: July 7, 2022. https://health.cornell.edu/sites/health/files/pdf-library/fiber-digestion-health.pdf
9. “16 Easy Ways to Eat More Fiber.” August 16, 2021. Accessed on: July 7, 2022. https://www.healthline.com/nutrition/16-ways-to-eat-more-fiber
10. Mayo Clinic. “I find it difficult to eat enough fruits and vegetables. Is there any harm in taking a fiber supplement every day?” December 22, 2020. Accessed on: July 7, 2022. https://www. mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/fiber-supplements/faq-20058513

Should I Take Fiber Before or After a Meal? – Performance Lab®

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You may have heard about fiber. It’s often talked about as part of improving your health and lifestyle through nutrition.

Considering fiber is such an essential nutrient for our health and wellbeing and offers many additional benefits, it’s surprising that we fail to consume the recommended daily intake.

On average, American adults eat 10 to 15 grams of total fiber per day, even though the USDA recommends 25g for women and 38g for men per day.¹

Still, it can be a tricky nutrient to get enough of, particularly if you have specific dietary requirements or more unique needs, this is when a fiber supplement can come in handy!

Fiber supplements are generally recommended to be taken before meals with a glass of water. However, are there any benefits to taking fiber before meals? What would happen if you took it after a meal?

Let’s explore this further!

Fiber: A Brief Overview

Fiber is the part of plant foods that cannot be digested – also known as roughage or bulk.

It’s a type of complex carbohydrate, so it does not raise blood sugar levels like simple carbohydrates do, such as white bread, pasta, or sweets. We need fiber for the smooth running of our digestive system and to avoid constipation.

There are two types of fiber:

Soluble
Easily dissolves in water and is broken down into a gel-like substance in the colon.

Insoluble
Does not dissolve and is left intact as it moves through the gut.

High-fiber foods often contain a mix of soluble and insoluble fiber.

From a health standpoint, consuming adequate amounts of fiber can reduce bad cholesterol, lower blood glucose levels, and help maintain good bowel health, which all protect against digestive issues, heart disease, and type 2 diabetes.

High-fiber foods include:

• Whole grains
• Barley
• Oatmeal
• Beans and pulses
• Nuts and seeds
• Fruits, such as apples and pears
• Vegetables

Why Would We Need a Fiber Supplement?

Fiber can be difficult to get enough of, especially as we live in a world surrounded by highly processed foods that typically lack this essential nutrient!

A supplement can be useful for those who have specific needs or even for those who want some additional benefits for improving their gut health, including, but not limited to, fat loss.

What Are The Main Benefits of Fiber Supplementation?

The Best Time to Take Fiber

It is often recommended to take a fiber supplement up to twice per day, before a meal, and with a glass of water. This would ensure you’re keeping your digestive system balanced throughout the day.

If weight management is important to you, you could take fiber before each meal at breakfast, lunch, and dinner to ensure you’re keeping fuller for longer, which reduces the risk of overeating.  

With our popular Performance Lab Prebiotic supplement, we’d recommend taking three capsules with your first meal of the day, then a further three capsules with your next meal. This helps support digestion, immune function, and fat loss, with the additional benefits of prebiotics!

Consuming a fiber supplement before meals would ensure the fiber gets where it needs to go in your digestive system before you consume your meal and would also ensure you remember to take it each time, which is key to reaping the health benefits.

A Final Word

Fiber is a crucial nutrient that you shouldn’t overlook! It’s important to get enough fiber through food, which is often achievable when you have a healthy, balanced diet.

Though in some cases, or for additional benefits, a supplement may be a worthwhile consideration.

To ensure proper absorption, we’d highly recommend taking a fiber supplement before mealtimes, which will also provide you with additional benefits, including fat loss and keeping you fuller for longer!

As with any supplement, you should consult your doctor before taking, particularly if you are currently on medication.

References

1. Bliss, R. (2017) Online Nutrition Resources at Your Fingertips. USDA.GOV

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When is the best time to take nutritional supplements? Should You Take Nutritional Supplements

Most people use dietary supplements in their daily lives to correct or prevent a deficiency. At the same time, some of them do it in the morning on an empty stomach, the other part – during the lunch break, and the third – before bedtime. However, there is no scientific evidence that the effectiveness of nutritional supplements depends on the time of their use. At the same time, scientists note that the regularity of intake affects the effectiveness of their use.

Despite this, some studies show that adding micronutrients to the diet at certain hours can reduce the risk of side effects. For example, certain types of vitamins can affect the absorption of food and improve the absorption of nutrients from ordinary foods. Therefore, further we will consider what conditions make it possible to achieve the maximum effect from the use of certain dietary supplements.

Effect of timing on vitamins

Due to the fact that vitamins have an individual effect on the body of each person, advice on their use may differ for each individual case. Recently, scientists have created a set of general recommendations for the prevention of side effects based on the time of administration. But despite this, many researchers report that adherence to such advice is not as important as the regularity of supplementation, especially when correcting a deficiency.

In other words, supplements should be used in your diet at a time when the body needs additional nutrients or lacks them. At the same time, the time of their reception may differ for each specific case.

However, in order to achieve the maximum effect from their use, we will figure out which types of vitamins are best used at one time or another.

Water-soluble vitamins

Water-soluble vitamins are nutrients that are not produced by the human body and cannot be stored in it. Therefore, these nutrients must be ingested daily with food intake, whether they are of animal or plant origin.

Water-soluble vitamins include vitamin C as well as B vitamins. Supplements with a high content of the first micronutrient can be used in moderation at any time of the day. As an alternative, natural sources of this substance, such as lemons, oranges and grapefruits, can be included in the diet.

B vitamins are recommended primarily for increasing energy production and reducing stress levels. Their list is quite large and includes trace elements, each of which affects certain functions of the body. Key B vitamins include:

Doctors say that the simultaneous intake of several B vitamins is absolutely safe for human health. Moreover, some pharmaceutical companies offer complexes that contain several B vitamins in the amount corresponding to the daily requirement of the body.

Due to the fact that B-vitamins contribute to the production of additional energy, it is recommended to take them in the morning, immediately after waking up. In addition, recent experiments have shown that consuming them at night can negatively affect the quality of sleep. Therefore, in order to avoid such a side effect, doctors still recommend using this type of vitamin in the morning or afternoon.

Although taking vitamins B and C can be beneficial, doctors advise avoiding supplements due to the likelihood of exceeding recommended intakes. Instead, it is better to use natural sources of nutrients.

Fat-soluble vitamins

Unlike water-soluble substances, fat-soluble vitamins are required by the human body in relatively small amounts. Using them in large quantities can lead to undesirable consequences.

The cooking process does not reduce the concentration of fat-soluble substances in food. Therefore, most often people get enough vitamins of this type and do not need to use the appropriate dietary supplements. However, some violations or non-compliance with a balanced diet can lead to the development of their deficiency.

Key fat-soluble vitamins include A, D, E, and K. These micronutrients are absorbed when consumed with fatty foods. Therefore, supplements with a high content of these substances should be used at the same time as meals.

Prenatal vitamins

Doctors around the world recommend that women eat between 0.4 and 0.8 milligrams of folic acid when planning pregnancy. It significantly increases the chance of conception. A similar recommendation is also given to women during the period of gestation, as this reduces the risk of miscarriage and contributes to the normal development of the child.

During pregnancy, doctors also advise the use of specialized complexes. They combine folic acid with other beneficial substances, such as calcium and iron.

An analysis of studies conducted in 2019 showed that the use of certain prenatal vitamins before the first meal causes nausea and disruption of the gastrointestinal tract. Doctors strongly recommend that appropriate supplements be consumed at the same time as the first meal, which reduces the likelihood of the above side effects.

Today there is a huge amount of vitamins for pregnant women, differing in the principle of action and the effect on the mother’s body, which are dispensed without a doctor’s prescription. When choosing them, you should carefully study the composition and amount of nutrients. In addition, before using such supplements, you should always consult with your doctor.

Abuse of supplements for pregnant women can lead to undesirable consequences not only for the fetus, but also for women. In this regard, it is strongly not recommended to take double the amount of supplements, regardless of the advice of a doctor.

Other supplements

In addition to vitamins, the human body also needs minerals to function properly. Supplements with a high content of them can be purchased online or in pharmacies without a prescription from a doctor. At the same time, the most popular of them are:

Despite the fact that many pharmaceutical companies claim that macronutrients are very safe, you should be extremely careful when using them. This is due to the fact that they can both positively and negatively affect the state of the body. Moreover, most of the studies aimed at studying minerals were carried out in the laboratory, which does not allow us to unequivocally state their benefits.

Doctors advise taking high macronutrient supplements daily with meals. This is due to the fact that the use of additives as an independent element can lead to such an undesirable consequence as disruption of the digestive tract.

Is it worth taking food supplements additional intake of vitamins and minerals has neither a positive nor a negative effect for persons adhering to a balanced diet.

So, one study showed that the regular use of supplements by people who regularly consume vitamins and minerals from natural sources is not able to reduce the death rate.

More recently, scientists have advised that vitamin and mineral complexes should be used with extreme caution, as some of them can lead to unpleasant consequences, like prescription or over-the-counter drugs. Some of the supplements can even cause significant harm to the body, such as vitamin E and beta-carotene, the excess of which is often the cause of death.

Women should be especially careful with supplements during pregnancy. An analysis of statistical data showed that an excess of vitamin A intake leads to impaired fetal development. At the same time, the use of folic acid in moderation can have a positive effect on pregnancy.

Experts say the best way to get healthy vitamins and minerals is from natural sources such as:

nuts; spinach; meat; cabbage; fruits.

Thus, a balanced diet allows you to take care of your health more effectively than vitamins. However, nutrient complexes should also not be avoided, especially in the presence of a deficiency of one or another micronutrient. It is important to bear in mind that not all vitamins can lead to oversaturation and adversely affect health.

Potential Risks

Before using vitamin and mineral complexes, people should exercise extreme caution and visit their doctor. This is due to the fact that the effect declared by manufacturers will not always correspond to the real outcome. Moreover, a glut of any vitamin or mineral can adversely affect health.

It is also important to note that some vitamins may react with medications. Therefore, during the course of treatment, it is important to regularly consult with your doctor.

Conclusion

The amount of research conducted to date is insufficient to state whether dietary supplements can have a significant effect on health. Moreover, some of them report that the timing of supplementation rarely matters, except when supplements are used to reduce the likelihood of side effects.

If the use of vitamin and mineral complexes is a necessity, then it is better to take them at lunchtime with meals. This will maximize absorption and minimize risks. However, before doing this, you should definitely consult with your doctor, who will confirm or deny that the use of certain supplements is safe for you.

SOURCES

• Aspy, D. J., et al. (2018). Effects of vitamin B6 (pyridoxine) and a B complex preparation on dreaming and sleep [Abstract].
• https://www.ncbi.nlm.nih.gov/pubmed/29665762
• Bibbins-Domingo, K., et al. (2017). Folic acid supplementation for the prevention of neural tube defects: US preventive services task force recommendation statement [Abstract].
  https://www.ncbi.nlm.nih.gov/pubmed/28097362?dopt=Abstract
• Chen, F., et al. (2019). Association among dietary supplement use, nutrient intake, and mortality among U.S. adults: A cohort study [Abstract].
  https://www.ncbi.nlm.nih.gov/pubmed/30959527

Best Time to Take Supplements – ET

The effects of supplements vary with the time they are taken. Photo: Tanya Dvoretskaya/Shutterstock

If you are taking nutritional supplements, quality and timeliness are two critical factors to consider in order to get the most out of them. That is, you need to use quality products from reputable manufacturers, and know when to take them and how to combine them with each other.

We won’t talk about quality and reputation here. Instead, let’s determine the best time to use supplements and get the maximum effect. Consider which supplements to take during the three times of the day: morning, afternoon, and evening.

Morning Supplements

Tip: Two morning supplements—vitamin E and CoQ10—should be taken with healthy fats. We offer avocado toast or green smoothie with avocado or coconut oil as a healthy fat breakfast!

• B-vitamins – recharging energy for the whole day. They include thiamine, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, folic acid, and cobalamin.

When used as a pre-packaged B complex, it will provide balanced doses of each vitamin. If the complex contains vitamin B12, then it should be consumed two hours before or after taking vitamin C, which affects the body’s ability to absorb B12. B vitamins can be taken with or without food.

• Coenzyme Q10 – good for the heart. It should be taken with healthy fats. If you have diabetes or low blood pressure, be aware that CoQ10 can lower blood pressure and blood sugar, so don’t take it unless your doctor tells you to.
• Iron. Take this mineral on an empty stomach and never with calcium or coffee. If you feel sick, then you can drink iron with meals. If your breakfast contains a lot of calcium (for example, milk, milk yogurt, leafy greens), then take iron later, then it can be combined with vitamin C, which improves its absorption.
• Vitamin E. Take this fat-soluble vitamin with healthy fats.
• Vitamin C. Now is the time to take your first two-day dose of vitamin C. Taking iron along with vitamin C helps with absorption.

Daily Supplements

Some of these supplements should be taken with food, so it’s best to take them right after dinner.

• Fish oil – much better absorbed with food. Here’s the trick: Freeze your fish oil supplements. When frozen, these essential fatty acids are absorbed faster and do not cause belching.
• Iodine – this mineral can energize at noon.
• Vitamin D . Take with healthy fats: avocado, eggs, olive or coconut oil. Vitamin D works in sync with vitamin K, improving its absorption.
• Vitamin K is a heart-healthy vitamin that works hand in hand with vitamin D and is best absorbed with healthy fats. If you are deficient in vitamin K, then take it a few hours before or after any other fat-soluble vitamins (such as A, D, and E).
• Vitamin C . Time for a second dose!
• Zinc – Take this mineral with food, never with calcium or iron. Zinc also interferes with the absorption of copper and other minerals, so be sure to take it at least two hours before taking these supplements.

Evening Supplements

• Calcium is best absorbed when taken at night. Don’t eat a lot of calcium along with a lot of zinc or magnesium because they all compete for absorption.
• Magnesium is one of the best supplements to help you relax and sleep, so it’s best to take it before bed. Do not take high doses of magnesium along with large amounts of calcium or zinc because they all compete for absorption.
• Probiotics. Good bacteria work best in the gut when taken without digestive enzymes that can break them down. But, if you are taking probiotics to treat certain conditions (eg, diarrhea, irritable bowel), follow your doctor’s recommendations.
• Turmeric – helps with digestive problems. The optimal time to take turmeric (curcumin is the active ingredient) is three hours before or after a meal, so it is best to drink turmeric before bed.

More to know about taking supplements

Keep these tips in mind:

• If you’re taking a multivitamin, take it with meals to prevent nausea.
• High quality food-based multivitamins may require more than one dose for better absorption. Check the instructions on the package.
• Do not take antioxidant and calcium supplements at the same time. Calcium can reduce the body’s ability to benefit from beta-carotene, lycopene, and other carotenoids.
• Do not take large amounts of mineral supplements at the same time because they compete for absorption. Instead, take mineral supplements at least two hours apart.
• If you drink green or black tea, do not take iron supplements at the same time. It is best to wait a few hours between taking the tea and supplementing.