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The Best Time To Take Supplements
What isn't so widely known is that the time you take your supplements can impact on how much your body absorbs these supplements and how successfully they work, hence it is essential to know when is the best time to take supplements.
By: Pure Science Supplements Limited
With all this in mind, here is a quick day to night routine to help improve how you feel and perform.
Iron and Vitamin C: Taking iron with Vitamin C help with absorption and it is important to take it as far away as possible from calcium – as calcium acts as an inhibitor to iron. Taking iron on an empty stomach is best – so 30 minutes before your breakfast meal and at least an hour after your protein shake. If you find it gives you an upset stomach, then take it with your breakfast.
B vitamins: B vitamins are best taken with breakfast and will set your body up with what it needs to metabolize food for the day.
It is worth noting that B Vitamins and Vitamin C are water soluble vitamins, so your body cannot store these. It is best, particularly with Vitamin C, to split the dose – so maybe take another dose with your lunch.
Vitamin E: This is a fat soluble vitamin and eating with a breakfast of nuts, yogurt, milk or avocado can help absorption. This will help with the maintenance of the heart and your circulation. It can be stored in the body and so one dose will work to maintain your body levels.
Selenium: This is a powerful antioxidant and anticancer supplement. This also facilitates the intake of Vitamin E and should therefore be taken in the same dose.
Morning or Afternoon
Zinc: Zinc is best taken at a different time to iron and calcium, therefore the best time is with your lunch. This will contribute to your immune system but can cause an upset stomach, so take it with food.
At some point, maybe at this point – mid-morning – or mid-afternoon, you will be thinking about your preparation for a workout. Taking supplements in the right order around this time can optimize our efforts – so, as with everything mentioned so far, timing is everything.
One Hour Before Workout
Caffeine tablets: Drinking coffee is not advised as it can hinder the absorption of many vitamins and minerals. Therefore, take a caffeine tablet to boost fat burning and endurance.
Green tea extract: Green tea extract better absorbs into our system, therefore better works to increase endurance.
Nitric Oxide (NO) supplement: This will increase endurance and strength during workouts aid muscle growth and aid fat loss.
The optimal time for the post workout supplements is said to be 45 minutes. After this it is felt you have missed the window for optimizing your efforts. Remember your body is a complex biological machine and like all machines it needs food. Without this food it will under perform, in short, you will feel awful rather than enlivened!
Vitamin D: This is synthesized in the body after exposure to the sun. The UV index needs to be 3+ for the body to naturally generate vitamin D. If you are lucky enough to live in a perpetually sunny place, then you could be fine. But, Vitamin D is crucial in the regulation of our moods, so shouldn't be underestimated in its power to impact on our day. It is best taken with a main meal, which includes dietary fats. So, with your lunch or dinner.
Calcium: Calcium is an inhibitor for the intake of iron. It is important to take this at a different part of the day to iron, hence take it in the evening. Calcium is the most prevalent mineral in the body, mostly in bones, but also aids nerve transmission and muscle function. It is best taken at night because some argue that the body works to repair whilst sleeping and calcium supplement will support this process.
Probiotics: These aid the friendly bacteria, or microflora in the gut. These are best taken on an empty stomach and therefore 60 minutes after eating to avoid the supplement interacting with digestive enzymes. By taking the supplement before bed the body can absorb the microflora whilst you are naturally fasting.
Some important suggestions
It is important to realize that Vitamin A, D, E and K are fat-soluble. This means they are best taken with food. This is because these supplements can cause nausea, heart burn and gastric disturbances when taken on an empty stomach.
B12, unlike other B vitamins, works best on an empty stomach. You will notice that most energy supplements contain a large dose of B12, therefore taking this vitamin mid-morning or mid-afternoon will offer a good boost to your day. But, importantly, you will then be taking the B12 on an empty stomach when your body is more receptive.
Green supplements such as Supergreens are high in necessary fibres. This can cause bloating, gas and bowel movement. So, here timing is a matter of practicality. You should avoid taking these supplement a couple of hours before a workout or competition, as the consequences could be highly inconvenient!
Pure Science Supplements Limited