They reduce their effectiveness and harm your digestive system... Do not take these supplements in the morning

SadaNews - Many people tend to take dietary supplements in the morning for ease of remembering them as part of their daily routine, but this timing may not be the best for some vitamins and minerals. An empty stomach or drinking coffee early can affect the absorption of certain supplements and increase the likelihood of digestive disorders.

A report from the site "Verywell Health" highlights the main dietary supplements that are recommended to avoid taking in the morning, and the best times to gain their health benefits as much as possible.

1. Iron

The absorption of iron may decrease when taken with common morning components, such as coffee or tea or foods and supplements containing calcium.

Phytates and calcium can hinder the absorption of non-heme iron (the type found in most supplements). Additionally, coffee and tea may significantly reduce the amount of iron absorbed by the body if consumed within one or two hours of drinking them.

To improve iron absorption, it is recommended to take it between meals or with foods rich in vitamin "C" such as oranges, strawberries, and bell peppers. If iron causes stomach upset, it can be taken with a small snack.

2. Zinc

Zinc can cause nausea, stomach irritation, and vomiting, especially if taken on an empty stomach.

Its absorption can also be affected by other minerals such as iron, so it is preferable to take it with lunch or dinner to reduce digestive disorders.

If you are also taking iron, it is better to separate the two rather than taking them together at the same time.

3. Magnesium

Magnesium should not necessarily be avoided in the morning, but many people find that taking it later in the day is more suitable for the following reasons:

- Some forms of magnesium can cause digestive disorders such as diarrhea.

- Magnesium is often used to support sleep, so it is preferred to take it in the evening.

- If you are taking it to improve sleep, it can be taken with dinner or about 30 to 60 minutes before bedtime. If it causes stomach upset, it is preferable to take it with food or split the dose into two parts.

4. Calcium (especially calcium carbonate)

Calcium supplements can cause bloating or constipation in some people, and certain types, especially calcium carbonate, are better absorbed when taken with food.

Food stimulates the production of stomach acid, which helps in better calcium absorption. The body also absorbs calcium more efficiently when taken in small amounts each time.

Therefore, it is recommended to take calcium carbonate with lunch or dinner, and if the dose exceeds 500 milligrams, it is better to split it into two doses.

If you are taking iron, avoid taking it with calcium at the same time as it may reduce its absorption.

5. Fat-soluble vitamins "A", "D", "E", and "K"

These vitamins are better absorbed when taken with dietary fats, as they are transported in the digestive system within fat-based compounds.

Therefore, taking them with a low-fat breakfast or before a meal may reduce their absorption. It is better to take them with a main meal that contains some healthy fats, such as:

- Eggs

- Yogurt

- Avocado

- Nuts or nut butter

- Olive oil

- Salmon

6. Vitamin "C"

Vitamin "C" is acidic by nature, and taking it on an empty stomach may cause stomach irritation, heartburn, or nausea, especially at high doses.

It may also increase symptoms in people suffering from gastroesophageal reflux or digestive sensitivity.

Therefore, it is preferred to take vitamin "C" with food such as lunch or dinner to reduce stomach irritation. If the dose is high, it is better to split it into two doses throughout the day.

How to choose the right timing for supplements

The effectiveness of some supplements can be improved by choosing the right timing for taking them:

- With lunch or dinner: fat-soluble vitamins, vitamin "C", zinc, calcium carbonate.

- In the evening: magnesium, especially when used to improve sleep.

- Away from coffee or tea and calcium for at least two hours: iron.

When to consult a doctor?

It is advisable to consult a doctor or pharmacist before starting to take supplements or changing their timing, especially in the following cases:

- When taking thyroid medications, antibiotics, osteoporosis medications, or blood thinners.

- During pregnancy or breastfeeding.

- In case of anemia, kidney disease, or digestive disorders.

- When taking high doses of dietary supplements.