Due to various factors, such as lack of sufficient nutrition in food sources, personal eating habits and restrictions, genes, age, health conditions, beauty, aging, weight loss, and even gender, many people take various supplements to fill nutritional gaps, meet personal needs, support health and longevity, and achieve various health and beauty goals.
But what are the best ways and times to take different supplements?
The most common question we are asked is how long it takes to see results and whether it is necessary to take it for a long time. In fact, no one can answer this question with certainty. The reason is that the time it takes to see effects depends on many factors such as the type of supplement, personal health conditions, age, gender, weight, genetics, daily eating habits, and how and when it is taken.
Let us give you an example.
The body's omega-3 index is considered optimal when it is 8% or above. Suppose A and B are both omega-3 deficient, and A's index is 1% and B's index is 5%. Both of them take the same omega-3 supplement at the same time, but B is likely to see the effects and benefits faster than A. This is because B starts with a higher baseline omega-3 index value (5%), which means that her cell membranes already contain relatively more omega-3, so with the help of the supplement, it will take a shorter time for the cells to reach the optimal omega-3 level; on the contrary, because A starts with a lower baseline omega-3 index value (1%), it will take longer for the cells to accumulate more omega-3, and the time for the effects to appear will naturally be longer.
In other words, some people may see visible results soon after taking certain supplements, while others may take longer to feel actual changes in their bodies. However, the key point is to not stop taking the supplements just because you don't feel any effect after taking them for two or three weeks. Regardless of the type, all supplements are generally recommended to be taken for at least two to three months consistently. This would allow the body to fully absorb the nutrients and accumulate them to the optimal level, so that the benefits could start showing.
So can I stop taking it after seeing improvements in my body after taking it for a few months? Everyone needs to know that supplements are not drugs, and there is no so-called "a round of treatment". When even tattoos fade, how could the benefits of taking supplements for three months last a lifetime?
Using the example just given - A's omega-3 index baseline value before taking omega-3 supplements was 1%, and then after taking it for six months, the index finally increased to a healthy 8%. If she stop taking it then, when other diet and lifestyle habits remain the same as six months ago, then A's omega-3 index will naturally fall back to where she started off with, which was 1%, because nutrients are lost every day, which means the six months of persistence will be in vain!
Let's put it this way. Say you start exercising to lose weight, and finally achieve your goal and lose 10 pounds! You then go back to your old habits of eating a lot every day without exercising, of course you will gain weight again!
As for when you can stop taking a supplement, let's give you another example to make it clear.
Suppose you rarely eat meat (not including any processed meat), your body will naturally lack protein. At this time, you can take protein supplements, such as collagen powder, to make up for the lack of nutrients. After taking it for a period of time, your body's protein level returns to a healthy level, then can you stop taking it? Well, if you have changed your eating habits, increased your daily meat intake and reached your daily protein needs, then you can indeed stop taking protein supplements; however, if you still rarely eat meat, then of course you have to continue taking it, because protein is used by the body every day!
On the other hand, some supplements do not need to be taken continuously. Say you have never had a long-term insomnia problem before, but the sudden influx of physical and mental stress makes it difficult to fall asleep... then of course you should start taking supplements to help you sleep. However, When these stresses are released, the body will most likely no longer need these supplements to fall asleep, then you can naturally stop taking them.
Many people often want to take all supplements at the same time every day because of convenience or in case they forget. Well, yes, taking it every day is definitely better than remembering one day and forgetting the next; but the truth is, the timing of taking different supplements affect their absorption rate and benefits. And you do want your supplements to provide the maximum benefits, right?
Let's talk about the best times to take some common supplements.
｜ Probiotics
There are many different types of probiotics, including different types of lactobacillus and bifidobacteria. For general maintenance of overall gut health, it is generally best to have 8 strains and a daily intake of 20 billion CFU. If the CFU count too high, it may cause gastrointestinal discomfort.
Since stomach acid can damage or kill these probiotics, the best time to take probiotics is in the morning on an empty stomach. This is because the stomach acid concentration is lower at this time, which helps ensure that the probiotics are less affected by stomach acid and can reach the intestines and settle, allowing them to exert their greatest benefits.
If you don't have a habit of eating a midnight snack before going to bed (that is, your last meal is around four hours before bedtime), taking probiotics before going to bed at night will also help the probiotics grow in the intestines.
But whether you choose to take it in the morning or before going to bed on an empty stomach , it is best to take it at the same time every day to help ensure that you have a steady supply of good bacteria in your intestines.
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｜ Liver Support Supplements
An unhealthy liver isn't just about the liver itself! The liver's main function is to clear toxins and waste from the blood and the entire body, as well as to regulate carbohydrate metabolism. However, when it lacks essential nutrients or sleep, or is affected by diet, tobacco, alcohol, medications, viruses, stress, or pollution, it cannot function as it should. The toxins and fats that accumulate in the liver can then enter the bloodstream and cause various problems, including chronic inflammation, an overworked immune system, brain fog, fatigue, fatty liver disease, Candida overgrowth, inflammatory skin conditions (including eczema, rosacea, psoriasis, and acne), hormonal imbalances (such as excess estrogen and menstrual cramps), high blood sugar, high cholesterol, and even serious liver diseases!
The liver performs its detoxification duties throughout the day and night. For general maintenance, if you only take the supplement once a day, it's usually recommended to take it in the morning to align with the start of the day's metabolic processes. If you take it more than once a day, the doses should be evenly distributed. For example, if taken twice a day, it's recommended to take it in the morning and evening, and if taken three times a day, take it in the morning, noon, and evening. In addition, most liver support supplements contain fat-soluble compounds and ingredients that have poor bioavailability on their own, which means they are better absorbed and utilized by the body when taken with food.
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｜ Collagen Powder
Our skin, bones, organs, cartilage, connective tissue, hair, nails, eyes, and teeth all need collagen. In fact, it can be said to be the "glue" that holds everything together tightly. In other words, it is necessary to supplement the body with collagen every day. However, to achieve the best effect, you must choose marine collagen, and the daily intake must reach 10,000mg.
Some studies have shown that because the concentration of stomach acid is lower in the morning, taking collagen powder by mixing it with coffee, tea, juice, etc. in the morning can help its absorption. Another reason why morning is better is because it is relatively easier to form a habit.
Another suitable time is before going to bed at night. Since the body repairs itself during our sleep, taking collagen helps promote these recovery processes. The only disadvantage of taking it at this time is that you may forget it when you come home late, or just, feel too sleepy to bother.
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｜ Omega-3 (Krill Oil and Fish Oil)
Since omega-3 is fat-soluble, taking it after a meal on a full stomach can improve its bioavailability, which means that the body can absorb and use these beneficial fatty acids more effectively. So which of the three meals is best to take it after? Healthy fats, such as avocado, eggs, salmon, sardines, olive oil, etc., help the absorption of omega-3, so you can choose which meal to take it after depending on your daily eating habits, but it is best to take it regularly at the same time every day to maximize the benefits.
If you do take two or three capsules a day, it is recommended to spread them out over the day, such as morning and evening, or morning, noon and evening, so that the omega-3 levels in the blood and tissues can remain at a consistent level throughout the day.
On thing to note is that human cell membranes are composed of phospholipids. Since the omega-3 in krill oil is phospholipid-based, it is easier to pass through the intestinal wall into the blood and then be used by the body, compared to the omega-3 in fish oil, which is triglyceride-based. Which means, even at a lower dose, krill oil can still provide more significant effects than fish oil, as its absorption rate and bioavailability are higher.
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｜ Vitamin C
Most people should know the role of vitamin C in our bodies, so we won't go into that. Now, basically, vitamin C can be taken in the morning, afternoon and evening, but vitamin C supplements from natural food sources or liposomal vitamin C are best taken on a full stomach to increase their absorption rate. Whilst, other water-soluble vitamin C, generally speaking, is best taken 30 minutes before breakfast or 1-2 hours later, unless your stomach is sensitive, then it is better to take it on a full stomach.
It should be noted that there is a system in the human intestine that absorbs vitamin C, but its absorption capacity is limited. If too much vitamin C is taken at one time, the system will not be able to absorb it, and the excess will be excreted through urine. Therefore, it is best not to choose those vitamin C pills that have extremely high content (such as 1,000mg), but to divide the total daily dose into two parts, one taken in the morning and one taken in the evening, to maximize the amount of vitamin C entering the blood.
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｜ Spermidine
Spermidine can enhance the cell autophagy process, thereby helping cells to renew and regenerate, helping to destroy bacteria and viruses, and at the same time removing damaged proteins and organelles that have become garbage to prevent them from attacking other cells and accelerating aging. It is therefore considered the most effective anti-aging nutrient in recent years, and is even more effective than NMN in delaying body and skin aging.
Since the body's natural autophagy and cell repair and regeneration processes are most active during sleep, experts generally recommend taking it before going to bed at night.
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｜ Taurine
Taurine is an amino acid associated with cardiovascular, neurological, eye and skin health. It also enhances mitochondrial health, has high antioxidant properties and is effective in promoting collagen synthesis.
For fitness enthusiasts, taking taurine one to two hours before strength or endurance training can effectively reduce muscle damage by reducing DNA damage and oxidative stress.
However, for the average person, since taurine also promotes sleep, increases REM deep sleep time, reduces cortisol levels (the body's stress hormone), and regulates the body's melatonin secretion, it is generally best to take it on an empty stomach before bedtime for the highest absorption rate and bioavailability.
｜ Algae
Algae has a variety of benefits, including balancing the body's pH, improving cognitive and nervous system functions, regulating thyroid hormones and estrogen receptors, etc., and one of the most important is its "detoxification" effect. Studies have shown that algae can effectively bind to harmful compounds such as heavy metals, pesticides, dioxins, plasticizers, etc. in the liver, brain and kidneys, as well as in food, and then help the body get rid of them by passing them out.
In essence, algae supplements can be taken on an empty or full stomach, but if you want to achieve the best absorption rate and effect, and prevent the body from absorbing toxins such as heavy metals, pesticides, plasticizers, etc. in food, it is recommended to take it about 15 minutes before breakfast. Depending on the needs of the body, it can also be taken about 15 minutes before lunch or dinner.
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｜ Parasite Cleansing Supplements
Parasits can enter the human body through food, water, insect bites, contact transmission, mother-to-child transmission, etc. They will then interact with human tissues and organs, and release metabolites and toxins. This would induce the body to produce pro-inflammatory cytokines and other chemicals to attack and eliminate parasites, which in turn would cause inflammation in the body and even damage body tissues and organs.
Taking parasite cleansing supplements can cause these parasites to die and be excreted from the body. For optimal absorption, the best time to take it is in the morning and/or before bedtime on an empty stomach (at least two hours before the last meal of the day).
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｜ MSM
MSM is not only an essential element for the body to produce collagen, glutathione and glucosamine, but also a very powerful anti-inflammatory nutrient, and thus, can help to improve skin inflammation such as acne, eczema, rosacea and psoriasis, and support the health of connective tissue, relieve symptoms of degenerative arthritis and arthritis, and reduce allergy symptoms.
The best thing about it is that it can be taken on an empty or full stomach, but it is recommended to avoid taking it at night. On the other hand, studies have shown that MSM can enhance the effectiveness of collagen supplements, so if you do take collagen powder, it is best to take it together to achieve a complementary effect.
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｜ Supplements for Brain Health, Memory and Concentration
Supplements for the brain are beneficial for cognitive function, memory, focus, concentration and overall mental clarity, so the best time to take them is in the morning so that the brain has enough nutrients to cope with its nutritional needs the whole day, and whenever you need to improve your concentration when studying or working.
Whether to take it on an empty stomach or full stomach depends on the formula.
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