This is one of the most common questions we get at Sage Wellbeing so we'd like to help make it easy for you.
The first rule here is to read the label and follow the manufacturer's instructions.
The second thing to bear in mind is that consistency is key.
If the instructions say to take with a meal, there is generally a reason for this. Not adhering to this may result in nausea or an upset stomach.
Some vitamins are best absorbed under special conditions. The best time to take fat-soluble vitamins like vitamin D, A, E and K is with a meal containing fats because they dissolve in oil (eg extra virgin olive oil, avocado, nuts, seeds, ghee, coconut oil, full-fat dairy, animal fat.) An excess of fat soluble vitamins are retained and stored in the body.
DHA, docosahaexanoic acid, is an Omega-3 fatty acid that is essential for brain health. It is best to take your DHA in the evening versus early in the day, so your body does not burn it as fuel but instead it can get to your brain to turn on the production of neural stem cells. Consuming a fish oil supplement with a meal that contains fats will enhance their absorption.
Zinzino BalanceOil+ is a wonderful source of DHA and also EPA. Shop HERE
There is conflicting information available as to when you should take water-soluble vitamins like vitamin C and B-complex vitamins for best absorption. Some people find they prefer to take with food and others on an empty stomach. Vitamin B can affect sleep so is generally best consumed early in the day. Vitamin C levels deplete throughout the day so it is wise to ensure you are consuming some later in the day also. An excess of water soluble vitamins is generally excreted in the urine.
To be properly absorbed, some supplements require acid in the stomach. These supplements will generally have this information in the directions for use. Take these with a meal because you produce stomach acids when you eat.
If one was living in the wild one would consume minerals when consuming plants, animals, soil (fulvic acid, humic acid) and water. So, in theory, I believe there is no best time to take mineral supplements. The best time is what works for you.
Some people find taking zinc on an empty stomach makes them queasy and prefer to take with food. Magnesium can be taken at any time of the day and some people like to take their magnesium supplement at night to aid a restful sleep. I always replace my electrolytes first thing in the morning in the form of fulvic acid and again straight after exercising in the form of a home-made electrolyte drink (pinch of salt with a squeeze of citrus in filtered or spring water.)
Probiotics are another category of supplements where the optimal time for consumption varies depending on the strain, the formula and the health issue they are addressing. The general rule of thumb is that they should be taken on an empty stomach. In saying that, most often they are better consumed late in the evening or at bedtime.
NMN is a precursor to NAD+. Dr David Sinclair is an Australian and an acclaimed Harvard Medical School scientist. He has been named one of TIME's 100 most influential people and his book 'Lifespan' is a wonderful read for those interested in healthspan. He has done extensive research into the health benefits of NMN. Dr Sinclair has written that NMN is one of the supplements in his longevity supplement stack, as is resveratrol. In his book 'Lifespan' he states that he takes 1000mg (1g) NMN every morning along with 1g Resveratrol with his homemade yoghurt.
Shop Cymbiotika NMN HERE
Pre-workout supplements eg protein powder (eg Cymbiotika Australia Plant Protein Powder), creatine (eg Cymbiotika Australia Creatine) and ashwagandha (eg Qenda Australia Ashwagandha) are generally best taken at least 15 mins or up to 1 hour before your workout.
Post-workout supplements eg hydration formulas (eg Cymbiotika Australia Pure Hydration) aid recovery and are best taken within 45 minutes of finishing your workout.
The best time to take whole food health boosts depends on the formula. If the formula is designed to give you energy it is best taken before 4pm. L.I.F.E. wild foods gives sustained mental and physical energy and therefore is best taken before 5pm.
There is no supplement or food replacement for adequate sunshine exposure, movement and exercise, social connection, a sense of purpose and a belief in something greater than oneself.
Nutritional science is a fledgling science. It is very likely that common beliefs in this area will be challenged in years to come. It is important to be abreast of the latest research and keep an open mind.
References:
Morris MC, Evans DA, Bienias JL, Tangney CC, Bennett DA, Wilson RS, Aggarwal N, Schneider J. Consumption of fish and n-3 fatty acids and risk of incident Alzheimer disease. Arch Neurol. 2003 Jul;60(7):940-6
“It is urgent that as a society, we begin to take a prevention-based approach to health, not a disease-based one” says Dr Luigi Fontana who is an internationally recognised scientist and a world leader in the field of nutrition, physical exercise and healthy longevity in humans. The WHO estimates that by amending lifestyle factors including poor diet, physical inactivity, smoking and excess body weight, we could prevent at least 80% of cases of cardiovascular disease, stroke, and type 2 diabetes and more than 40% of cancers. Dr Luigi says “It is essential that more people know how they can prevent disease, improve their quality of life and reduce suffering from the chronic diseases they have. The time has come to take control of our own health. Instead of dealing with the long-term consequences of chronic diseases, we need to modify our behaviours, because to do so will have a cascading effect on many fatal and disabling diseases, and on ecosystems and planetary health as well”
- Fontana, L. (2020). The Path To Longevity. Melbourne, AUS: Hardie Grant books
