Timing is crucial – this is how you take your supplements correctly

Dietary supplements have become an integral part of many people’s health routines. Whether for longevity, better athletic performance or general well-being – the correct intake can have a decisive influence on the effectivenessHere we give you an overview of the recommended intake of vitamins and supplements, including practical tips, possible combinations and the best times.

Why does the time of taking supplements matter?

Circadian Rhythms and Metabolism

The human metabolism follows circadian rhythms, 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 (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 taken at the right time. Choosing the right time depends on the effect of the particular supplement. For example, does a clear routine help the body to use nutrients more efficiently? More on that later.

Supplements in focus: Use them specifically for maximum effect

Some nutritional supplements have become increasingly important in recent years because they can be used to support specific needs. In a world where diets are increasingly less likely to provide all the micronutrients needed, nutritional supplements can help to compensate for deficiencies or provide the body with additional support during certain phases of life.

• Secondary plant substances such as resveratrol, apigenin and fisetin are under special consideration because studies have shown the potential reduce oxidative stressAlthough these substances are also found in food, supplements can help achieve higher concentrations that have been linked to specific benefits.
• betaine and calcium alphaketoglutarate (Ca-AKG) are lesser known but nevertheless important supplements that are associated with metabolic processes and may be involved in cell aging processes. AKG, for example, plays a role in the mitochondria and betaine for homocysteine ​​metabolism and muscles.
• spermidine and NAD-Booster are also often discussed in the context of longevity. The former is closely related to the autophagy and NAD is a central 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 are among the classics among nutritional 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 the individual lifestyle, environmental factors or genetic predispositions mean that the need cannot be met through normal nutrition. Dietary supplements offer the opportunity to provide the body with the optimal nutrition 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 wealth of supplements correctly without doing anything wrong? We will address these questions in the next 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 need fat to be absorbed in the body, because they dissolve in lipids. These vitamins are stored in fatty tissue and in the liver, which means that regular, but not necessarily daily, intake is necessary because they are also stored. Fat-soluble vitamins include:

• vitamin A (Retinol): Important for vision and the immune system.
• vitamin D: Maintenance of normal bones and normal functioning of the immune system.
• 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 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. Excesses are excreted in the 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 do not depend on fat, their absorption 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 consumption, as no competing nutrients affect their bioavailability.

Suitable supplements:

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

Why sober?

These nutrients can be absorbed more quickly in the absence of other nutrients such as proteins or fatsIn addition, metabolism is easier when the stomach is empty.

Practical tips:

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

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

• Make sure to take the medication at regular times to achieve maximum effects.

Which supplements should be taken with food?

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

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 production method.
• Quercetin: Also fat-soluble and derived from the Japanese pagoda tree. Taking it with food not only improves absorption but also reduces possible 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 food. It synergizes with Fast, but should not be taken on an empty stomach. Taking it with complex carbohydrates, such as whole grain 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 avoid mistakes

Some supplements may work synergistically, while others may compete for absorption or cause side effects. Here are some important considerations:

Good combinations:

Quercetin + Vitamin C:

• Reason: Vitamin C increases the bioavailability of quercetin.
• Advantage: 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 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 preparations.
• Recommendation: Take with a meal containing 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 while simultaneously boosting NAD.

Bad combinations

NAD boosters and protein-rich foods.

Iron + Calcium:

• Reason: Both minerals compete for the same transport routes 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 functions according to a biological rhythm that determines when certain processes such as nutrient absorption, cell repair or hormone production take place. Nutritional supplements that are always taken at the same time can better integrate into this natural rhythm. This means:

1. The recording improves: The body “expects” nutrients when they are taken 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. Promoted consistency: A fixed routine helps you not to forget to take your medication and to do so regularly. This is especially important for dietary supplements whose effect depends on continuous intake, such as magnesium or vitamin D.

Practical tip: So 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

Morning:

• NAD booster: Take with water immediately after getting up.
• Betaine: Together with NAD boosters
• Ca-AKG: Best taken on an empty stomach.
• Resveratrol: With a fatty meal such as yogurt, nut butter or avocado

Lunch:

• Omega 3 fatty acids

At evening:

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

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 supplementsWhether it's for more energy, better recovery or promoting longevity, proper planning makes all the difference. Not only will it keep you organized, it'll also help you get the most out of your health routine.