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The Best Time of Day to Take Dietary Supplements

Vitamins and other dietary supplements are nothing new, but their increasing popularity among American adults and children has given rise to some questions about how they can be most effective, as well as how to avoid drug interactions and other common side effects. Can you take that multivitamin on an empty stomach, or should you make sure you eat first? Is it okay to have iron with breakfast? Can you pop a calcium supplement at the same time as you take your daily blood pressure medication for convenience, or could it cause a risky drug interaction?

More than half of adults (58.5 percent) and a third of children in the United States said they’d taken a dietary supplement in the previous 30 days, according to a report released by the Centers for Disease Control and Prevention (CDC) in April 2023, so information about optimal ways to supplement is important, especially since these products are not regulated by the U.S. Food and Drug Administration (FDA). While the FDA has established good manufacturing practices for companies to follow to help ensure the identity, purity, strength, and composition of their dietary supplements, adhering to those practices is not rigorously enforced.

It does matter when you take a dietary supplement. Smart timing can make a difference in how well your body absorbs the nutrients in your supplement, says Doug Cook, RDN, the coauthor of Nutrition for Canadians for Dummies and the host of the Pursuit of Health podcast.It can also let you sidestep medication absorption problems that can arise if you take some supplements with certain drugs. (That’s why you should always tell your doctor which supplements you’re taking.)

“It’s easy to correct deficiencies and improve health just by being consistent in how you take a supplement,” Cook says. Here’s some helpful advice about several common dietary supplements, courtesy of Cook and other nutrition experts.

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