Contrary to popular belief, food supplements cannot be consumed all day long: they must be taken on a precise schedule to maximize their effectiveness and good absorption. Raphaël Gruman, dietitian-nutritionist, tells us more about this.
Supplements should not be consumed at any time…and with any food
Before even wondering what time to take your supplements, knowing the situations to avoid is essential.
“Coffee and tea may slow the absorption of certain supplements, such as iron“, confirms Raphaël Gruman, dietician-nutritionist.
It is therefore better to combine iron with vitamin C when you get up, which improves its absorption.. “You can also shift the consumption of your tea a little later in the morning, or enjoy a simple herbal tea, for better assimilation”, he specifies.
In other words, certain drinks or foods can reduce the effectiveness of your supplements if they are consumed at the wrong time. This is particularly true for iron, but calcium also seems to be affected.
“When taking calcium, it is preferable to combine it with vitamin D, which facilitates its fixation.“, admits the expert.
Since vitamin D is fat soluble (it dissolves in fats), “However, remember to consume it with fatty foods such as eggs, cheese or other sources of lipids, to better assimilate it. still advises the dietitian.
Why should dietary supplements be taken at specific times?
You will have understood: the time when you take your food supplements considerably influences their effectiveness, their absorption and the way in which they are tolerated by the body.
Vitamin B, for example, has a relaxing effect. “It is therefore preferable to take vitamins B6 and B9, which contribute to relaxation, in the evening,” recommends Raphaël Gruman. Taking magnesium, which helps you fall asleep, is also recommended at the end of the day.
“Overall, vitamin cocktails, especially any containing vitamin B, are often better tolerated in the evening, although the effect varies depending on the type of vitamin B consumed,”
reminds the dietitian.
Be careful, however, with “catch-all” vitamin mixtures, which are not always desirable. “It is better to target the vitamins that we really need”, recommends the practitioner.
In summary, taking supplements is never trivial, especially when they are “taken badly” outside of meals.
“If taken, the advice of a specialist or pharmacist is therefore strongly recommended, so that the supplementation is truly useful and non-toxic,” concludes Raphaël Gruman.