Many people take nutritional supplements for health, but there are cases where certain nutritional supplements should be avoided at certain times for better effects.
Opinions vary as to when it is best to take nutritional supplements. Based on the opinions of various experts, nutrients that are not recommended for evening consumption were presented in the US health information media ‘Eat This Not That’.
Vitamin B = I can’t sleep because it boosts my energy
B vitamins play an important role in maintaining energy and cellular health. B vitamins, including vitamins B12 and B6, are usually taken in the morning. In the case of vitamin B6, taking it at night can interfere with sleep. This is because B vitamins affect energy production and stimulate the brain. Experts say that taking it at night can have an invigorating effect and can affect sleep.
As vitamin B is a water-soluble vitamin involved in sugar and energy metabolism, there is an opinion that the best time to take it is in the morning when metabolic function and energy are most needed during the day . In addition, B vitamins play a role in converting food into energy, so taking them near bedtime can interfere with sleep. According to various opinions, it is best to take B vitamins in the morning or during the day.
Exercise supplement = Exciting effect if it contains caffeine
Pre-workout supplements often contain caffeine or similar chemicals that increase energy production and make them alert. As is well known, caffeine is best avoided at night. This is because it can cause insomnia or reduce overall sleep quality. So, check the ingredients list carefully to see if there is caffeine in drinks or supplements you drink before your evening workout.
Vitamin D and calcium = interfere with the secretion of the sleep hormone melatonin
Recently, the intake of vitamin D has increased significantly, saying that it helps prevent the corona virus. Although there are not many studies showing when is the best time to take vitamin D, some studies show that vitamin D is related to sunlight and sleep. At night, melatonin, a hormone that helps you sleep, naturally increases. For this reason, taking vitamin D at night can inhibit the secretion of melatonin, making it difficult to sleep.
So, watch how your body reacts and plan the time to take it accordingly. And if you take calcium and vitamin D together, absorption is better. Calcium competes with magnesium in the stomach to be absorbed by the body. Magnesium helps with sleep and relaxation. Because of this, it is a good idea to take calcium and vitamin D with meals early in the day to see the benefits of magnesium.
Omega 3 (Fish Oil) = May cause symptoms of heartburn or acid reflux
Because omega 3, which includes fish oil, is high in fat, acid reflux symptoms such as indigestion or heartburn may appear if they are eaten before bedtime. Studies have shown that absorption is best when eaten with foods that contain fat. Taking it with a healthy fat breakfast or lunch can help prevent sleep problems caused by acid reflux.