How and when to take supplements to get the maximum benefit

Eating properly, sleeping long enough and doing a lot of exercise contribute to good health. Supplements are an extra help that brings many benefits. David Heber, president of the Herbalife Nutrition Institute, highlights the importance of how and when to take supplements with these keys

It is becoming increasingly aware of the importance of balanced nutrition for good health. Not only athletes, to yield to the fullest potential, but also all those interested in their general well-being. Through a planned diet, you can get all the nutrients that the body needs; however, routines, work and a busy life can interfere in the preparation of meals, which makes it difficult to eat properly. That is why, on many occasions, dietary supplements are used as a nutritional insurance and a way to compensate for the deficiency of some nutrients.

David Heber, president of the Herbalife Nutrition Institute (HNI), says that it is becoming more and more common for people to take steps to improve their health, including the incorporation of vitamins and supplements in their routine. Although there are countless items on which vitamins to take, few understand that not only matters what is taken, but also how and when these supplements are taken. Here are some keys:

The “why” before the “when”
Supplements supplement a healthy diet, but do not compose, in themselves, a healthy diet. “Some try to fool themselves by saying that even if they are eating badly, taking many vitamins helps them solve their nutrient deficiencies,” Heber says. Nothing further from reality, proper nutrition is essential to enjoy good health, and vitamins and supplements are valuable to ensure that all the nutrients that the body needs and that improve, but do not replace, a good daily intake program of nutritious foods that includes the right amount of proteins, fruits and vegetables.

Heber recommends that, before starting to take a full shipment of vitamins, the doctor will be consulted, who will know how to determine and recommend, depending on age, general health and other considerations, the most beneficial amount and type of supplement for each patient.

Follow the directions of the label. Many supplements should be taken with food
Follow the directions of the label is essential to maximize the benefit of supplements. Many vitamins and other supplements should be taken with food and a large glass of water. There are many reasons for that. As Heber explains, eating begins the digestion process that helps to break down supplements. For some, taking supplements with the empty stomach can be counterproductive, as they may feel nausea or notice that they are irritated by the digestive tract - the causes of this condition are iron, magnesium and fish oil-. Because of these digestive side effects when supplements are taken with the empty stomach, some people stop taking them and do not get the vital nutrition they need. However, many others say they feel better when they combine them with food.

Start the day
Supplements provide what is missing in the diet or what foods can only contribute in small amounts. Proteins are usually poor at breakfast and lunch and excessive amounts are ingested at dinner. A good way to start the day, according to Herbalife Nutrition, is with a protein supplement in the form of a healthy smoothie. Proteins not only provide the energy needed by the body, but are also crucial for a healthy immune system. Protein-rich smoothies and bars can help get the proteins needed in each meal and after exercise. Relatos Cortos

Multivitamins are usually better when taken first hour of the day or consumed in smaller doses throughout the day. Vitamins B stimulate metabolism and brain function, so it is recommended to take them in the morning to increase energy at the beginning of the day or, at most, 6 hours before bed.

The best known function of vitamin D is to maintain healthy bones by increasing the intestinal absorption of calcium, so people with a vitamin deficiency can have a higher risk of having fragile bones, some types of cancer, obesity, diabetes and other chronic diseases. A good combination of supplements, according to Heber, is vitamin D, to enhance the absorption of calcium, and vitamin C, to enhance the absorption of iron.

Merienda, lunch and dinner
Leucine is an excellent nutrient to take at lunch or before or during training, as it helps regenerate muscles and gives energy.

Speaking of healthy bones, calcium is essential for bone health. The two most used calcium products are calcium carbonate and calcium citrate. “Calcium carbonate supplements dissolve better in an acid environment and the ideal is to consume them with a meal,” recommends Heber, who, instead, notes that calcium citrate supplements can be taken at any time because they do not need acid to dissolve.

On the other hand, fish oil can reduce excessive inflammation by increasing omega-3 fatty acids, which benefits heart health, eye health and brain health. These supplements should be taken just before a meal, to reduce the possibility of indigestion.

They should also be taken with a meal or strained liposoluble vitamins A, D, E and K, as they are better absorbed. Specifically, vitamins A and C are key elements for the health of the immune system. Vitamin C also favors the production of antibodies that protect us from infections, so keeping a daily intake of vitamin C is essential, as the body does not create or store it. Vitamin A, for its part, contributes to the vision, health of the skin and the tissues of the digestive and respiratory system.

Supplements to reconcile and improve sleep
Part of good sleep health is to add supplements that relax the mind and body. Heber recommends taking magnesium before bedtime, as it can produce sleep, helps strengthen bones and relieves muscle pain. “Some studies indicate that it can also relieve anxiety, which can also help to calm the tired body and mind to achieve a deeper sleep,” he adds.

Another effective sleeping supplement is melatonin, as it helps to reconcile sleep. “Several studies[1] show that people who take melatonin supplements sleep seven minutes faster and improve overall sleep quality,” Heber explains.

Good health involves a routine. Eating well, sleeping long enough and doing a lot of exercise contribute to it. The same should happen with taking supplements and creating a plan on what and when to take them. Learning to space them will improve the absorption, help to better reconcile sleep at night and favor the attainment of the nutritional goals necessary for a healthy life.

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3656905/

How and when to take supplements to get the maximum benefit

Eating properly, sleeping long enough and doing a lot of exercise contribute to good health. Supplements are an extra help that brings many benefits. David Heb

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2024-05-20

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