Optimizing Supplement Timing and Combinations for Maximum Absorption
Explore best practices for the timing and combination of supplements, like iron, omega-3, vitamin C, and more. Understand interactions, absorption tips, and what supplements to avoid combining to optimize your daily regimen effectively.
when to take certain supplements? cycles? what not to take together?
I'm not really a biohacker, but I do follow a lot of the sciences that y'all seem to be into & I think you might be able to help with this question.
Just to preface, I already know that I react well to everything I'm taking/about to start taking again.
Basically I'm trying to figure out the best times/combinations to take my supplements. So do you have any information or resource recommendations to provide on this? What sort of cycles do you do?
Everyday I currently take:
65mg iron
500mg omega-3
1-2g creatine
500mg vitamin c
adult multivitamin (just the kirkland/costco brand- I'm not super fancy)
What I've taken in the past that I want to start taking again:
b complex
NAC
magnesium
I did also want to start zinc, d3, and beta alanine soon- but I haven't tried them before so I should probably get the rest of my stack squared away before introducing unknowns.
(I also consume caffeine & nicotine on a daily basis right now, melatonin occasionally, and cannabis occasionally)
Is there any of these that I shouldn't be taking at the same time of the day (or that I should take at the same time)?
I just take everything in the morning right now... iron & omega-3 first then the other 3 about 10 minutes later (out of habit/where I store them, not for any other reason). In the past I was taking magnesium about 30-45 minutes before sleeping and I plan to do that again.
Determining the optimal timing and combination for taking your supplements involves understanding the interaction between different nutrients and how the body absorbs them. Here's what you should consider for your current and planned supplement regimen based on authoritative sources:
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Iron: It is best absorbed on an empty stomach, ideally in the morning. Taking it with vitamin C, such as a vitamin C supplement or orange juice, can enhance absorption12. Avoid taking iron with dairy, caffeine, high-fiber foods, or medications that reduce stomach acid, as these can impair absorption12.
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Omega-3 and Creatine: These can generally be taken at any time of the day, and taking them with meals can help with absorption and reduce any potential stomach discomfort. Creatine is often taken pre- or post-workout, but consistent daily intake is more important than timing.
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Vitamin C: This can be taken with meals and does not have specific timing requirements. You are already using it to enhance iron absorption, which is beneficial.
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Multivitamin: Taking it with food can help with absorption, as some vitamins are fat-soluble (like vitamins A, D, E, and K).
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B Complex: These can be taken with meals, preferably in the morning or early afternoon, as they can sometimes provide an energy boost that might interfere with sleep if taken late in the day.
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NAC (N-Acetyl Cysteine): It can be taken with or without food. Evening is often suggested for reducing inflammation or improving detoxification during rest.
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Magnesium: It is best taken in the evening, about 30-45 minutes before bed, as you plan, as it can help with relaxation and sleep.
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Zinc: Take it apart from iron or dairy, as they can inhibit absorption. Evening intake is often preferred.
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Vitamin D3: This should be taken with a meal that contains fats to enhance absorption. Time of day is less critical, but consistency daily is key.
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Beta Alanine: It can be taken with or without food, and spreading doses throughout the day may help reduce paresthesia (a tingling sensation).
In terms of what not to take together:
- Avoid taking iron supplements at the same time as calcium or zinc supplements1.
- Try not to take caffeine or nicotine close to when you take supplements, particularly those that rely on calm or an empty stomach for absorption.
These recommendations take into account how certain foods and nutrients influence the absorption and effectiveness of your supplements. Consider spacing out those with absorption conflicts to optimize benefits. Always consult with a healthcare provider to tailor these guidelines to your personal health needs.
Footnotes
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