Timing is crucial - how to take your supplements correctly

Dietary supplements have become an integral part of many people's health routines. Whether for longevity, improved athletic performance or general well-being – Correct intake can significantly influence effectiveness.Here we give you an overview of the recommended intake of vitamins and supplements, including practical tips, combination possibilities and the best times to take them.

Why does the timing of intake matter for supplements?

Circadian rhythms and metabolism

Human metabolism follows circadian rhythms, also known as 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 becomes Sugar (also glucose) is metabolized more efficiently in the morning, while cell repair processes dominate in the evening..

Supplements can support and influence these rhythms when taken at the right time. Choosing the right time depends on the specific supplement's effect. For example, does a consistent routine help the body utilize nutrients more efficiently? More on that later.

Supplements in focus: Targeted use for maximum effect

Some dietary supplements have gained significant importance in recent years because they can be used to specifically support certain needs. In a world where diets increasingly fail to provide all the necessary micronutrients, supplements can help compensate for deficiencies or offer the body additional support during certain phases of life.

• Secondary plant compounds such as Resveratrol, Apigenin and Fisetin are under special consideration because studies have shown that they have the potential to to reduce oxidative stressAlthough these substances are also found in food, supplements can help achieve higher concentrations, which have been associated with specific benefits.
• Betaine and calcium alphaketoglutarate (Ca-AKG) These are lesser-known but nevertheless important components that are linked to metabolic processes and may be involved in cellular aging. AKG, for example, plays a role in the Mitochondria and betaine for homocysteine ​​metabolism and muscles.
• Spermidine and NAD-Booster are also frequently discussed in the context of longevity. The former is closely related to the Autophagy and NAD is a key molecule in energy metabolism and numerous other processes such as DNA repair, etc.
• Vitamins and minerals such as Vitamin C, B vitamins, magnesium, iron, Omega-3 fatty acids and vitamin D They are among the classic dietary supplements. They are particularly popular during life phases such as growth, pregnancy, or in cases of chronic illness.

For many people, targeted supplementation with these substances can be beneficial if the Individual lifestyle, environmental factors, or genetic predispositions can mean that the need cannot be met through normal nutrition.Dietary supplements offer the opportunity to optimally nourish the body and support its daily functions, which can be particularly valuable during hectic or demanding times. Many people then ask themselves: How do I take this abundance of supplements correctly without making a mistake? We will address these questions in the following sections.

Does the category of vitamins play a role in their intake?

Fat-soluble vs. water-soluble vitamins

What are fat-soluble vitamins?

Fat-soluble vitamins They need fat to be absorbed by the body.Because they are lipid-soluble, these vitamins are stored in fatty tissue and the liver, requiring a regular, though not necessarily daily, intake. Fat-soluble vitamins include:

• Vitamin A (Retinol): Important for vision and the immune system.
• Vitamin D: Maintenance of normal bones and normal immune system function.
• Vitamin E: Helps protect cells from oxidative stress.
• Vitamin K: Influence on blood clotting and bone health.

Why take it with food?

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

What are water-soluble vitamins?

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

• Vitamin CSupports iron absorption 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.

When to take it?

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

What other supplements can be taken on an empty stomach?

"On an empty stomach" generally means that at least two hours have passed since the last meal. Some supplements benefit from this method of intake because... no competing nutrients impair their bioavailability.

Suitable supplements:

• Betaine: This supplement supports methylation and cellular protein synthesis and thus muscle growth.
• Calcium alphaketoglutarate (Ca-AKG): This substance is being researched for its longevity properties and should be taken in the morning on an empty stomach to ensure maximum absorption.
• NAD Booster (NR, regNAD): NAD Strengthening supplements work best on an empty stomach, especially morning, as they boost energy production and the natural rise in NAD also occurs in the morning. It is recommended to take NAD boosters with a large glass of water to ensure optimal absorption. absorption to optimize. You will be notified by the activation of Sirtuins linked to important regulators of metabolism and cell health.
• ironTake in the morning or between meals. On an empty stomach to optimize absorption.

Why sober?

These nutrients They can be absorbed more quickly in the absence of other nutrients such as proteins or fats.Furthermore, metabolism is facilitated when the stomach is empty.

Practical tips:

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

• Taking it with sufficient water promotes absorption and prevents stomach irritation.

• Make sure to take it at a regular time to achieve maximum effects.

Which supplements should be taken with food?

Fat-soluble substances: Molecules such as Resveratrol or Quercetin Fats are needed for optimal absorption. Taking them with a high-fat meal (e.g., avocado, nuts, yogurt) significantly increases bioavailability and reduces the likelihood of potential side effects such as stomach upset.

Examples:

• Resveratrol: A fat-soluble molecule from Japanese knotweed. Studies show that its bioavailability is increased when taken with fats and piperine. Yeast fermentation is now recognized as a superior production method.
• Quercetin Also fat-soluble and derived from the Japanese pagoda tree. Taking it with a meal not only improves absorption but also reduces potential stomach upset. 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 meals. It synergistically complements FastHowever, it should not be taken on an empty stomach. Taking it with complex carbohydrates, such as whole grains or vegetables, increases its bioavailability.
• Omega-3: It compensates for the potentially higher proportion of Omega-6. It should always be taken with a meal.

Combination tips and how to avoid mistakes

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

Good combinations:

Quercetin + Vitamin C:

• Reason: Vitamin C increases the bioavailability of quercetin.
• Advantage: Increased bioavailability, as in the case of ours 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 fatty 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 before it can be excreted in the urine. Therefore, an increase in nicotinamide levels leads to increased methylation processes, thereby depleting the supply of methyl groups.
• Recommendation: Supplementing with betaine, combined with NAD-boosting, could counteract this overload of the methyl system.

Bad combinations

NAD booster and protein-rich food.

Iron + Calcium:

• Reason: Both minerals compete for the same transport pathways in the intestine.
• Recommendation: Take iron and calcium at separate times, e.g. iron in the morning and calcium in the evening.

Magnesium + Iron:

• 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, and hormone production, take place. Dietary supplements taken at the same time each day can integrate more effectively into this natural rhythm. This results in:

1. The recording is improved: The body "expects" nutrients when they are supplied regularly at the same time. This promotes efficient absorption.
2. The effect is optimized: Supplements that are tailored to the circadian rhythm can specifically support certain phases of the day, such as energy in the morning or regeneration in the evening.
3. Consistency improved: A consistent routine helps ensure you don't forget to take your supplements and that you do so regularly. This is especially important for supplements whose effectiveness depends on a continuous supply, such as magnesium or vitamin D.

Practical tipTherefore, it's best to create your own routine based on your daily schedule and eating habits, and integrate 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

Morning:

• NAD Booster: Take with water immediately after waking up.
• Betaine: Together with NAD boosters
• Ca-AKG: It is best taken on an empty stomach.
• Resveratrol: with a high-fat meal z.BYogurt, nut butter, or avocado

Lunchtime:

• Omega 3 fatty acids

At evening:

• Spermidine: To support autophagy and cell repair during sleep
• Magnesium: For muscle and nerve relaxation – ideal 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 to promote longevity – proper planning makes all the difference. This way, you not only stay organized but also get the most out of your health routine.