Supplements - How much should I take & when should I take them?
Just because a supplement contains health supportive nutrients it does not mean you should aim to take as much as possible.
While you should be able to get all the nutrients you need from a well balanced ‘whole foods’ diet there are times when supplements might be needed. But just because a supplement is readily available from your local wholefood shop, supermarket, pharmacy, online, or is prescribed by your GP, this does not guarantee that it is safe, effective or that it provides value for money.
In this 4 part series we are going to share with you some of the essential things you should think about before buying or taking a supplement, including:
Do you really need it?
Who recommended it to you?
Who is most at risk?
How much should you it?
When should you take it?
How to stay safe when taking supplements.
Other things to think about.
In the first post we looked at ‘do you really need supplements?’ & ‘who recommended them to you?’. If you have not read this one that I would recommend that you start there first, click HERE for the link.
Then we looked at who is most at risk from taking supplements and having a negative reaction, you can read that post HERE.
In this post we are going to look at how much of a supplement you should take, can you have too much and look at when is the best time for you to take them.
How much should I take?
Unless you are qualified to do so, you should always follow the instructions on the packaging of the supplement. You can contact the supplement company directly if you have any concerns or questions.
Healthcare practitioners may at times recommend a higher dose, also known as a therapeutic dose, for a short period of time to address a specific health concern or to achieve a desired therapeutic effect. The aim of this will be to restore specific nutrient levels quickly, helping to correct deficiencies and manage symptoms. For example if a blood test shows that you are deficient in Vitamin D you might be recommended a therapeutic dose which is much higher than the usual recommended daily intake.
Determining the correct therapeutic dose depends on various factors, including your age, weight, overall health, and the severity of the deficiency or condition. Your healthcare provider will tailor the dose to your needs. Once the desired therapeutic effect is achieved, your practitioner will reduce the dose to a maintenance level and recommend changes to your diet and lifestyle to help prevent the deficiency or condition returning.
Can you take too much?
Yes! Just because a supplement contains health supportive nutrients it does not mean you should aim to take as much as possible. For some nutrients (mainly water-soluble nutrients) taking too much would results in expensive wee, as the body will only take in what it needs. While for other nutrients (especially fat-soluble nutrients) taking too much can results in toxicity as the body is unable to safely utilise and remove it from the body leading to negative side effects.
For example, excessive amounts of vitamin D (fat-soluble) can lead to excess calcium in the blood, which could result in nausea, weakness, and kidney damage. While, excessive amounts of magnesium (water-soluble) can lead to diarrhoea, nausea, and in severe cases, heart problems. We will take a look at which vitamins and minerals are fat vs water soluble in our next blog post, so keep an eye out!
Working alongside a Nutritionist and testing your nurient levels regularly will help you to check that you are getting the right amount of nutrients that you need. Your healthcare practitioner will be able to recommend appropriate tests and help you interpret the results and adjust your diet and supplement needs accordingly.
When should you take them?
Certain supplements are best taken at certain times of the day. For example the following nutrients are best taken:
In the morning
Multi vitamins, vitamin D and probiotics are best taken in the morning as this is when they are likely to be best absorbed, and have greatest positive impact.
Iron (if needed) should be taken in the morning on an empty stomach, and away from calcium rich foods. However, it can be taken with a small snack if it causes stomach upset.
B vitamins, and CoQ10 should be taken before or at lunchtime as they have the potential to boost your energy levels. Taking them too late could interfere with sleep.
In the evening
As Magnesium has a calming effect and can help relax muscles, it is best taken in the evening.
The rebuilding of bone takes place while we sleep, so taking calcium in the evening rather than earlier in the day may have a greater impact on bone health.
With meals
Taking Fat-Soluble Vitamins (A, D, E, K) and fish oils (Omega 3) with meals containing healthy fats improves their absorption.
Away from meals
Magnesium and Zinc should be taken between meals to avoid interference with other minerals found in food.
It is therefore important that you do your research or speak to a qualified nutritionist to make sure you are taking any supplements safely and that you are getting maximum benefit from them.
In the final post within this 4 part series we are going to look at some key ways to stay safe when taking supplements. Along with some additional things that you should think about before purchasing or taking a supplement.
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