It is indeed wise to use supplements for persons with special nutritional requirements, e.g. pregnant women, children, people with anorexia nervosa. To explain further, pregnant women need to take folic acid to reduce the risk of neural tube defects. For most people, it is important to have a balanced, healthy diet and supplements may be used to complement (not to replace) a person’s nutrient needs.
Some people believe that as we derive nutrients throughout the day from food, having our nutrition supplements at night helps our body get some nutrition as we sleep. The downside is that digestion slows down during sleep, so taking our nutrient supplement late at night means that they may not be absorbed efficiently. Multivitamins tend to do best when taken earlier in the day, as the B vitamins in them might stimulate metabolism and brain function too much and sleep may be affected if they are taken in the evening.
Some people find that vitamins and minerals can cause upset digestion and even diarrhoea if taken on an empty stomach. Therefore, it is generally better to take vitamin and mineral supplements with a meal.
Many people prefer to take a multivitamin in the morning, especially if they have other morning medications to take. However, I would suggest that my patients take them with a meal containing fat for best absorption and least stomach irritation. This is particularly important for the fat-soluble vitamins (A, D, E and K). Many vitamins and mineral supplements can cause nausea, heartburn and other gastric disturbances, especially when taken on an empty stomach. Taking too many supplements on an empty stomach or with a light breakfast is a recipe for indigestion.
Most supplements should be taken with food to reduce the chances they will upset our stomach and to stimulate digestion and improve absorption. Iron, magnesium and fish oil supplements are the most common culprits for a digestive upset when taken on an empty stomach, so take extra care to have these with a meal or snack.
Fat-Soluble Vitamins
Certain vitamins need to be taken in combination with a meal that contains some fat calories. That is because they are "fat-soluble," which means they only dissolve—and are absorbed properly by our body—when we take them along with some fat. Fat-soluble vitamins A, D, E and K are better absorbed when you have them with a meal or snack that contains at least a teaspoon of fat (about 5 grams of fat). The same goes for your multivitamin, which contains these vitamins. For example, if one plans to take a multivitamin with his breakfast, it will be wise to have some almond butter with the oatmeal or avocado with his eggs and toast.
For probiotics, preliminary research suggests taking them with a meal or 30 minutes before a meal could be better than taking them after eating.
Hydration plays an important role too. Fluid intake is especially important for the disintegration of the supplement tablet or capsule and for dissolution of water-soluble nutrients such as vitamin C and B vitamins. So be sure to wash down all supplements with a glass of water.
Other facts about vitamins
Only chelated mineral supplements can be taken without food. Chelation occurs when a mineral has been bound to an acid, so it does not rely on the stomach acid to break it down. Calcium citrate and magnesium glycinate are the main examples.
Some nutrient dynamic duos include vitamin D to boost calcium absorption and vitamin C to boost iron absorption. That’s why taking in these nutrients simultaneously via supplements or boosting with food sources is ideal. A classic example is having your iron supplements with a glass of orange juice to get the absorption-boosting effects of vitamin C.
Calcium can affect our body’s absorption of iron, zinc and magnesium. I would, therefore, suggest that we take any calcium supplements at a different meal than any iron supplements or multivitamin. Also, note that our body absorbs calcium more effectively when we take 600 milligrams or less at a time.
Fibre is another nutrient that we would want to take apart from other supplements and medications because it interferes with absorption. I recommend doing so before bed if we are not taking anything else at that time.
The recommended dosage for Vitamin C is 200 to 500 mg (divided into two doses) per day. Vitamin C is water-soluble and any amount not used by the body quickly passes out of it. Consider higher dosages if we are under extra stress. Vitamin C can help our body absorb iron better, so if your doctor has recommended you take extra iron, you should take your vitamin C at the same time.
Amongst the vitamins and minerals that one would take, magnesium is the one that is best taken at night. This is because magnesium promotes sound, healthy sleep when it is taken close to bedtime. In people who suffer from leg cramps at night, magnesium also may help to alleviate that problem.
