When and which food supplements?

September 14, 2022 Claudia Ohlmeyer
Nutrition

How to get the most out of food supplements

The subject of nutritional supplements is too complicated? When? How much? Which ones? It's easy to lose track. We shed some light on the subject and have summarised the answers for you:

In order for food supplements to develop their full potential, you should know which vitamins to take and when.

We help you to plan:

In the morning or in the evening?

The best time to take it is usually in the morning with a meal. However, there are exceptions. There are a few supplements that promote healthy sleep, and it's best to take them just before you go to bed!

Vitamins that should be taken in the morning include:

Vitamin C
Certain B vitamins
Vitamin D

Vitamins and minerals that are better taken in the evening, just before you go to bed, include:

Vitamin B3 (niacin)
Magnesium

In combination with a meal?

Also good to know: Certain vitamins should be taken in combination with a meal. This is because they are "fat-soluble". This means that they only dissolve in combination with fat and can only be properly absorbed by your body. Fat-soluble vitamins include:

Vitamin A
Vitamin D
Vitamin E
Vitamin K

So-called healthy fats are a good choice for breakfast. These can be found, for example, in

Nuts
Avocados
Coconut oil

Combining food supplements

Which vitamins and minerals should not be taken together? In addition to when to take them, the right combination is also crucial. There are vitamins that can be taken together and should even be combined together to improve effectiveness. But there are exceptions here too:

Vitamins that should not be combined

Iron should NOT be combined with calcium, magnesium and zinc, as they displace each other from the oxidation stage. It is better to administer iron with vitamin C. Vitamin C promotes iron absorption.
Folic acid should NOT be combined with zinc, as this prevents absorption.

Vitamins that should be taken together

Vitamin D and K2 should be taken together. Vitamin K2 supports the sun vitamin by activating proteins and making them usable. This includes, for example, the protein oseocalcin.

Author: Claudia Ohlmeyer