Timing is crucial - how to take your supplements correctly

Nutritional supplements have become an integral part of many people's health routines. Whether for longevity, better athletic performance or general well-being - the right intake can have a decisive influence on effectiveness. Here we give you an overview of the recommended intake of vitamins and supplements, including practical tips, possible combinations and the best times to take them.

Why does the intake time of supplements play a role?

Circadian rhythms and metabolism

Human metabolism follows circadian rhythms, which are internal biological clocks that control our energy production, digestion and nutrient absorption. These rhythms influence when the body can absorb or process certain substances more efficiently. For example , sugar (i.e. glucose) is metabolized more efficiently in the morning, while cell repair processes dominate in the evening.

Supplements can support and influence these rhythms if they are taken at the right time. Choosing the right time depends on the effect of the supplement in question. For example, does a clear routine help the body to use the nutrients more efficiently? More on this later.

Supplements in focus: targeted use for maximum effect

Some dietary supplements have become increasingly important in recent years as they can be used in a targeted manner to support specific needs. In a world where it is increasingly rare for the diet to cover all the micronutrients required, dietary supplements can help to compensate for deficiencies or provide the body with additional support in certain phases of life.

• Secondary plant compounds such as resveratrol, apigenin and fisetin are under particular scrutiny as studies have shown their potential to reduce oxidative stress. Although these substances are also found in food, supplements can help achieve higher concentrations that have been associated with specific benefits.
• Betaine and calcium alpha-ketoglutarate (Ca-AKG) are lesser known, yet important supplements that are associated with metabolic processes and may be involved in cell aging processes. AKG, for example, plays a role in mitochondria and betaine in homocysteine metabolism and muscle
• Spermidine and NADbooster are also frequently discussed in the context of longevity. The former is closely associated with autophagy and NAD is a central molecule in energy metabolism and numerous other processes such as DNA repair and co.
• Vitamins and minerals such as vitamin C, B vitamins, magnesium, iron, omega-3 fatty acids and vitamin D are among the classics among dietary supplements. They are particularly popular in phases of life such as growth, pregnancy or chronic illnesses.

For many people, targeted supplementation with these substances can be useful if their individual lifestyle, environmental factors or genetic predispositions mean that their requirements cannot be met through their normal diet. Food supplements offer the opportunity to optimally supply the body and support it in its daily functions, which can be particularly valuable in hectic or demanding times. Many people ask themselves the question: How do I take this abundance of supplements correctly without doing anything wrong? We address these questions in the following sections.

Does the category of vitamins play a role in the intake

Fat-soluble vs. water-soluble vitamins

What are fat-soluble vitamins

Fat-soluble vitamins require fat to be absorbed in the bodyas they dissolve in lipids. These vitamins are stored in fatty tissue and in the liver, which means that a regular, but not necessarily daily, intake is required because they are also stored. The fat-soluble vitamins include:

• Vitamin A (retinol): Important for visual function and the immune system.
• Vitamin D: Maintenance of normal bones and normal function of the immune system.
• Vitamin E: Contributes to the protection of cells from oxidative stress.
• Vitamin K: Influence on blood clotting and bone health.

Why take with food?

Fat-soluble vitamins should be consumed with a meal containing fat to improve absorption in the gut. Good food combinations are avocado, nuts, seeds or olive oil.

What are water-soluble vitamins

Water-soluble vitamins dissolve in water and are not stored in the body. Excess amounts are excreted via the urine, so regular intake is necessary. This group includes:

• Vitamin C: Supports the absorption of iron and contributes to the normal function of the immune system.
• B vitamins (e.g. B1, B2, B6, B9, B12): Are related to energy metabolism and the nervous system.

Wann einnehmen?

Water-soluble vitamins can be taken on an empty stomach or with a light meal. As they do not rely on fat, their intake is independent of fatty foods.

What other supplements can be taken on an empty stomach?

"Fasting" usually means that at least two hours have passed since the last meal. Some supplements benefit from this method of intake as no competing nutrients affect their bioavailability.

Geeignete Supplemente:

• Betaine: This supplement supports methylation and cellular protein synthesis and thus muscle growth.
• Calcium alphaketoglutarate (Ca-AKG): This substance is researched for longevity and should be taken in the morning on an empty stomach to ensure maximum absorption.
• NAD booster (NR, regeNAD): NAD boosting supplements work best on an empty stomach, especially in the morning, as they boost energy production and the natural increase in NAD also occurs in the morning. It is recommended to take NAD boosters with a large glass of water to optimize absorption . They are associated with the activation of sirtuins , which are important regulators of metabolism and cell health.
• Iron: In the morning or between meals. On an empty stomach to optimize absorption.

Warum nüchtern?

These nutrients can be absorbed more quicklyin the absence of other nutrients such as proteins or fats. In addition, metabolism is facilitated when the stomach is empty.

Praktische Tipps:

• Avoid caffeinated drinks immediately before or after taking NAD boosters, as these can impair absorption.

• Ingestion with sufficient water promotes absorption and prevents stomach irritation.

• Attend to a regular intake time to achieve maximum effects.

Which supplements should be taken with food

Fat-soluble substances: Molecules such as resveratrol or quercetin require fats in order to be optimally absorbed. Taking them with a meal containing fat (e.g. avocado, nuts, yoghurt) significantly increases bioavailability and reduces the likelihood of potential side effects such as stomach discomfort.

Beispiele:

• Resveratrol: Fat-soluble molecule from Japanese knotweed. Studies show that bioavailability is increased when taken together with fats and piperine. Yeast fermentation is now recognized as a superior production method.
• Quercetin: Also fat-soluble and from the Japanese string tree. Taking it with a meal not only improves absorption, but also reduces possible stomach problems. It is recommended to take quercetin with foods such as olive oil or high-fat foods to maximize absorption.
• Spermidine: This supplement is better absorbed with light foods. It synergizes with fasting, but should not be taken on an empty stomach. Taking it with complex carbohydrates, such as wholegrain products or vegetables, increases cell availability.
• Omega-3: Compensates for the possibly higher proportion of omega-6. Should always be taken with a meal.

Combination tips and mistakes to avoid

Some supplements can work synergistically, while others compete for absorption or can cause side effects. Here are important notes:

Gute Kombinationen:

Quercetin + vitamin C:

• Reason: Vitamin C increases the bioavailability of quercetin.
• Benefit: Increased bioavailability as in the case of our quercetin capsules.

Vitamin C + iron:

• Reason: Vitamin C improves the absorption of iron in the intestine.
• Recommendation: Take iron together with vitamin C, e.g. with a glass of orange juice.

Vitamin D + vitamin K:

• Reason: Vitamin K optimizes calcium distribution, which is influenced by vitamin D.
• Recommendation: Take both together with a fat-containing meal.

Omega-3 + fat-soluble vitamins (A, D, E, K):

• Reason: The absorption of these vitamins is promoted by the fats contained in omega-3 supplements.
• Recommendation: Take with a meal that contains natural fats.

Betaine + NAD booster:

• Reason: A high NAD+ level activates the production of nicotinamide. Nicotinamide requires a methylation step so that it can be excreted in the urine. The increase in nicotinamide levels therefore leads to increased methylation processes and depletes the supply of methyl groups.
• Recommendation: A dietary supplement of betaine could counteract this overload of the methyl system with simultaneous NAD boosting.

Schlechte Kombinationen

NAD boosters and high protein food.

Eisen + Calcium:

• Reason: Both minerals compete for the same transport routes in the intestine.
• Recommendation: Take iron and calcium separately, e.g. iron in the morning and calcium in the evening.

Magnesium + Eisen:

• Reason: Magnesium can hinder the absorption of iron.
• Recommendation: Take magnesium in the evening and iron in the morning.

Routines and fixed intake times for optimal absorption

The body functions according to a biological rhythm that determines when certain processes such as nutrient absorption, cell repair or hormone production take place. Food supplements that are always taken at the same time can be better integrated into this natural rhythm. This will:

1. Improves absorption: The body "expects" the nutrients when they are regularly supplied at the same time. This promotes efficient absorption.
2. The effect is optimized: Supplements that are aligned with the circadian rhythm can specifically support certain phases of the day, such as energy in the morning or regeneration in the evening.
3. Consistency encouraged: A fixed routine helps to ensure that you don't forget to take your supplements regularly. This is particularly important for supplements whose effects depend on a continuous supply, such as magnesium or vitamin D.

Practical tip: It's best to create your own routine based on your daily routine and eating patterns and incorporate the supplements you take into your daily routine. This will certainly make it easier for you to remember them every day and not forget them.

An example of a practical routine for taking

Morgens:

• NAD-Booster: Take immediately after getting up with water.
• Betain: Taken together with NAD boosters
• Ca-AKG: Best taken on an empty stomach.
• Resveratrol: With a high-fat meal z.B. Yogurt, nut butter or avocado

Mittags:

• Omega 3-Fettsäuren

Abends:

• Spermidine: To support autophagy and cell repair during sleep
• Magnesium: For muscle and nerve relaxation - optimal for a restful night

The timing and method of taking supplements can significantly influence their effectiveness. With a clear routine, tailored to individual needs, you can get the most out of your supplements. Whether for more energy, better recovery or promoting longevity - the right planning makes all the difference. Not only will you stay organized, but you'll also get the most out of your health routine.