Have you ever think, supplement that you eat are absorbed 100% or wasted? We
listed out 10 tips below to help you get MAXIMUM benefits from your supplement.
These tips is based on the questions you’ve asked most frequently and harnessed
the knowledge of Sam Russo, ND, Lac, etter Nutrition research editor and
director of Vermont Naturopathic Clinic in Winooski, Vermont.
1 — Which nutrients/supplements should I always
take with food? Which should I take between meals?
Food
should be a balanced meal that includes protein, carbohydrates, and fat to
stimulate optimum acid secretion in the stomach, which enables better
absorption. For example, if you eat only fruit and cereal with nonfat milk for
breakfast, add some peanut butter or other protein and fat when taking the
following: vitamins; minerals; oils such as fish and flax; fatty acids such as
alpha lipoic acid; fatty derivatives such as plant sterols and stanols (used to
lower cholesterol), and cetyl myristoleate (used to ease joint pain).
Popular supplements that should be taken 30
minutes before or two hours after a meal include the following:
- Amino acids: Although all protein contains
amino acids, which are broken down during digestion, individual amino acid
supplements—when taken with food—will compete with protein for absorption.
Common ones include lysine for herpes; tryptophan for better sleep;
cysteine to thin mucus; N-acetylcysteine (NAC), a special form of cysteine
to boost internal antioxidant production and neutralize toxins; arginine
to support growth hormone production and blood-pressure regulation; and
branched-chain amino acids (BCAAs) for building muscles.
- Herbal medicines: Bitter herbs to improve digestion should
be taken with water 10 to 15 minutes before a meal. Other botanicals
should usually be taken further away from meal times, as fiber in food can
impair their absorption. When taking a formula, if the majority of the ingredients
are botanicals, take between meals. But if vitamins and minerals
predominate, take with food.
- Enzymes: Timing depends on the desired benefit.
To aid digestion, take enzymes at the beginning of a meal. However,
systemic enzymes to treat a condition or organ, such as bromelain to
reduce pain and inflammation, should be taken between meals.
2 — Which supplements are
better absorbed with fat?
The fat
soluble nutrients: vitamins A, D, E, K; ascorbyl palmitate, a fat-soluble form
of vitamin C; and other fats and fatty derivatives (see the question above for
examples). The tocopheryl acetate form of vitamin E, however, is water soluble.
CoQ10 comes in fat-soluble forms, such as Q-Sorb in softgels, and as
water-soluble powder in capsules, such as Q-Gel (hydrosoluble).
3 — Is it necessary to
occasionally take a vacation from your supplement routine?
There is
no good evidence either way; however, some experts recommend cycling some
nutrient or botanical regimens, particularly when targeting the immune system
or the endocrine system. For example, you might take echinacea for one week out
of each month to boost production of white blood cells that fight infection, as
these cells live for about three weeks.
4 — Are there any
nutrients that should always be combined? For example, I’ve heard that iron is
better absorbed with vitamin C.
There are
many ways in which nutrients influence the absorption of each other. Minerals
in general are better absorbed with vitamin C or acidic foods, such as cooked
tomatoes, citrus, or vinegars. This is especially true in older people, as
stomach-acid production decreases with age and in anyone who takes antacids.
The chart
below shows how some popular nutrients affect each other when combined. This is
usually not a problem when taking high-potency multivitamin and mineral
supplements, as higher doses compensate. However, if you take additional
individual nutrients, it makes sense to time for optimum benefits.
These are
some important points to keep in mind:
- Calcium and magnesium can compete for absorption with
one another in doses higher than 250 mg. When taking larger amounts, take
each mineral at a different time or split doses of combinations into
smaller amounts (not more than 250 mg).
- Fiber supplements should be taken at a separate time from
all other nutrients and herbs, as these can bind with the fiber and be
excreted.
- Extra Vitamin B1, taken for diabetic neuropathy, chemotherapy
side effects, or other conditions, should not be taken with polyphenols
(such as grape seed, pine bark, and green tea extract) because these
decrease absorption of the B vitamin. Separate polyphenols and B1 by at
least two hours.
Nutrient
|
Absorption
increases
when combined with |
Absorption
decreases
when combined with |
Iron
|
Vitamin
C, protein fromanimal foods, and amino acid supplements
|
High
doses of zinc or copper, coffee, tea, and soy
|
Calcium
|
Vitamin
D (does not need to be taken at the same time), lactose (naturally present in
milk and other dairy products), protein, and vitamin C
|
Large
doses of magnesium, zinc, and phosphate
|
Magnesium
|
Vitamin
D (does not need to be taken at the same time)
|
Large
doses of calcium and phosphate
|
Folic
acid
|
Vitamin
C
|
Zinc
|
Niacin
|
Folic
acid
|
|
B6
|
Zinc,
oral contraceptives, coffee, and tobacco
|
|
B12
|
Vitamin
C doses greater than 500 mg
|
|
Vitamin
C
|
Pectin,
iron, zinc, and aspirin
|
5 — Is it better to
refrigerate probiotics, fish oils, and flaxseed oil? What is the general rule
of thumb for refrigerating supplements?
In general
or when in doubt, oils and probiotics should be refrigerated. For other
supplements, a good rule of thumb is to keep them at room temperature (72°F) or
below, in a dark place. Probiotics that specify “shelf-stable” or “no
refrigeration required” can safely be refrigerated or kept in a cool, dark
place.
6 — Why do many
single-nutrient supplements have tiny amounts of another nutrient in the
formula, such as calcium or vitamin C?
Reasons
vary. Nutrients may be added to help absorption, as with vitamin C, and some
may be helpful in other ways. For example, lecithin blends water- and
fat-soluble nutrients. In other cases, additional nutrients may be incidental.
7 — Should I keep the
little silica pack in my supplement bottle or throw it away? What does it do?
Keep it!
The silica pack keeps the inside of the bottle dry so that your supplements
don’t break down as quickly. I also use those packs in my supplement pill
box—great for traveling.
8 — When using powdered
supplements, does it matter if I add the powder to warm or hot liquid?
In
general, powder is safe to mix with liquid below 120°F (warm, not hot) if it’s
consumed relatively quickly. But prolonged exposure to high temperatures breaks
down most water-soluble vitamins. Fat-soluble vitamins are more tolerant, and
minerals are virtually indestructible. With undenatured whey protein powder,
liquid above 120°F will damage naturally occurring immunoglobins that benefit
the immune system.
9 — I’ve heard that your
body can absorb only a certain amount of vitamins at a time, and therefore,
it’s better to stretch the dose out over the day (for example, take no more
than 500 mg of vitamin C at a time). What are your thoughts?
This is
true. Vitamin C and magnesium are good examples, as high doses cause loose
stools, indicating you have surpassed the maximum your body can absorb. Take no
more than 500 to 1,000 mg of vitamin C at one time. When taking either calcium
or magnesium separately, limit each dose to 500 mg. (See question No. 1 about
taking them together.)
Most
water-soluble vitamins (eg., B-complex and C) and minerals do not stay in the
blood stream for more than a few hours. So taking them throughout the day
maximizes blood levels over a longer period.
10 — How much water should
I take with my supplements and are there any that require even more water (like
fiber)?
Generally,
you just need enough liquid to swallow the supplement comfortably. Fiber
requires more, usually at least 12 ounces per 15 grams, or 1 tablespoon.
Otherwise, you can become constipated.
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