When is the correct time to use supplements?

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Nutrition Blog

We often find ourselves worrying about when the right time is to take vitamins. Although there is no incorrect time to take them, certain supplements have different effects depending on when they are taken.

Here is your guide to when you should take specific vitamins:

In the morning

  • Water-soluble vitamins: These vitamins include vitamins C and B. They provide a natural energy boost to get you through the day.
  • Fat-soluble vitamins: Vitamin E and other healthy fats helps get your blood circulation flowing.
  • Co-Q10: Co-Q10 helps combat sleep and boost your energy levels.
  • CBD: Cannabidiol helps relieve pain and anxiety. It is best to take it on an empty stomach.

In the afternoon

  • Zinc: Zinc helps to boost the immune system and can’t be taken on an empty stomach.
  • Vitamin D and K: These are fat-soluble vitamins. They help make your bones, teeth and muscles stronger. They are best taken with a meal and shouldn’t be taken when you are tired.
  • Essential fatty acids: Fish oils help improve your eye and heart health. These need to be taken with a main meal containing dietary fats.

In the evening

  • Calcium and magnesium: These minerals improve you muscle, nerve and bone health. They work best when taken together. They also help your muscles relax, making them ideal for the evening.
  • 5-HTP: This is also known as ‘nature’s sleeping pill’. It gets converted to serotonin and helps you sleep deeply.
  • Vitamin B9 (prenatal vitamins): This helps to keep a developing baby healthy. Taking them with a small snack before bed works best, as they may cause nausea.

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Don’t take too many vitamins

Too much of anything can be bad for you, even when it comes to health supplements. Our bodies only require a specific amount of vitamins and minerals to function.

Unlike water-soluble vitamins, which our bodies can release if there are too many of them, fat-soluble vitamins can cause toxicity when we take too many.

In order to know the right amount of supplements you can take, you can use RDA or recommended daily allowances charts.

The recommended daily allowances:

  • Calcium: 100 mg per serving or 13% RI
  • Magnesium: 100 mg per serving or 27% RI
  • Vitamin C: 70 mg per serving or 88% RI
  • Vitamin E: 20 mg per serving or 2% RI
  • Niacin: 20 mg per serving or 1% RI
  • Iron: 17 mg per serving or 121% RI
  • Vitamin B6: 12 mg per serving or 9% RI
  • Pantothenic Acid: 6 mg per serving or 100% RI

*RI refers to ‘reference intake’ and tells you how much supplements contribute to your daily needs

It is always best to make sure you take supplements at the right times and in the right amounts. While the risks of too much vitamins and minerals are very low, your body only needs a certain amount to function. Read the instructions on supplements to know how much and when the best times are to take them.

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