Supplement Timing | with Food or an Empty Stomach?

It is certainly positive to supplement with vitamins, minerals, and other health-insuring substances no matter what time of day you can fit them in or in what combinations, especially for those of us who place higher-than-average demands on our bodies and require more than recommended amounts. However, with that being said, the body absorbs and utilizes certain things best at certain times, in certain combinations, and in certain states.

Some vitamins, minerals, and other supplements must be taken with food yet others require a fasted state for dedicated absorption; some are fat-soluble, meaning they can only be absorbed in the simultaneous presence of dietary fat (one of the many reasons fat intake is absolutely crucial!); some are water-soluble, meaning they do not require fat to be absorbed; some benefit from an insulin spike for full absorption; and still others must be spaced far from specific other supplements due to similar absorption pathways which hinder each other if conducted simultaneously.

Fine-Tuning Supplement Timing

While this is all less-critical minutia when compared to first mastering the basic fundamentals, it can certainly make for a more optimal strategy in fine-tuning an athlete's approach for maximum effectiveness. First, get your training and basic nutrition principles in meticulous control. Results only come from layering more specific steps on top of firmly established previous steps; you cannot level up by skipping steps.

Provided all your previous bases are covered, here are some guidelines with regards to common supplementation within the athletic community, to get the most out of what you sink into your vitamin-aisle fund.

Empty Stomach Supplements

These are your divas... they just need all the attention!

• Probiotics
• Magnesium
• Iron
• Zinc (BUT: it is most important that it be taken far away from iron, if you take it, since they compete for absorption; so it is best to take zinc before bed, especially alongside some         magnesium since the   two are sleep-supporting! Use your morning empty stomach for the iron.)
• B-12 if taken independently

Bonus tip: try to avoid hot beverages such as your morning coffee or tea immediately before or after these as they can be compromised.