Getting started and deciding to invest in your health was the most challenging hurdle you faced. Once you've decided to take back your health, all you need to do is learn a few essential tips to help you achieve the best results from your holistic routine.
You have already invested in the best vitamins and supplements available. You must include them in your daily routine to be convenient for you and allow your body to absorb all of the health-boosting ingredients. What are the best ways to get started and reap these rewards without overcomplicating our routine? Check out how experts suggest taking supplements.
The first thing you need to know about supplements is a few basics. Dietary supplements supplement your diet with the vitamins and minerals you need to stay healthy and mobile.
Vitamins can be fat-soluble or water-soluble. This means that some supplements absorb better if they are consumed with water and others if they are finished with healthy fats.
The fat-soluble vitamins A, D, E, and K are soluble in organic solvents and are absorbed and transported similarly to fats. Therefore, experts recommend that when you take these vitamins, you take them with a healthy fat-rich meal.
Water-soluble vitamins include Vitamin C and Vitamin B complex in terms of the more common vitamins. Since about 60% of the body is water, these vitamins dissolve quickly in water and are easily absorbed into the body.
One way to add more nutrients to your body is through vitamin supplements, but they should not replace a healthy lifestyle. You will still need to eat nutrient-dense meals, exercise consistently, and drink plenty of water for maximum supplement absorption and optimal health.
WHICH SUPPLEMENTS ARE THE MOST COMMON?
Below you will find a list of the most popular supplements taken by adult Americans over the past decade. The Health benefits of these supplements include bone, heart, joints, skin, and gut health.
MULTIVITAMIN
With a multivitamin, you can stay healthy by taking various vitamins and minerals such as vitamin D, magnesium, calcium, zinc, and b-12.
VITAMIN D
Vitamin D supplementation is standard during the winter months when we don't get as much vitamin D naturally from the sun.
VITAMIN C
Vitamin C, which boosts energy and immunity, may be the most popular vitamin supplement besides multivitamins.
FISH OIL SUPPLEMENTS
You're getting enough omega-3 fatty acids through a daily fish oil supplement to promote a healthy heart, skin, and hair.
COLLAGEN
Capsules or powder form, this popular supplement boosts collagen production. It strengthens skin, hair, and nails, making it a hit in the health, wellness, and beauty industries.
PROBIOTIC
With gut health reaching broad audiences across the country, attention is being drawn to this supplement. It is essential for the gut flora to remain balanced and for our digestive tract to work correctly with the help of probiotics.
When it comes to taking supplements, it should always be at the time of day that works best for you. It should be a time you remember every day, so consistency is critical.
Even so, there are some expert tips you may want to consider. Let's get started!
#1 - TAKE YOUR SUPPLEMENTS IN THE MORNING
One of the biggest debates surrounding supplementation is whether to take them in the morning or evening. Taking supplements in the evening is suggested to allow your body to absorb nutrients while you sleep. However, others argue that taking supplements in the morning increases their effectiveness.
What are the experts' opinions? Most nutritional experts agree that taking your supplements during the day or as part of your morning routine is the best way!
The digestive process slows down during sleep, causing the absorption of nutrients to slow down. It is best to take supplements in the morning to maximize absorption. You will not only feel better during the day if you take your supplements during the daytime, but you will also receive an extra boost of vitamins and nutrients.
Take a multivitamin in the morning, for example. You'll get an immediate boost of B vitamins, essential for keeping your energy levels high and focusing. Because of its natural energy-boosting ingredients, Primal Greens is another supplement you can take in the AM!
#2 - TAKE MOST SUPPLEMENTS WITH MEALS
What's another great tip for nailing your supplement timing? Take your supplements with a meal (or even a snack). How come? Some accessories, such as iron, magnesium, and fish oil, may upset sensitive stomachs or cause nausea on an empty stomach.
Additionally, vitamins such as A, D, E, and K are more easily absorbed when taken with healthy foods (especially healthy fats like avocado or almonds).
Except for chelated minerals, minerals should also be taken with a meal because stomach acid is needed to break down minerals to be absorbed.
Whenever in doubt, take your supplements with a balanced meal or healthy snack when you're new to supplementation or have a sensitive stomach.
#3 - TAKE CERTAIN SUPPLEMENTS ON AN EMPTY STOMACH/IN BETWEEN MEALS
There are some exceptions to this rule, such as turmeric, which is often recommended on an empty stomach first thing in the morning. Basically, most supplements are best absorbed when taken in the morning with food, but there are a few for which it doesn't matter whether you take them with food or not.
It may be best to add a small snack or a glass of milk/non-dairy milk if you have a sensitive stomach (but keep it to a minimum).
Check the label of your supplement if you're unsure if you should take it on an empty stomach. Most supplement bottles specify if the supplement is one of the few that works best when taken on an empty stomach. For example, probiotics are most effective when taken 30 minutes before or with a meal rather than 30 minutes after.
#4 - WASHDOWN SUPPLEMENTS WITH A TALL GLASS OF WATER
When you decide to take your supplements, be sure to drink plenty of water. But why? To ensure that all ingredients are adequately dispersed, fluid intake is crucial.
Additionally, fluids play a role in absorbing water-soluble nutrients like vitamin C and many B vitamins. Hence, the best rule you can follow is to drink plenty of water whenever you take a supplement, regardless of the timing.
#5 - CHOOSE YOUR SUPPLEMENTS CAREFULLY AND STAY CONSISTENT
You don't have to remember all of these supplementation rules. Maintaining consistency is the key to seeing results, not being perfect in timing. Consistency will ensure that your supplements do not waste if you follow these timing guidelines and read the label for recommended use.
To remember to take your supplements in the morning, place them near your coffee maker or on your desk. It is even possible to set the alarm to remind you to regularly take your vitamins or supplements. You'll undoubtedly feel the benefits of providing your body with optimal nutrition each day in no time at all!