Today, dietary supplements They’ve become a staple in our health supplements, but are we really taking advantage of their benefits? Did you know that if you don’t take them properly, they can be said to be of no use? And these substances are made to be taken in certain ways and in different ways so that our metabolism can assimilate them better. he Dr. Alvaro Campillo, General and Gastrointestinal Surgeon JM Morales of Mercia is a partner at the University General Hospital of Mésagüey and Covo Labs, tells us all the details to take it effectively. From the time of day to the most appropriate combination, these recommendations will help you optimize its effects.
Our body’s biological rhythm, known as the circadian cycle, determines How and when our organs process nutrients
Following the manufacturer’s instructions is the first step to success
One of the most common mistakes when taking supplements is ignoring the manufacturer’s instructions. According to Campillo, “The manufacturer designs the product and knows the ingredients, the best time and the ideal way to take it.” These guidelines are not arbitrary, but the result of research Bioavailability and efficacy. Following these recommendations not only ensures you get the most out of the supplement, but Minimizes risks such as side effects or interactions with other foods and drugs.
Furthermore, it is essential Read the label To understand what ingredients it contains, what amounts it comes in, and whether there are specific restrictions such as avoiding certain foods or eating on an empty stomach. This basic step, which many people skip, can make the difference between noticing benefits or not.
© Adobe StockThe time of day affects the effectiveness of the supplement
Our body’s biological rhythm, known as the circadian cycle, determines How and when our organs process nutrients. Therefore, the moment we take a supplement can increase or decrease its benefits. Campillo explains that if you want to improve muscle performance, supplements should be taken in the morning or afternoon, when the body is most active. For the cardiovascular system, morning is ideal, while supplements aimed at sleep, tissue repair, or strengthening the immune system work best at night.
For example, a supplement like melatonin, which is used to regulate sleep, will be ineffective if taken in the morning. On the other hand, consuming it an hour or two before bedtime enhances its effects by coordinating with the body’s natural rhythm.
If the supplement doesn’t reach the target organ or cell, it simply won’t work. For this reason, it is important to choose products formulated to maximize absorption
Bioavailability is the key to everything
Bioavailability, which refers to The body’s ability to absorb and use a supplementAn important concept. According to Campillo, “There is nothing but bioavailability.” If the supplement doesn’t reach the target organ or cell, it simply won’t work. For this reason, it is important to choose products formulated to maximize absorption. This selection includes A more bioavailable chemical formFor example, magnesium in the form of glycinate instead of oxide, or hydrolyzed collagen, which is easier to absorb.
It is also important to consider factors that affect bioavailability, e.g Supplement Format (Capsule, Liquid, Powder) and interactions with other foods or supplements.
Tablets are generally the least effective format due to their low absorption rate. Liquids and powders, on the other hand, are absorbed more quickly, making them ideal in situations where immediate effects are sought.
Take the supplement with food or on an empty stomach
The context in which you take a supplement directly affects its absorption. Some, eg Polyphenols or fat-soluble vitamins (A, D, E, K)They require fatty foods to improve their bioavailability. Others, such as magnesium, are better absorbed on an empty stomach or within a few hours of a main meal.
Take, for example Vitamin D Eating foods rich in healthy fats such as avocados or nuts increases its effect, while taking zinc with calcium-rich foods reduces its effectiveness due to competition for transporters in the digestive tract.
Food combinations can enhance or negate the effects of supplements
Not all foods are complementary partners. Campillo explains that like substance Curcumin, resveratrol or quercetin They are most effective when combined with healthy fats such as oil, nuts or cheese. Conversely, magnesium loses effectiveness if it is taken together with foods rich in protein, calcium or phosphate.
Understanding these combinations is key to getting the most out of them. In addition, some supplements have synergistic effects with each other. For example, trans-resveratrol and quercetin work well together, as does Curcumin combined with piperine. However, if two supplements compete for the same absorption process, their effectiveness may decrease. In this case, it is recommended to take them at different times of the day.
The formulation of the supplement also affects its effectiveness
The way a supplement is presented determines not only its bioavailability, but also its duration of action. Campillo noted that tablets are generally the least effective format due to their low absorption rates. Liquids and powders, on the other hand, are absorbed more quickly, making them ideal in situations where immediate effects are sought. For example, liquid supplements are useful before training, while extended-release capsules can maintain stable levels throughout the day.
Beverage temperature affects supplementation
Although it may go unnoticed, the temperature of the liquid you take a supplement with can affect its effectiveness. Campillo warned that High temperatures can damage bioactive substances or protective coating, which reduces their effectiveness. It is best to take the supplement with cold or hot water to avoid this problem.
© Adobe StockThe most common mistakes can reduce your effectiveness
Among the most frequent errors, Campillo cites low-quality supplements or inadequate dosages, taking them at inappropriate times or combining them with foods that interfere with absorption. It is common for people to randomly take supplements without considering their compatibility with other products or medications. This error not only reduces efficiency, but May cause adverse effects.
When to take the most common dietary supplements?
- Magnesium: Ideal to eat on an empty stomach or before bed, as it helps to relax muscles and improve sleep. Taking it with a meal rich in protein or calcium will reduce its absorption.
- Vitamin D– Should be taken with a meal rich in healthy fats, preferably at breakfast or lunch. This maximizes its absorption and enhances its effects on the immune system and bone health.
- Melatonin: It is recommended to take it an hour or two before bedtime, as it harmonizes the circadian rhythm and facilitates sleep.
- Tryptophan: This serotonin precursor is taken at night with a small amount of carbohydrates for relaxation and rest.
- Collagen: In hydrolyzed format to improve its bioavailability, preferably on an empty stomach or at bedtime. It is beneficial for joint health, skin and hair.
- Omega-3: It is recommended to take it with food to reduce possible digestive discomfort and increase its absorption.
- zinc: It is best consumed on an empty stomach or separately from foods rich in calcium or iron, as these minerals compete for the same absorption transporter.
- Quercetin: Works best when combined with fatty foods or with resveratrol, which enhances its antioxidant effect. It is ideal to be taken with food to optimize its absorption.
- Curcumin: To increase its bioavailability significantly, it is recommended to take it together with piperine (present in black pepper) and fatty foods such as olive oil or nuts. It can be taken during meals.
- Resveratrol: This antioxidant is most effective if combined with quercetin and eaten with fatty foods, such as avocados or nuts. Ideally it should be taken during the day.
- Astaxanthin: It is recommended to eat together with fatty food to improve the absorption of this powerful antioxidant. Consuming it at breakfast or lunch helps protect cells from oxidative stress and improves muscle health.
- Coenzyme Q10: It is recommended to consume it with main meals, especially those containing healthy fats, to facilitate its absorption and increase cellular energy production. It may be beneficial to take it in the morning or afternoon to maintain optimal energy levels during the day.
