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Expert reveals the best time to take your supplements. Supplements are concentrated sources of nutrients such as vitamins and minerals, and taking them at specific times can help maximise their effectiveness. There is a lot of information out there when it comes to when and how we should take our supplements. To help clear up the confusion, Harley Street nutritionist Kate Cook has broken down the ideal timing for some of the most popular supplements. Vitamin D Try to take your vitamin D supplements with breakfast or lunch and preferably with healthy fats. "Since Vitamin D is fat-soluble, it's best absorbed when taken with a meal that includes healthy fats," Kate states. "Many nutritionists recommend taking it in the morning, as it can have a stimulatory effect, which is why it's best avoided later in the day to prevent sleep disturbances." Magnesium Magnesium should be taken 30 minutes before bedtime. "Magnesium is well-known for supporting restful sleep," the expert explains. "Taken in the evening, it helps the body relax and unwind, making it an ideal supplement to boost your nightly routine.” Vitamin C There is no best time of day to take your vitamin C supplements, but you should take them with a meal. "Take Vitamin C with your iron supplement to help with absorption," Kate advises. "While it can be taken whenever you remember, too much Vitamin C on an empty stomach can irritate the gut and cause discomfort, so it's best taken with food." Iron Iron can also be taken at any time of day, but try to avoid dairy and oxalate-rich foods before and after taking it. "Iron is crucial for energy but can be hard to absorb," Kate says. "Avoid taking it with dairy and eggs or foods high in oxalates and phytate like spinach, tea, nuts, grains and legumes, as it can reduce absorption.”. Collagen peptides These supplements can be taken in the morning or the evening. "Whether your goal is glowing skin, healthier hair, or improved joint health, collagen can be taken in the morning for beauty benefits or at night to help calm the gut and promote better sleep.”
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