Supplements help fill nutritional gaps that may not be fully met through food alone. To maximize their health benefits, it’s important to take the right amount at the right time. Here’s a guide to the best times of day to take common supplements for optimal effectiveness.

◇ Vitamin C — After Breakfast

The best time to take vitamin C is after breakfast. Since vitamin C is acidic, taking it on an empty stomach can cause stomach discomfort. It also stimulates metabolism, so taking it late in the day may interfere with sleep. Vitamin C supports blood vessels, cartilage, muscles, and collagen production, and is known for boosting the immune system.

◇ Omega-3 — With or After Lunch

Omega-3 is best taken with or after lunch. Because it's derived from fish oil, it may cause nausea or fishy burps. Taking it with food helps reduce digestive discomfort and enhances absorption. Omega-3 fatty acids are heart-healthy fats that help lower blood triglyceride levels.

◇ Iron — On an Empty Stomach

Iron is most effective when taken either an hour before meals or two hours after. This is because its absorption is highest on an empty stomach, and certain foods can interfere with how well it's absorbed. Iron is essential for growth and development, supports strong bones, and helps prevent anemia.

◇ Vitamin B Complex — In the Morning

B vitamins are best taken in the morning. They play a key role in hormone production, appetite regulation, and energy metabolism. Taking them early helps you make the most of their energizing effects throughout the day.

◇ Calcium — In the Evening

Calcium should be taken in the evening. It helps calm the muscles and nervous system, making it ideal for promoting restful sleep. Calcium absorption increases when taken with stomach acid, so it’s best consumed after dinner.

◇ Magnesium — 15 Minutes Before Bed

Magnesium should be taken about 15 minutes before bedtime. It helps promote restful sleep and supports muscle function, making this timing ideal for recovery and relaxation overnight.

Source: 헬스조선(https://m.health.chosun.com/)