Regular supplement use more important than timing, study finds

A recent study has found that regularly taking dietary supplements is the most important factor in benefiting from them, while the timing of consumption makes little difference for most people.

The Conversation reported that the importance of timing depends on the type of supplement. Fat-soluble vitamins, such as vitamins A, D, E, and K, are absorbed better with fatty foods and are recommended to be taken with meals.

In contrast, water-soluble vitamins like vitamin C and B vitamins can be taken even on an empty stomach, making their timing less critical.

Regarding minerals, researchers noted that some can interfere with each other's absorption. For example, calcium may hinder iron absorption, so it is preferable to take these supplements at different times. Iron is usually absorbed better on an empty stomach, though it may cause stomach irritation for some people, in which case it is better taken with food.

Other effects and study results

The study added that some supplements have side effects related to timing. B vitamins may energize some people, so it is advised to avoid taking them at night, while magnesium promotes relaxation and is often taken in the evening. However, reliable evidence for these effects remains limited.

Researchers concluded that consistency in taking supplements is more important than sticking to a specific time, and that the "optimal time" depends more on personal comfort and tolerance than on strong scientific evidence.

It is also noted that supplements are not a substitute for a balanced diet, and most healthy people who eat a varied diet do not need them. Consulting a doctor before taking any supplements is recommended, especially for those on other medications.