Does timing matter when you take supplements? Here's what the evidence says
Supplement shelves can give the impression that almost everyone needs something. Yet for generally healthy adults, a review of 84 studies found that routine vitamin and mineral supplements offered little or no protection against cardiovascular disease, cancer or early death.
The timing of supplement intake can influence how well the body absorbs certain nutrients. For instance, coffee can significantly reduce iron absorption when taken with an iron supplement. On the other hand, a small study found that consuming 80mg of vitamin C with an iron supplement increased absorption by 30%. In terms of vitamin D, taking it with a meal containing fat can enhance absorption.
Calcium, however, can inhibit iron absorption, especially in large quantities, but its impact on long-term iron status is generally minimal. Iron supplements are best taken either 30 minutes before eating or two hours afterward, whichever causes the least stomach discomfort. For vitamin B12, which is crucial for red blood cell production and nervous system function, vegans who don't supplement often have poorer B12 status.
Taking supplements on an empty stomach can improve absorption, but it may also cause nausea, constipation, diarrhea, or stomach pain. It's essential to follow the specific instructions provided with the supplement, whether it's taken with food or on an empty stomach. In cases where absorption issues are causing deficiencies, treatment options might include high-dose tablets or injections, depending on the underlying cause and individual health circumstances.
It's always advised to consult a healthcare professional before starting any supplement regimen, especially if you're on prescribed medications, as interactions and spacing may need to be considered.
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