Morning, pre-breakfast:
Plan your day Research from 2014 found that taking calcium combined with collagen can help to prevent bone loss in early menopausal women
Vitamin D Vitamin D is important for a healthy immune system, among other benefits, but many of us are deficient, with the Government recommending a supplement for most people over the winter months. Fat-soluble vitamins, such as Vitamin D, work best when taken with food, ideally something containing fat such as avocado, egg yolks or olive oil. One study from 2010 found that taking Vitamin D with an evening meal increased blood levels of the vitamin by 50 per cent, compared to when taken with a smaller meal or on an empty stomach.
Annoyingly, Vitamins E and D can compete to be absorbed, so although both are fat soluble (like Vitamins A and K), it’s worth taking them at different mealtimes!
Fish oils
Fish oils are a popular supplement as they have a range of benefits, including supporting a healthy
As well as the specific rules above, here’s a rough rule of thumb for timings:
■ and Vitamin C
B vitamins
Zinc, Vitamins A, E, and K, fish oils (unless you’re about to exercise)
Iron heart. “Fat takes longer to digest than protein or carbohydrates, so it is best to avoid taking fatty acids (found in fish oils) prior to “If you eat a balanced diet then you may not need any supplements’
any form of physical activity,” says Nishtha. “It is often simplest to take them with a meal. One other thing to note with fish oils: store them in a cool dry place, as they can become rancid otherwise.”
B vitamins
There’s a group of eight B vitamins that are often grouped together in a single supplement, but which work towards healthy blood, energy levels and nerve function. “B vitamins can be quite stimulatory so I recommend they are taken in the morning rather than at night, as they may affect your sleep,” says Thalia. “I recommend B vitamins with breakfast or after breakfast as they don’t need to be taken on an empty stomach.”
If you’re feeling overwhelmed by these timings, that’s understandable! It can feel like a part-time job to correctly space out your supplements. But ultimately, many of them should not be necessary for most people if you follow a balanced diet.
“I always say food first,” says Thalia. “If you eat a balanced diet then you may not need any supplements. Trying a highquality multi-vitamin for a few months to see if you feel better is a good approach.”
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