General advice:
Keep in mind that supplements are a temporary crutch. An underlying cause of deficiency or increased nutrient need should always be addressed, like poor absorption of nutrients in the gut despite a good diet.
Supplementation does not replace lifestyle related deficiencies such as going to bed too late or getting up late, too little or too much exercise, drinking alcohol, smoking, etc.
It takes time for nutrients to saturate cells. Give it 60-90 days to notice results. No point hoarding tons of products and trying them for just a short period of time. Better to get less but being consistent.
Supplements undergo the same process of absorption as nutrients from food. In order to benefit from supplements, absorption and assimilation must be optimal and it often isn’t - the reason why people take supplements in the first place. If you sense that you’re not utilising nutrients well, work with a professional to improve digestion.
There might be contraindications for taking certain supplements depending on your health condition and / or medications taken. E.g. fish oils are not recommended in epilepsy. Always consult with your doctor.
Invest in quality. Cheap supplements often have not been tested for toxicity or effectiveness. They are usually produced in China or India where the supplement market is not well regulated. Quality supplements should not have undesired additives, too.
Check the label for the dose, or discuss with your practitioner how much you should take. One one tablet / capsule / spray often does not equal a full or recommended dose.
The recommended dose on the label is different to the therapeutic dose prescribed by a practitioner. Recommended dose is intended to correct minor imbalances while therapeutic dose aims at adressing specific health issues.
Tannins in tea and coffee can negatively affect absorption of nutrients so best to take supplements with water.
Although some practitioners advise taking certain supplements first thing in the morning on an empty stomach, I find that it almost always results in stomach upset over time and don’t advise doing so.
At high doses, minerals compete for absorption and therefore should not be taken at the same time, e.g. zinc and magnesium. This is especially important when taking supplements without supervision.
When taking an isolated nutrient for a prolonged period of time, it will get synergistic nutrients out of balance, e.g. taking zinc on its own may cause copper deficiency. While it’s often necessary to take isolated nutrients to correct deficiency or excess, it should be done under supervision.
How and when to take most common supplements:
Multivitamin, B vitamins: in the morning due to their energising properties. If possible, I recommend dividing the dose into two servings because B vitamins (also as part of a multi) are water soluble and therefore quickly lost with urine. Take one after breakfast and one at noon. Otherwise, take the full dose after breakfast. B12 is the only B vitamin that is stored in the liver.
Most effective multivitamins contain added foods like orange, apple or berries which increase bioavailability of nutrients.
Vitamin C: any time. Vitamin C is also water soluble and it is best to divide the dose into 2-3 servings, if possible. The best vitamin C formulations contain bioflavonoids which are always present where vitamin C is naturally found (i.e. food). Bioflavonoids enable vitamin C to function properly. Otherwise, if finances allow, use liposomal vitamin which stays in the body for longer and is absorbed better.
Vitamin A, D, E, K, beta carotene, cod liver oil, fish oil, plant based omegas: with food containing fat. These are fat soluble, and fat aids their optimal absorption. Fish oil should contain added vitamin E. Always match vitamin D dose with your current levels. If you supplement, retest every 3 months. See a separate article on fats and supplemental oils here.
Probiotics: with food, preferably last meal, when stomach acid will be attached to food particles rather than the probiotic. Probiotics are a bit like medication - each microbial strain provides different health benefits. Unless you have some knowledge, it is best not take just any probiotic because it can exacerbate existing symptoms, e.g. constipation or rashes.
You do not need to fear that probiotics are dead by the time they reach the desired place. Cell walls of dead bacteria can provide plenty of health benefits, from immune function to detoxification.
Each probiotic strain must be accurately described on the packaging:
with a generic name (e.g. Lactobacillus), species (rhamnosus) and also patent identification (e.g. ATCC 53103 or 299 v, etc.). If they don’t, then quality is questionable.
Iron and zinc: betwen meals, 1-2 hours away from food, if possible. If iron and zinc supplements cause stomach upset, take them with food. Non-heme iron supplements (plant based) are best taken with vitamin C which aids its absorption, e.g. with freshly pressed orange juice.
Since iron can feed bacteria, lactoferrin together with active B vitamins, cod liver oil and appropriate dietary interventions is my preferred way to increase iron status.
Magnesium malate: in the morning as it aids energy production.
Magnesium, other forms: can be taken any time as they aid both, energy and sleep
Magnesium glycinate: general use, great for anxiety, well tolerated
Magnesium citrate: strongest laxative properties of all Mg forms but can cause digestive upset in non-constipated individuals
Magnesium threonate: brain health
Magnesium taurate: cardiovascular health (e.g. reducing blood pressure)
Selenium: most often recommended for Hashimoto’s thyroditis. If you’re are on thyroid hormone medication, it is important to keep a 2-hour break between taking the medication and selenium. Otherwise, ok to take any time.
Turmeric: any time. The active substance in turmeric is called curcumin. It is fat soluble and best absorbed when taken with a source of fat and piperine from black pepper or cayenne peppers, which is not always possible. Turmeric with Meriva formulations already contain a form of fat so are more effective. The best (and most expensive) turmeric supplements are micellised, meaning water soluble and immediatly absorbable. The trademark for micellised curcumin is Theracurmin.
Algae like chlorella and spirulina: first half of the day as they have invigorating properties.
Wheat grass and barley grass powders: they should always be in the form of powdered juice. Humans cannot digest grasses, therefore taking unjuiced wheat grass and barley grass is counterproductive. Look for powdered wheat grass and / or barley grass juice instead. Also best to take in the first half of the day.
I have international clientele and want everyone to have access to the same quality supplements at a reasonable price, so I mainly use iHerb. Should you wish to use iHerb too, you can use my code QDB645 to get a discount off your first purchase.