The best time to consume your daily supplements is…

Shubha Ramesh L, chief dietician at DHEE Hospital, explains, “Understanding the optimal timing for taking supplements can significantly impact their effectiveness. Tailoring your supplement routine to particular times of the day can enhance absorption and maximise benefits, helping you achieve better health outcomes.”

Factors to consider for optimal supplement timing

When determining the best time to take your supplements, you need to consider a few factors. “Different vitamins and minerals are absorbed better at specific times of the day. Some supplements also need to be taken with food, while others should be taken on an empty stomach,” informs Shubha.

She adds that the timing can help minimise side effects, such as stomach upset. “Choose times that fit your daily schedule to ensure consistency.”

Timings differ between water soluble and fat soluble vitamins. (Source: Freepik)

Specific vitamins and minerals and their optimal timing

Shubha suggest the best times of the day to take these specific supplements:

Vitamin D: Best taken in the morning with breakfast, especially if the meal contains some fat, as it is a fat-soluble vitamin. Morning sunlight exposure can also enhance its effectiveness.

Omega 3: Take with meals, preferably at lunch or dinner, to enhance absorption and reduce the risk of fishy aftertaste or burping.

Vitamin B: Water-soluble and best taken in the morning. This timing can help with energy levels throughout the day as B vitamins support metabolism.

Magnesium: Ideally taken in the evening, as it can promote relaxation and improve sleep quality due to its calming effect on muscles and the nervous system.

Timing differences between water soluble and fat soluble vitamins

Shubha says that timings differ between water soluble and fat soluble vitamins. The reasons are stated as follows:

Water Soluble Vitamins (e.g., Vitamin C, B Vitamins): These vitamins dissolve in water and are best taken on an empty stomach, either in the morning or between meals, for optimal absorption.

Fat Soluble Vitamins (e.g., Vitamins A, D, E, K): These need dietary fat for absorption, so it’s best to take them with meals that contain healthy fats. This ensures they are properly absorbed into the bloodstream.