Practical guide to taking supplements: when, how, and with what to combine them.
In a world where health and wellness are central to our priorities, nutritional supplements have become essential allies for optimizing our physical and mental functions. However, their effectiveness depends not only on their quality but also on how, when, and with what we take them. This practical guide offers you clear and applicable tools so you can make the most of every capsule, powder, or drop you incorporate into your routine.
1. The best time to take supplements: syncing with your body.
Each supplement has an ideal time of day to be taken. Taking them at the right time not only improves their absorption but also enhances their benefits. Here we offer you a general guide:
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Multivitamins and fat-soluble vitamins (A, D, E, and K):
✔ With main meals, preferably lunch or dinner, for better absorption due to the fats present in the food.
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Vitamin C and B complex:
✔ In the morning, ideally with breakfast. These vitamins stimulate energy and the nervous system, so they may interfere with sleep if taken at night.
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Magnesium:
✔ At night, before sleeping. It promotes muscle relaxation, improves sleep quality, and supports neuromuscular function.
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Essential fatty acids (Omega-3, DHA, EPA):
✔ During meals rich in healthy fats, as it improves their bioavailability.
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Supplements for the digestive system (probiotics, digestive enzymes):
✔ Probiotics, on an empty stomach or 30 minutes before meals.
✔ Digestive enzymes, just before or during meals.
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Adaptogens (ashwagandha, rhodiola, ginseng):
✔ Morning or afternoon, depending on the desired effect. Some have energizing properties, others calming.
2. How to take them: good practices for better assimilation.
Taking supplements is not just about swallowing a capsule with water. There are practices that make a big difference in the effectiveness of the supplement:
- Water as the ideal vehicle: Avoid combining them with coffee, tea, or citrus juices unless the product indicates otherwise, as they can alter the absorption of certain nutrients.
- Avoid an empty stomach (in some cases): Some supplements, like zinc or iron, can cause gastric discomfort if taken without food. Check the specific product instructions.
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Consistency above all: The key is consistency. Set reminders or integrate your supplements into already established routines (like brushing your teeth or making your coffee).
3. What to combine them with: synergies that enhance their effects
Just as there are combinations that enhance nutrient absorption, there are also interferences that can decrease it. Here are some key recommendations:
Beneficial combinations:
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Vitamin D + K2:
They promote better calcium distribution: D absorbs it and K2 directs it to bones and teeth. -
Iron + vitamin C:
Vitamin C significantly increases the absorption of non-heme iron (the type that comes from plant sources). -
Magnesium + vitamin B6:
Combined, they support the nervous system, improve mood, and reduce fatigue. -
Probiotics + prebiotics (symbiotics):
Prebiotics feed the good bacteria present in probiotics, multiplying their benefits.
Combinations to avoid:
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Calcium + iron:
They compete for the same intestinal absorption receptors, so they must take at different times of the day.
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Zinc + copper:
High doses of zinc can inhibit the absorption of copper, which is why many formulas already include both in balanced proportions. -
Supplements with caffeine + magnesium:
Caffeine can have a diuretic effect that promotes the excretion of magnesium.
4. Practical tips for integrating supplements into your lifestyle
- Organize your week: Use weekly pill organizers or reminder apps to keep your regimen on track.
- Evaluate your real needs: Not all supplements are necessary for everyone. Ideally, consult a health professional or get tests done to identify deficiencies.
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Read labels carefully: Make sure you know the active ingredients, the dosage, and the warnings.
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Listen to your body: Observe how you respond to supplements. Bio-individuality is key: what works for one may not be ideal for another.
5. Conclusion: the intelligence behind well-being.
Taking supplements is more than a trend: it's a scientifically-based self-care tool. But like any powerful tool, it requires knowledge and strategy. By understanding when, how, and with what to combine them, you transform your daily routine into a true ritual of conscious health.
Whether you're looking for more energy, digestive balance, bone strength, or mental clarity, following this practical guide will help you get the most out of each formula. Remember that your well-being starts with informed decisions, and we are here to support you every step of the way.