Iron, omega-3, vitamin D: When and how to take your supplements for maximum benefits |
The supplement industry is booming. You will find supplements for almost anything and everything – sleep, hair, skin, muscle, mood – you name it. Most labels advise daily use, but do you really need to take them every day? Taking supplements daily isn’t always the best approach. In fact, how and when you take supplements can make a big difference in how well your body absorbs and uses them. NHS surgeon Dr Karan Rajan and health coach Cory Rodriguez weigh in on this. From iron to Omega-3, the experts talk about how and when to take supplements. Take a look.
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Iron
When it comes to iron, less can be more. Most people take iron supplements daily; however, Dr. Rajan says its not really ideal. “If you take iron, try taking it every other day for optimal absorption instead of daily dosing,” the doctor said, in a video shared on Instagram. Overdoing iron supplements may also lead to side effects such as constipation, and abdominal pain, according to the NHS.
Omega-3s
Many people who take omega-3 supplements complain about the unpleasant fishy burps. “If you take omega-3s, store it in the fridge to prevent those fishy burps,” Rodriguez says. Omega-3 fatty acids oxidize quickly when exposed to heat or light. So, keeping them cold can prevent the fishy smell.
Fiber supplements
Fiber supplements are commonly used to improve digestion. However, these supplements often backfire. What? Because of not drinking adequate water. “If you take fiber supplements, drink 9 ounces of water for every 10 grams of fiber to minimize bloating and keep things moving smoothly,” Dr. Rajan said.
Vitamin D
Vitamin D is another popular supplement that most people take in the wrong way. The experts suggest pairing it with vitamin K2. “If you take vitamin D, make sure to pair it with vitamin K2 to send calcium into your bones and not your arteries.”
Probiotics
If you are taking probiotic supplements, it is crucial to space them correctly. “Space it at least 2-3 hours from antibiotics to reduce the chances of the antibiotics directly killing the probiotic organisms,” the doctor said.
Creatine
Creatine, a popular supplement among gym-goers, can backfire if not taken properly. Many people complain of bloating after taking creatine. How to beat it? “Try using a smaller dose, twice per day,” the health expert said.
Zinc
Zinc plays an essential role in immune function, but pairing it with some other supplements can really affect the absorption. “If you take zinc, avoid taking it at the same time as calcium or iron since they all compete for absorption,” the doctor said.
Magnesium
One of the most popular supplements taken to improve sleep is magnesium. Studies have shown that magnesium improves sleep quality, even in older adults. But what type of magnesium you take matters. “If you’re using magnesium for better sleep, consider taking magnesium glycinate as this absorbs better than other forms,” the coach said. This is a combination of magnesium with glycine, an amino acid that promotes relaxation and may improve sleep quality.Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with a healthcare professional before starting any new medication or treatment.
