Timing is crucial - how to take your supplements correctly

Supplements can support and influence these rhythms when taken at the right time. The choice of the right timing depends on the effect of the respective supplement. Does a clear routine support the body, for example, to 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, as they can be used specifically to support particular needs.In a world where nutrition increasingly fails to cover all necessary micronutrients, dietary supplements can help compensate for deficiencies or provide the body with additional support during certain life stages.

• Secondary plant compounds such as resveratrol, apigenin, and fisetin are under special consideration, as they have shown potential in studies to reduce oxidative stress. Although these substances also occur 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 but still important supplements that are associated with metabolic processes and may be involved in cellular aging processes. For example, AKG plays a role in mitochondria and betaine is important for homocysteine metabolism and muscle.
• Spermidine and NAD-boosters are also frequently discussed in the context of longevity. The former is closely related to autophagy and NAD is a central molecule in energy metabolism and numerous other processes such as DNA repair and more.
• Vitamins and minerals such as Vitamin C, B vitamins, Magnesium, iron, Omega-3 fatty acids and Vitamin D are among the classics in dietary supplements. They are particularly popular during life stages such as growth, pregnancy, or in the case of chronic illnesses.

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

Does the category of vitamins play a role in intake?

Fat-soluble vs. water-soluble vitamins

What are fat-soluble vitamins?

Fat-soluble vitamins require fat to be absorbed in the body, as they dissolve in lipids. These vitamins are stored in fat tissue and the liver, making a regular but not necessarily daily intake necessary, as they can also be stored.The fat-soluble vitamins include:

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

Why take with food?

Fat-soluble vitamins should be consumed with a fatty meal to improve absorption in the intestine. Good food combinations include 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 through urine, so regular intake is necessary. This group includes:

• Vitamin C: Supports 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?

Water-soluble vitamins can be taken on an empty stomach or with a light meal.Since they are not dependent on fat, their intake 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, as no competing nutrients impair their bioavailability.

Suitable supplements:

• Betaine: This supplement supports methylation and cellular protein synthesis and thus muscle growth.
• Calcium Alpha-Ketoglutarate (Ca-AKG): This substance is being researched for longevity and should be taken in the morning on an empty stomach to ensure maximum absorption.
• NAD Booster (NR, regeNAD): NAD increasing supplements work best on an empty stomach, especially in the morning, as they boost energy production and the natural rise of 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.

Why on an empty stomach?

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

Practical tips:

• Avoid caffeinated beverages directly before or after taking NAD boosters, as they can impair absorption.

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

• Pay attention to a regular intake time to achieve maximum effects.

Which supplements should be taken with food?

Fat-soluble substances: Molecules like resveratrol or quercetin require fats for optimal absorption. Taking them with a fatty meal (e.g., avocado, nuts, yogurt) significantly increases bioavailability and reduces the likelihood of potential side effects such as stomach discomfort.

Examples:

• Resveratrol: Fat-soluble molecule from Japanese knotweed. Studies show that bioavailability is increased when taken simultaneously with fats and piperine. Yeast fermentation is now recognized as a superior manufacturing 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 discomfort. It is recommended to take quercetin with foods like olive oil or fatty foods to maximize absorption.
• Spermidin: This supplement is better absorbed with light food. It synergizes with fasting, but should not be taken on an empty stomach. Taking it with complex carbohydrates, such as whole grains or vegetables, increases cellular availability.
• Omega-3: Balances the possibly higher proportion of Omega-6. Should always be taken with a meal.

Combination tips and avoid mistakes

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

Good combinations:

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 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 enhanced by the fats contained in Omega-3 supplements.
• Recommendation: Take together 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 to be excreted in urine. The increase in nicotinamide levels consequently leads to increased methylation processes and depletes the supply of methyl groups.
• Recommendation: A supplement of Betaine could counteract the overload of the methylation system while simultaneously boosting NAD. 

Poor combinations

NAD boosters and protein-rich food.

Iron + Calcium:

• Reason: Both minerals compete for the same transport pathways in the intestine.
• Recommendation: Take iron and calcium at different 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 operates according to a biological rhythm that determines when certain processes such as nutrient absorption, cell repair, or hormone production take place. Supplements that are taken at the same time can better integrate into this natural rhythm.This results in:

1. The intake improves: The body "expects" the nutrients when they are provided regularly at the same time. This promotes efficient absorption.
2. The effect optimizes: Supplements that are aligned with the circadian rhythm can specifically support certain phases of the day, such as energy in the morning or recovery in the evening.
3. Consistency promoted: A fixed routine helps to remember to take them and to do so regularly. This is especially important for supplements whose effects depend on continuous intake, such as magnesium or vitamin D.

Practical Tip: It is best to create your own routine based on your daily schedule and eating patterns and incorporate the supplements you take into your daily routine. This way, it will certainly be easier for you to remember to take them every day and not forget.

An example of a practical routine for taking

In the morning:

• NAD Booster: Take it with water immediately after getting up.
• Betaine: Together with NAD boosters
• Ca-AKG: It is best to take it on an empty stomach.
• Resveratrol: With a fatty meal z.B.Yogurt, nut butter, or avocado

Lunch:

• Omega 3 fatty acids

Dinner:

• Spermidine: To support autophagy and cell repair during sleep
• Magnesium: For relaxation of muscles and nerves – optimal for a restful night 

Spermidine

The timing and method of taking supplements can significantly affect 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 the difference. This way, you not only stay organized but also get the most out of your health routine.