Should You Take Supplements in the Morning or Before Going to Bed?
Ready to jump on the supplement bandwagon? But not sure when to take your health supplements? Not to worry; we are here to help. Even though you can take supplements whenever you want, some are more effective in the morning, while some offer optimum benefits when taken at night.
When to take a supplement depends on which one you are taking. In this article, you can learn which supplements should be taken in the morning and the ones you need to take at night. We have also added some essential supplements that can be taken at any time of the day.
Supplements to Take in the Morning
Vitamin B complex supplements provide a surfeit of benefits. Among B Vitamins are thiamin, riboflavin, vitamin B-6, niacin, biotin, vitamin B-12, folic acid, and pantothenic acid. While each has unique functions, most people take vitamin B to reduce stress and boost energy.
Because of its energy-boosting properties, it is ideal that you take a vitamin B supplement in the morning. In addition, you should take this water-soluble vitamin on an empty stomach. This will help your body to absorb the vitamin easily.
Omega-3 Fatty Acid
Omega-3 supplements are a vital nutrient that supports growth, cardiovascular function, and brain functions. It can be taken at any time of the day. However, if you take the one made of fish oil, you should take it with a meal with fat in the morning to improve omega-3 absorption. It absorbs well when taken with fats such as flax, avocado, or whole-fat milk. This can reduce side effects like acid reflux.
But if you take the plant-based omega-3, it can be had any time of the day as it’s always bioavailable. Besides being bioavailable, plant-based omega-3 supplements are better than the traditional omega-3 fatty acids from fish or fish oil as they have no fillers, carrageenan, or artificial ingredients. It’s pure and highly effective.
A multivitamin pill is an ideal combination of the most essential minerals and vitamins. The easy-to-take tablets usually contain Vitamins A, B, C, E, and K. They also provide the goodness of minerals like copper, zinc, and selenium. As multivitamins consist of both fat-soluble and water-soluble nutrients, they should be taken with food, ideally in the morning.
You can also use a multi-vitamin evening cream before bed to give your skin the nourishment to combat daily wear and tear.
When you are ready to conceive, nourishing your body with prenatal vitamins is important. These pills provide the benefits of several nutrients, including iron, calcium, and folic acid. Typically, prenatal vitamins are a combination of fat-soluble and water-soluble vitamins. You might want to take these pills with food as these could upset your stomach. While taking prenatal vitamins in the morning is recommended, the best time to take them will depend on each person’s health.
In the morning, you should take energy-boosting supplements containing ingredients such as organic nitric oxide, ginseng, and ashwagandha. Taking these health supplements before starting your day will help keep your energy levels high. Moreover, these can improve focus and boost your mood. However, a word of caution, avoid taking these supplements in the late evenings, as they could hinder your sleep.
Supplements to Take in the Night
Vitamin E can protect your body from free radical damage. Getting a sufficient dose of this vitamin can lower your chances of cognitive decline, cancer, and cardiovascular disease. Vitamin E from sunflower is also great for maintaining your skin health as it helps protect against collagen cross-linking and lipid peroxidation - chemical events in the body that are both linked to skin ageing. Foods like seeds, nuts, and some oils have high vitamin E. So, if you are struggling to meet your daily requirements, you can take a vitamin E supplement at night and reap all the benefits of this powerful antioxidant.
Magnesium is an essential macrominerals that is vital for bodily functions. Magnesium can prevent and treat serious diseases, including migraines, Type 2 diabetes, heart disease, and Alzheimer’s.
Not just that, it can elevate your mood. Magnesium can help you relax and sleep, so you should take the supplement right before bedtime. Remember to take the mineral on an empty stomach. Otherwise, it can have a laxative effect and lead to diarrhoea.
If you are not a big fan of taking supplements, you can also consider applying oils or lotions containing magnesium. Since it is absorbed through the skin, it is a fast and effective way to increase the magnesium levels in your body.
Sleep Aid Supplements
Sleep aid supplements have a very obvious function - relaxation and sleep. Therefore, you must take sleep-inducing supplements that boost your body's natural melatonin production at night. Go for supplements with natural ingredients like passion flower, valerian roots, and tart cherries. It is recommended that you have these supplements just before bedtime for a peaceful sleep.
Supplements You Can Take During Any Time of the Day
Surely, these are some of the most useful supplements, but they are not all. There are several other minerals and vitamins you must take to ensure healthy body functions. Three of the most common minerals your body needs are iron, calcium, and zinc. You should take these minerals daily with food, but there are no rules regarding what time of the day you should take them.
The same rule applies to vitamins C and D. Vitamin C helps form and maintain blood vessels, skin, and bones. Unfortunately, the body cannot store vitamin C, so you must take it in small doses every few hours. Taking it with food can reduce the chances of indigestion, nausea, or constipation.
On the other hand, Vitamin D helps bone health and teeth. It also regulates inflammation and immune function. Your body produces vitamin D when exposed to the sun, but this is not always possible. So take the easy route and take a vitamin D capsule any time during the day.
Another helpful supplement you can take is a probiotic supplement. These can help with digestion, weight loss, immune function, and heart health. Some probiotics, such as bifidobacterium and lactobacillus, are more effective when taken 30 minutes before eating. Still, there is no recommended time of the day you should take probiotics.
Finally, you can take alkalinising supplements. These supplements increase the body’s alkalinity. This can reduce the risk of chronic diseases and boost your overall health. Take an alkaline supplement any time during the day to detox your body.
Health supplements help manage nutrient deficiencies and each one works differently. So, you need to know which supplements you should take depending on your age and how to take them. It is also important to assess whether the vitamin can be taken before or after meals.
Timings for vitamin supplementation are usually flexible, but you should consider the best time to take the supplements for them to be more effective. For instance, you can reap the best results from vitamin B, multivitamins, omega-3 fatty acids, prenatal vitamins, and energy-boosting supplements if you take them in the morning. On the other hand, it is recommended that you take vitamin E, magnesium, and sleep aid supplements at night.