Is timing everything? Why it matters when you take your supplements

Whatever your routine, you’ve probably put a lot of thought into remembering to take them – and very little into when you take them. Staying consistent with supplements is hard enough, right?

It turns out, however, that we could all be missing a trick by choosing random moments that suit our routines. Here, H&B nutritionist Chandni Vadgama explains why checking the label and the timing your supplements could enhance their impact, reduce unwanted effects and help you get more from every day.

A key factor in determining when to take your vitamins is whether they are water-soluble or fat-soluble. Water-soluble vitamins, like B vitamins and vitamin C, dissolve in water and are absorbed quickly into your bloodstream.¹

“Since they aren't stored in the body, you need a frequent replenishment of them to maintain consistent levels in your bloodstream,” Chandni explains. These can be pee’d out of your system when your body’s had enough, so there’s less risk of going over the limit (still stick to the label) – though if you’re trying to conceive, are pregnant or have a health condition, you should always check before taking supplements.

“On the other hand, fat-soluble vitamins, like vitamins A, D, E and K, are stored in your body’s fat tissue and liver,” she continues. “They're generally absorbed better alongside a meal containing healthy fats.”

That’s why it’s always best to check the label and stagger your supplements appropriately, so you can be sure you’re not overlapping or ‘double dosing’ vitamins across different supplements. Also, keep an eye on fortified foods especially if you’re taking high-dose supplements; they can contain extra vitamins and minerals into your diet and sometimes push you over the recommended limits.

“Multivitamins contain a variety of essential nutrients, but they often don’t cater to individual needs, especially for those with specific deficiencies,” says Chandni. "Some vitamins are better absorbed on an empty stomach, while others require food. And if certain ingredients interact negatively, they won’t be absorbed properly."

For instance, vegans or vegetarians may need extra B12 or iron, while someone else might benefit from calcium which is needed for maintaining normal bones. Simply relying on a multivitamin might not effectively address any underlying deficiencies that could be affecting your health.

She continues: “Supplements can take many weeks to work, but if you’re not seeing the expected benefits, it could mean your body isn’t absorbing the supplements properly, possibly due to when or how you’re taking them – so again it’s worth consulting with a GP to get your vitamin levels checked.”

Wondering how else you can maximise your routine? Find out the best times of day to take protein.