The Best Time To Take Vitamins and Supplements To Maximize the Health Benefits
Get ready to supercharge your ability to lose weight, boost bone strength and build lean muscle
More than 86 percent of adults in the U.S. take vitamins or dietary supplements, a survey found. Whether you’re taking vitamin D for bone and immune health, fiber for weight loss or a daily multivitamin for longevity, it turns out timing can make a big difference in maximizing the health benefits and reducing the risk of unwanted side effects. That’s why we’ve rounded up the need-to-know details from five of our most popular guides on the best time to take vitamins and supplements. Keep scrolling for the simple timing tips and tricks top doctors recommend.
The best time to take vitamins and supplements
Vitamins and supplements work best when added to a healthy, balanced diet—not taken in place of one. If you’re ready to give your routine a boost, here are the key takeaways based on the specific benefits you may be after:
Best time to take turmeric for weight loss and reducing inflammation
Dietitian Isabella Swiecicki-Allen, RD, says the best time to take turmeric for weight loss is with your biggest meal of the day (typically lunch or dinner), within 30 minutes before or during the meal. The reason? Curcumin is fat-soluble and absorbs better when paired with healthy fats like olive oil or avocado typically found in larger meals. [Full story]
Woman's World Answers
Best time to take multivitamins for nutrients gaps in your diet
For multivitamins, Jacob Teitelbaum, MD, recommends taking them with breakfast alongside a source of healthy fat to improve absorption of fat-soluble vitamins and avoid an upset stomach. Bonus: “Making it part of your first meal of the day also makes it easier to remember,” Dr. Teitelbaum adds. [Full story]
Best time to take vitamin D for bone, heart and immune health
Vitamin D should be taken in the morning or early afternoon, according to Dr. Teitelbaum. Why? Taking this type of vitamin too late in the day “may disrupt melatonin production and make it harder to fall asleep.” Since it’s another fat-soluble vitamin, taking the supplement with food improves absorptions. He considers 1,000 IU of vitamin D per day the “sweet spot” for most people. [Full story]
Best time to take fiber for digestion and weight loss
Fiber supplements work best when split into doses taken 15 to 20 minutes before meals throughout the day. Nutritionist Megan Wroe, RD, says a 2023 meta-analysis found that 7- to 15-gram doses before meals three times daily led to significant weight loss over six months in obese and overweight populations. That’s because having fiber with water before a meal helps you feel fuller and reduces the risk of overindulging. [Full story]
Best time to take creatine for weight loss and muscle strength
Creatine timing is less about the clock and more about your workout. Dietitian Jennifer Pallian, RD, says morning versus evening intake doesn’t meaningfully change its effectiveness, but taking it close to exercise sessions may help because exercise increases blood flow to muscles to help transport creatine to where it’s needed most. Most experts recommend 3 to 5 grams of creatine monohydrate daily. [Full story]
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