The consumption of supplements is widespread among various groups due to their health importance and many benefits. The degree of benefit from these supplements depends on choosing the best time to take the supplements , so many athletes who take supplements or even individuals who do not exercise but. They take supplements to get their benefits about the best time to drink the supplements .
Determining the best time to take supplements depends on its type. There are many types of supplements that people use for various purposes, such as:
- Increasing muscle mass in athletes.
- Weight gain.
- Getting rid of excess weight.
- Compensate for vitamin and mineral deficiencies.
- Compensation for iron deficiency.
The best time to take supplements: 1- Vitamins
You can take water-soluble multivitamins, such as vitamin B, at any time in the morning or evening, whether on an empty stomach or after eating, but you must continue to take them at the same time every day.
As for vitamins that are not soluble in water, such as:
- Vitamin A.
- Vitamin K.
- Vitamin E.
- Vitamin D.
The best time to take supplements containing these vitamins is in the middle of any meal throughout the day, so that the body can benefit from them, without experiencing any side effects.
The best time to take a supplements: 2- Iron
Iron is one of the important minerals in the human body, and its deficiency causes many health problems such as anemia, which is accompanied by disturbing symptoms such as:
- Extreme fatigue.
- Pale skin.
- Feeling lethargic and weak.
- Shortness of breath, chest pain.
- Tachycardia or heart palpitations.
- Inflammation or pain in the tongue.
- Cold hands and feet.
- Headache, vertigo, or dizziness.
Therefore, the doctor advises taking an iron supplement to get rid of anemia and its accompanying symptoms. The best time to take a supplement that contains iron is in the middle of the meal, and you must be careful not to take it on an empty stomach or on an empty stomach because it causes severe digestive side effects.
It is also necessary to refrain from consuming foods and drinks that hinder the absorption of iron, such as milk, tea, and coffee. It is preferable to take vitamin C with it, as it accelerates and enhances the absorption of iron. It is preferable to drink effervescent pills that contain vitamin C, which are available in pharmacies, or drink a cup of orange or lemon juice, or eat Foods rich in vitamin C to enhance iron absorption.
If you take more than one supplement, you must leave enough time, at least two hours, between one supplement and the next.
In the event of chronic diseases or specific health conditions, and in the event of taking medications such as antibiotics and other medications, the doctor or pharmacist must be informed of this in order to determine the period of time that should separate the time of taking the supplements and the time of taking the medication.
read more: benefits of a glutamine supplement
The best time to take the supplements is according to meals
There are some supplements that doctors recommend taking on an empty stomach, and there are some supplements that are best taken with food. Let’s learn the details together:
Take supplements on an empty stomach
There are some supplements that are more effective when taken on an empty stomach, as this increases their absorption and effect in the body, such as:
- Probiotics.
- Vitamin C.
- Folic acid vitamin B12.
- Glutamine.
Although iron increases its absorption and effectiveness when taken on an empty stomach, doctors recommend taking it in the middle of a main meal and warn against taking it on an empty stomach because this leads to severe digestive effects such as nausea, diarrhea, and stomach pain, and these effects make some patients stop taking it. Medicine even though they need it, so doctors believe that taking it with food, despite its slightly lower absorption with food, is better than taking it on an empty stomach.
Take the supplements with food
Some vitamins need fats to enhance their absorption, such as fat-soluble vitamins, as we mentioned previously, namely vitamins A, K, E, and D.
The best time to take a supplements for athletes
Many athletes resort to taking supplements such as protein supplements, creatine, etc., with the aim of:
- Enhancing activity and enhancing athletic performance and body fitness during exercise.
- Raising the body’s energy level to increase enthusiasm and do exercises more actively.
- Relieve muscle pain during and after exercise.
- Accelerate muscle recovery after exercise.
- Increasing the body’s ability to build muscle by providing it with protein, which stimulates and accelerates muscle building and restoration after exercise.
- Maintaining muscle flexibility and fitness, accelerating their recovery and maintenance, and preventing loss of muscle mass.
read more: effective way to use creatine
The best time to take supplements for athletes is half an hour before or immediately after exercise, as eating the food before exercise helps supply the body with the necessary nutrients that make it qualified to do the exercise with high performance and high fitness, while eating it after exercise helps supply the body with the necessary elements. To speed up recovery and relieve muscle pain.
