Ask Denise: What’s the Best Way to Take My Supplements — and When?


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Denise

Denise John, our senior science editor, has a BS in biology and a doctorate in neuroscience. She learned to play with gymnastics classes in ninth grade and can still. She spends much of her time interpreting research, and you can see what she learns about the various health conditions in our growing library of so-called articles. goop PhD. You can send your questions to Denise at [email protected].

Dear goop, Is there a certain time of day that is best to take vitamins and supplements? And should they be taken with or without food? —Gattu M.

Hello, Cat. When it comes to taking supplements, these two questions often arise. If you’re asking these questions, you’re probably already taking supplements, which is a great way to avoid nutritional gaps just in case your diet is short.

If you are still deciding which supplements are best for you with your doctor, consider your unique diet, lifestyle and health. And you can discuss some of the research below with them as well.

WITH OR WITHOUT FOOD

Taking supplements with food is usually the best general rule. It can be easier in the stomach, and most nutrients are better absorbed that way, especially fat-soluble vitamins A, D, E, and K. Multivitamins that contain a combination of nutrients — vitamins, minerals, herbs, and so on. goes well with a smoothie or a meal (these summer rolls are our go-to lunch now) to help your body get the nutrients it needs.


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When it comes to individual supplements, the search becomes more nuanced. Studies show that people tend to absorb vitamin D 50 percent better with the larger meal of the day. Take seaweed and fish oils with food it can improve absorption, but it depends on the type of oil and how it is encapsulated. However, taking them with food helps to minimize fish bites. Combining turmeric with piperine, a compound in black pepper, can aid its absorption. And pairings probiotics with meals can help more nutrients enter the body.

But certain nutrients, as well Vitamin B., can be better absorbed on an empty stomach. One study showed an increase in absorption of 33 percent for B12 and up to 117 percent for folate (B9) when fasting (compared to taking supplements with meals). Iron it is also better absorbed on an empty stomach but often causes stomach pain when taken as such. And calcium can be taken with or without food, depending on its type.


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MORNING, MIDDLE, OR NIGHT

When you take your supplements depends on when you eat and sleep, of course. Typically, consuming stimulant nutrients — B vitamins, green coffee bean extract, CoQ10, etc. — during the morning or early afternoon is best.

To keep us balanced and healthy, our body absorbs only so much in turn. So spreading supplements throughout the morning and after noon can help your body take in more than it needs. In addition to taking your multis in the morning, take it vitamin D. in the afternoon you can ensure better absorption, if this is the time of your biggest meal of the day. And of course, take melatonin for occasional sleep support should be made to sleep.


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* These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.


This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis or treatment and should never be invoked for specific medical advice. To the extent that this article presents the advice of doctors or physicians, the views expressed are the views of the expert cited and do not necessarily represent the views of goop.



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