Health Corner

How Should Nutritional Supplements Be Taken?

Nutritional supplements—also known as dietary supplements, health supplements, or health foods—are concentrated nutrients extracted from food and beneficial to the human body. They come in various forms such as tablets, capsules, and liquid formulations. Taken appropriately, they can help replenish essential nutrients and regulate body functions.
However, supplements and medications should not be taken together. Nutritionists recommend separating them by at least two hours to allow proper absorption in the digestive system.

What Is the Difference Between Functional and Nutritional Supplements?

Supplements can generally be divided into two categories: functional and nutritional.

• Functional supplements focus on specific health benefits, such as antioxidant or immune-boosting effects. Common examples include quercetin (antioxidant), astaxanthin (antioxidant and immune support), and resveratrol (antioxidant).

• Nutritional supplements supply specific nutrients, such as multivitamins or single minerals. For instance, Vitamin B complex helps metabolism and supports the nervous system.

Which Type Should You Choose: Gummies, Powder, or Capsules?

Supplements come in many forms—gummies, powders, and capsules.
For example, probiotics are often made in capsule form to ensure the bacteria survive stomach acid and reach the intestines intact, unless patented technology allows other delivery forms.
Powdered supplements are commonly used for general body support. Gummies are the mildest form and are suitable for children, the elderly, or those who have difficulty swallowing pills.
Different supplements have different nutritional targets and optimal intake times. 

When Is the Best Time to Take Them?

1. Water-soluble vitamins

These include vitamins B1, B2, B6, B12, folic acid, biotin, and vitamin C.
They dissolve in water and should not be taken with hot beverages, as heat can reduce their potency. Experts recommend waiting at least an hour after taking them before drinking hot water.
Water-soluble vitamins are best taken before meals or on an empty stomach to avoid interference from food.
Since B vitamins can boost energy and metabolism, avoid taking them at night to prevent sleep disturbances.

2.Fat-soluble vitamins

These include vitamins A, D, E, K, and fish oil. They dissolve in fat and are absorbed through the intestinal wall, then processed by the liver and transported throughout the body. Because they require fat for absorption, take them after meals to improve uptake and utilization.
These vitamins are stored in the liver and fatty tissues and are stable against light, heat, oxygen, and water. Deficiencies are rare, but excessive intake can lead to toxicity due to accumulation in the liver.

3.Calcium supplements

Calcium helps reduce bone loss and promotes better sleep by calming the nervous system and relaxing muscles. Take it 2–3 hours before bedtime for best results.
Calcium may interfere with the absorption of iron, zinc, and magnesium, so it should not be taken simultaneously with multivitamins, iron tablets, or foods high in oxalates (like spinach, water spinach, chives, or bamboo shoots).
Because the intestines can absorb only about 500 mg of calcium at a time, divide your daily intake into two or three doses (morning, afternoon, or evening).

4.Glucosamine supplements

Glucosamine can be taken with calcium, as both benefit bone and joint health. Pairing them with vitamin C further supports bone formation.

How should people of different age groups take supplements?

Children and adolescents:
It’s best to obtain nutrients from food. Multivitamins or DHA for brain development may be considered if needed.

Adults:
Requirements depend on lifestyle.
Women may need iron; pregnant women should take folic acid, omega-3s, multivitamins, or probiotics under medical advice, and should avoid supplements that affect hormones (such as evening primrose oil).
Men may benefit from supplements that support prostate health, such as lycopene and zinc.

Elderly (65 and above):
Focus on joint and bone health. Recommended supplements include glucosamine, vitamin D, and calcium.