The Best Time To Take Magnesium, Vitamin D, and Other Supplements

When supplementing with other nutrients, such as minerals like magnesium and iron, certain guidelines should be followed to ensure maximum absorption:

Iron

Iron is essential for health: it forms hemoglobin, a protein found in red blood cells that carries oxygen from the lungs to the rest of the body. Iron is also necessary for energy production, growth, hormone synthesis and neurological development.

Iron requirements vary from 8 to 27 milligrams, depending on gender, age and pregnancy status. Several types of iron are used to treat low iron levels, including ferrous sulfate, ferrous fumarate, and ferrous bisglycinate.

Doses of iron in supplements typically range from 18 to 65 micrograms. However, iron doses can be confusing. Many bottles contain elemental and chemical quantities. The elemental quantity is usually the smallest number on the bottle. This is how much is used for dosing and how much is available for your body to absorb.

Iron supplements should be taken on an empty stomach, at least 30 minutes before eating and two hours before taking other medications. They should not be taken with dairy products, calcium supplements, caffeine, high-fiber foods, or antacids.

However, some people experience gastrointestinal discomfort from iron supplements. If taking iron supplements causes stomach upset, such as nausea, they can be taken with a small meal or snack.

Magnesium

Magnesium is a mineral necessary for the regulation of blood pressure and blood sugar, nerve function, muscle contraction and DNA synthesis. It is found in many foods, including vegetables and beans.

Magnesium requirements are 310 to 420 milligrams per day. Magnesium supplements typically provide 100 to 400 milligrams per serving. Magnesium oxide, magnesium citrate, and magnesium glycinate are common forms of magnesium used in dietary supplements.

Magnesium can be taken at any time of the day, with or without food. Some people take magnesium at bedtime because some research suggests it may help with sleep.

Omega-3

The omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) play important roles in your heart, lungs, immune system, and endocrine system. They also have powerful anti-inflammatory properties and help regulate inflammation in your body.

Although dosage varies greatly depending on the type of supplement, most omega-3 supplements contain 180 milligrams of EPA and 120 milligrams of DHA per serving.

Omega-3 supplements can be taken at any time of day, but research suggests they may be better absorbed with a meal or snack containing fat. Taking omega-3s with food can reduce side effects, such as nausea and fishy aftertaste, that some people experience when taking them on an empty stomach.

Several factors affect how vitamins are absorbed. Fat-soluble vitamins are best absorbed with a meal containing fat, while iron supplements are usually recommended on an empty stomach or with a drink rich in vitamin C, such as orange juice.

Another factor that influences absorption is the form of nutrients used in dietary supplements. Studies show that certain forms of magnesium, such as magnesium citrate, glycinate, malate, and acetyltaurate, are better absorbed by the body than magnesium oxide and magnesium sulfate.

Taking certain foods, beverages, medications, and other dietary supplements containing vitamins and minerals may reduce absorption. Calcium supplements, coffee, and antacids can significantly reduce the absorption of iron supplements.

Certain medical conditions, such as gastrointestinal diseases like Crohn’s disease and celiac disease, can also make it more difficult for your body to absorb nutrients from foods and supplements.

Not everyone needs vitamin supplements, but they can help people who follow a diet low in fruits, vegetables, healthy fats, and protein. They can also benefit people suffering from certain conditions, such as Crohn’s disease, celiac disease and diabetes.

People with nutritional deficiencies need supplementation to achieve and maintain healthy blood levels of certain nutrients.

If you are unsure whether taking vitamins would benefit you, talk to your healthcare professional. They may order blood tests and evaluate your diet and underlying health conditions to develop a vitamin routine that works best for you. They can also advise you on safe consumption levels and recommend the dosage best suited to your needs.

When taking supplements, it’s best to have a routine that encourages regular intake, such as taking your vitamins in the morning, afternoon, or evening, depending on the type. Setting a reminder on your phone or using a daily supplement organizer can encourage you to take your vitamins consistently.