A study conducted by researchers to determine whether the timing of taking vitamins and dietary supplements has an actual effect showed that it is important for some, but not important for many others.
The Conversation points out that the basic principle relates to solubility. Fat-soluble vitamins—such as vitamins A, D, E, and K—are best absorbed with fatty foods, so it's advisable to take them with meals. Water-soluble vitamins, such as vitamin C and the B vitamins, are absorbed even on an empty stomach, so timing is less important for them.
Minerals, however, can interact with each other, so their role is different. For example, calcium can hinder iron absorption, so it's best to take these supplements at intervals. Iron is generally absorbed better on an empty stomach, although it can cause stomach irritation in some people, so it's preferable to take it with food.
Furthermore, the link to overall health is also important. For example, B vitamins can be stimulating for some people, so it's advisable to avoid taking them at night, while magnesium, on the other hand, promotes relaxation, and some people feel more comfortable in the evening. However, reliable evidence for these effects is limited.
The main conclusion of both studies is that for most people, the regularity of taking dietary supplements is more important than a specific timeframe. This is because supplements are beneficial when taken regularly, and the "optimal time" is more a matter of convenience and tolerance than a matter of precise scientific evidence. Furthermore, dietary supplements are not a substitute for a balanced diet, and most healthy individuals who follow a varied diet do not need them at all. Generally, it is best to consult a doctor before taking any dietary supplements, especially for those taking other medications.
