KNOWING WHEN TO TAKE YOUR SUPPLEMENTS IS AS IMPORTANT AS KNOWING WHAT TO TAKE. MAKE SURE YOU GET ALL OF THE BENEFITS BY TAKING YOUR SUPPLEMENTS AT EXACTLY THE RIGHT TIME By Lisa Turner
TIMING IS EVERYTHING Y
ou may have a near-perfect battery of supplements to strengthen bones, build blood, protect your heart, and prevent cancer. But when and how you take your vitamins, fish oil,and probiotics may be as important as what you’re taking. Get the most out of these seven common supplements, with this comprehensive guide to times, combos, and amounts. CALCIUM In doses higher than 250 mg, calcium and magnesium tend to compete for absorption. But both are critical for bone health, and the extra convenience of taking them in a combined supplement may outweigh the relatively small percentage of each that may not get absorbed. Studies suggest that too much calcium 50
SPRING 2018 | AMAZING WELLNESS
with too little magnesium may contribute to calcification of the arteries, increasing the risk of heart disease. A 1:1 to 1:2 ratio of calcium and magnesium is best. Best way to take calcium: Take calcium with food to boost absorption and reduce the risk of kidney stones, and in split doses—the body absorbs smaller doses better than large
ones. Avoid calcium carbonate, the hardest-to-absorb form of the mineral. And if you can, take calcium at a different time of day than zinc and iron.
IRON Because it can inhibit the absorption of other minerals, don’t take iron with magnesium, calcium, or zinc. Vitamin E and
iron also block each other’s absorption, so don’t take iron with vitamin E or a multi that contains E. As for food, it’s best to take iron on an empty stomach for maximum absorption; unless you have a sensitive stomach, take it first thing in the morning. Wash it down with orange juice, not coffee or milk: caffeine and the calcium in dairy can interfere with the body’s ability to take in iron, while vitamin C can enhance iron absorption from supplements. To prevent constipation, avoid ferrous sulfate, the form that’s most likely to cause constipation; look for a nonconstipating formula, and be sure to drink plenty of water and eat ample fiber.
