Most people believe that it is easier to take their vitamins & dietary supplements in the morning. However, taking too many vitamins, minerals, and other nutrients on an empty stomach, or with just a coffee, can cause indigestion and other discomforts.

In most cases, it is good to take them with a meal that contains some type of fat, so that there is better absorption and less irritation to the stomach. This is particularly important for fat-soluble vitamins (A, D, E, and K). Many vitamins and minerals can cause nausea, heartburn, and other gastric disturbances, especially when taken on an empty stomach.

Let's take a detailed look at the best time to take each supplement and why!

In the Morning

• Iron

Iron is best taken in the morning, avoiding simultaneous intake with coffee or tea as caffeine and tannins affect its absorption.

• B-Complex and Vitamin C

These water-soluble vitamins, such as the B-complex vitamins and vitamin C, are ideal for morning intake, as they convert food into energy and promote metabolism. Also, you don't need to take them with food. Vitamin C remains in the bloodstream for a few hours, so it's better to take it in small doses throughout the day. Start in the morning and take the rest later in the afternoon.

• Vitamin E

Fat-soluble vitamins like vitamin E are good to take with some healthy fats, such as a bowl of milk and cereals or nuts, yogurt, and avocado. You can take fat-soluble vitamins at any time throughout the day, but the best absorption occurs in the morning.

• Co-Q10

Coenzyme Co-Q10 helps boost energy and is best taken late in the morning or early afternoon with a meal. Since Co-Q10 can affect sleep, it's generally better not to take it at night.

At Noon or in the Afternoon

• Zinc

Zinc works wonders on the immune system but, like any vitamin or mineral that contributes to boosting the immune system, it should not be taken in the morning and should never be consumed on an empty stomach, as it may cause nausea. Avoid taking it simultaneously with iron or calcium.

• Vitamin D and Vitamin K

Vitamin D and Vitamin K are fat-soluble vitamins and contribute to the health of bones, teeth, and muscles. Taking them at noon with a meal is ideal as absorption is better. It is also better not to consume them in the evening, as fat-soluble vitamins may have a negative effect on your sleep.

• Fish Oils

Fish oils such as omega 3 - 6 - 9 are amazing for good eye and heart health and are only absorbed when taken with a main meal containing good fats. Ideally, this would be with lunch or dinner.

• Herbal Supplements 

If herbal supplements are in capsule form, take them after a meal; if they are in liquid form, make sure to take them 15-30 minutes before a meal. If the supplement contains substances that stimulate the nervous system, such as ginseng and green tea extract, the best time is in the morning.

The Evening

• Calcium and Magnesium

Calcium and magnesium are two important minerals that promote healthy muscles, nerves, and bones. If taken separately, calcium and magnesium are good, but together, they are the perfect combination. Both relax the muscles and have a soothing effect.

• Probiotics

Probiotics are the "friendly bacteria" that help maintain the intestinal flora. It is suggested to be taken on an empty stomach about 30 to 60 minutes before a meal to minimize interactions with intestinal enzymes.

Multivitamins

Multivitamins are a different case, and their intake depends on various factors, depending on the organism and daily habits, so it is good to discuss it with your doctor. However, whenever you decide to take your multivitamin, try not to take it on an empty stomach, as many people experience nausea or stomach discomfort when they take a vitamin without food in their stomach.

General Guidelines for Taking Vitamins

To reduce or prevent any side effects, follow these rules:

• Take supplements during or after a meal, and drink plenty of fluids, as they contain concentrated ingredients that "load" the liver.

• Do not exceed the recommended doses. A safe dose of vitamins should not exceed the recommended daily allowance. Take them according to the product instructions or the recommendations of your doctor or pharmacist.

• Some dietary supplements may interact with prescription medications. Read the packaging carefully and always seek the advice of your pharmacist.

• Do not take dietary supplements and vitamins uncontrollably without the consent of your doctor or pharmacist.

• Make sure to store dietary supplements in a cool, dry, and dark place.

Don't forget: Before taking any supplement, it's good to consult your doctor!