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A recent review by registered dietitians has highlighted the optimal timing for taking certain supplements, suggesting that common practices may need to be adjusted for better health outcomes.
Iron, a vital mineral for preventing iron-deficiency anemia, is commonly taken in the morning. However, it can lead to digestive issues when consumed on an empty stomach and may interact negatively with coffee. The polyphenol compound chlorogenic acid in coffee binds with iron, which can hinder absorption. Experts recommend waiting at least one to two hours after drinking coffee to take iron supplements, ideally alongside a meal to mitigate side effects.
Magnesium, particularly magnesium glycinate, has gained attention for its role in improving sleep quality. A 2024 study found that magnesium helps regulate GABA, a neurotransmitter that promotes relaxation. Due to its calming properties, it is suggested that magnesium be taken in the evening. Incorporating it into the nighttime routine can enhance sleep quality and reduce morning grogginess.
Vitamin A is another essential nutrient, known for supporting vision health and functioning as an antioxidant. Being a fat-soluble vitamin, its absorption is significantly improved when consumed with dietary fat. Therefore, taking Vitamin A with meals containing healthy fats, such as avocados or nuts, is recommended to maximize its health benefits.
Adjusting the timing of these supplements can enhance their effectiveness and minimize adverse side effects. While iron, magnesium, and vitamin A are crucial for overall health, individuals are encouraged to consult with healthcare providers for personalized advice regarding dosage and timing.
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