Multivitamins, probiotics, magnesium, calcium, and omega-3 lutein are the most commonly consumed nutritional supplements in Korea. It is good to take the nutrients you need, but you can expect the effect if you eat it at the right time. This is because each nutritional supplement has a different absorption rate.
▶Before meals → B vitamins, lactic acid bacteria, iron
The vitamin B group consists of eight water-soluble vitamins, from B1 to B12, that enhance immunity and flush out toxins accumulated in the body during the night. It also prevents fatigue and lethargy by preventing the accumulation of lactic acid that causes muscle fatigue. The absorption rate of vitamin B group decreases when it comes into contact with the oil component in food, so it is better to eat it when the stomach is empty.
Lactobacillus is also on an empty stomach. Lactobacilli decompose sugar and make lactic acid to increase the number of beneficial bacteria in the intestine, thereby strengthening immunity. It is important for these lactic acid bacteria to reach the intestines alive, but due to the nature of lactic acid bacteria, they die easily when they meet stomach acid or bile acid. Therefore, it is effective to eat it in the morning when gastric acid secretion is relatively low, and before a meal when gastric acid secretion is promoted for digestion.
Take iron supplements on an empty stomach. Iron produces hemoglobin, an oxygen carrier. Iron deficiency causes symptoms such as anemia, muscle contraction, fatigue, and weakened immunity. Absorption of iron decreases when taken with food, so it should be taken on an empty stomach. However, if you have a weak stomach or frequent stomach upset, it is better to take it following a meal.
▶After meals → Multivitamin, vitamin C, omega 3
Multivitamins, the number one preferred nutritional supplement by Koreans, should be taken before or following meals, depending on what the main ingredients are. If vitamins are the main ingredient, take them in the morning on an empty stomach for better absorption. Vitamin C removes free radicals and strengthens aging and immunity, but it promotes gastric acid secretion and can cause heartburn or gastrointestinal disorders, so it is convenient to take it following meals.
The omega 3 you take for brain health is fat-soluble, so when you eat it with the fat component of food, the absorption rate increases. Therefore, it is best to take it immediately following a meal. Lutein, taken for eye health, is also a fat-soluble vitamin. Absorption increases when taken with oily food, so take it following a meal. It is especially good following breakfast, as it reduces damage to the macula during the day. The same goes for vitamin A, vitamin D, and vitamin K.
▶Evening → Magnesium, Calcium, Vitamin C, Omega 3
The important thing our body does during the night is to recover from fatigue and regenerate cells. For this, a good night’s sleep is essential, and the representative nutrients that help you sleep well are calcium and magnesium. Magnesium inhibits brain arousal, calms excitement, relaxes nerves, and lowers levels of cortisol, the stress hormone, to induce deep sleep. Calcium is better absorbed when mixed with stomach acid, so it is good to eat following a meal, and it is good to eat at night because it relieves stress and helps sleep.
Vitamin C and omega 3, which are excellent in antioxidant and fatigue recovery functions, are better eaten in the evening than in the morning, and it is best to take them following dinner. The antioxidant effect is maximized between 10:00 p.m. and 2:00 a.m., because it can promote antioxidant function when consumed following dinner.
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