Work with dietary supplements

Useful tips/21 January 2021

To maximize the benefits of supplements, it is important to know when to take them and how to combine them.

Supplements may include: vitamins, minerals, amino acids, antioxidants, sorbents, phospholipids, plant extracts and various peptides. Remember that it is advisable to take them taking into account the tests and doctor’s recommendations. There are supplements that help to assimilate each other, they are called synergists. There are those that should not be taken together, otherwise the effectiveness of each of them will be reduced - these are antagonists.
All this does not mean that you can not drink vitamins and minerals on the same day, just choose different times for them.

What to take on an empty stomach?
Amino acids are better to take each one separately with time intervals.

For better absorption of collagen, you can add vitamin C and hyaluronic acid. There are ready-made supplements with such a composition.

Separately it is worth taking sorbents and fiber, psyllium, various types of pectin, etc. At the same time, do not forget to drink enough fluid during the day, because toxins need not only to bind to the sorbent, but also to remove from the body.

If several supplements are prescribed on an empty stomach, I advise you to distribute them as follows. One - to drink immediately after waking up. The next one half an hour before eating. If there is still a dietary supplement recommended to take on an empty stomach - you can drink it 2 hours after breakfast.

How to drink vitamins, so that they are digested better?
All fat-soluble vitamins should be taken with fatty foods. Often vitamins A, E, D3 and K2 already come in capsules along with oil or as an oil solution.

Vitamin E can be taken together with vitamin C, zinc, selenium, at different times with vitamins D3 and K2. After taking zinc, there are often complaints of nausea. This can be avoided by drinking it after a solid breakfast or lunch. Magnesium and calcium are not compatible with iron. Therefore, iron is most often prescribed at lunchtime, and magnesium and calcium in the evening 2 hours before bedtime.

Iron is best taken together with vitamin C for better absorption.

People 45+ - take vitamin D3 along with vitamin K2 to ensure that calcium is not redistributed into the blood vessels, kidney vessels, or atherosclerotic plaques. For every 5000 IU of vitamin D3, 100 mcg of K2 is needed.

It is good to drink tryptophan in the evening. It will help improve the quality of sleep, but if you want to reduce cravings for sweets - transfer its reception to the morning.

Adaptogens such as ginkgo biloba, ginseng, radiola rosea, eleutherococcus should not be taken in the afternoon. They have an energizing effect and can disrupt sleep.

Plant extracts are advised to take at different times of the day with a break of at least 4 hours.

While taking supplements, try to exclude or limit coffee and tea as much as possible. You can drink a cup of coffee not during breakfast, but 30-40 minutes after. Taking vitamins and trace elements separately is relevant if you are in severe deficiencies and it is important for you to compensate for them as soon as possible. In other cases, you can opt for multivitamin complexes. Just pay attention that the micro- and macronutrients are in chelated forms or in good working dosages.

It is important to remember that you should not expect from dietary supplements such a quick effect as from medicines aimed at relieving symptoms. Some need to be taken over a long period of time to replenish deficiencies and get results. But I do not recommend taking any supplements without a break and monitoring your health. Also, the result depends on the state of your GI tract. Decreased acidity, impaired bile flow, damaged mucosa - all this prevents the full absorption and assimilation of useful substances. Remember this and before taking any supplements - take care of your digestive system.

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