Supplement users often wonder, “Is there a particular time of day I should take them?”. The answer is yes. Vitamins, minerals and other nutrients require certain body conditions in order to be effectively absorbed and utilized by the body. Here are some basic guidelines to follow:

Multi-vitamins: Take with a meal. They can interfere with certain medications, so check with your doctor or pharmacist if you’re on medication.

Vitamin C: Take two to three times a day, with meals. Vitamin C lasts only a few hours in the bloodstream and should be replaced throughout the day. Do not take vitamin C before bedtime.

Iron: Take on an empty stomach, one hour before or two hours after eating a meal. If it upsets your stomach, take it with a small amount of food. Iron is not well absorbed with fiber.

Fiber: Take first thing in the morning or just before bedtime with a full glass of water.

Calcium: Calcium carbonate should be taken with a meal; calcium citrate can be taken with or without a meal. Calcium is best absorbed when taken in doses of 500 mg. If you take 1,000 mg, divide it into two doses at different times of the day. Vitamin D and magnesium help with calcium absorption.

Magnesium: Take with a meal. Take with calcium.

Vitamin B-12: Take with a meal. Take with folic acid.

Vitamin D: Take with largest meal of the day (be sure it includes some type of healthy fat, such as olive oil). Take with calcium.

Zinc: Take on an empty stomach. If it upsets your stomach, take it with a small amount of food. Do not take zinc at the same time as iron or calcium supplements.

Probiotics: Take during, or just before/after a meal. Do not take within two hours of taking antibiotics.

Digestive enzymes: Take on an empty stomach, just before eating.

Omega-3: Take with a meal. Do not take if you are on blood-thinning medication without consulting with a physician. High doses may increase the risk of bleeding.

Protein: Take a half-hour before or after working out.

Herbs: Take on an empty stomach.