Dietary supplements: What they are, when to take them and why

Dietary supplements, such as vitamins, minerals, and omega-3 fatty acids, are a popular addition to support well-being, but their proper use can raise questions. When is the best time to take different supplements, which compounds can be used together, and which should be taken separately? In this guide, we answer these questions and provide tips for seasonal supplement use.

What are dietary supplements?

Dietary supplements, such as vitamins, minerals, and omega-3 fatty acids, are designed to supplement the diet and support health. They contain nutrients that can help ensure adequate intake in situations where diet alone is not sufficient to meet daily needs. However, dietary supplements are not a substitute for a varied diet.

When should I take any nutritional supplements?

In the morning:

• Water-soluble vitamins , such as vitamins B12 and C, provide energy and are therefore best taken in the morning. Vitamin B works best when taken before breakfast.
• Trace elements such as selenium, iron, zinc and iodine are also recommended for breakfast or lunchtime.

At lunchtime:

• Fat-soluble vitamins , such as vitamins D, E, and K, and omega-3 fatty acids are best absorbed when taken with a fat-rich meal.

In the evening:

• Magnesium relaxes the body and helps improve sleep quality, so taking it in the evening is recommended.
• Probiotics are most effective on an empty stomach before bed, allowing them to calmly balance the gut microbiota overnight.

What can be taken together and what can't?

Interactions between supplements can affect their absorption and benefits. Here are some things to consider:

• It is advisable to divide fat-soluble and water-soluble vitamins into different times. However, vitamins D, K and C, as well as magnesium and calcium, can be taken together, as they support, among other things, bone health.
• Iron: Take iron supplements separately from other trace minerals. Avoid taking iron with coffee or tea, as they can interfere with iron absorption.
• Zinc: Zinc is recommended to be taken at different times from other supplements. For example, with lunch, but two hours apart from other vitamins. Zinc in the glycinate form is more stomach-friendly and reduces the risk of nausea.
• Herbal preparations: Herbal preparations should be separated from trace elements, except if they are herbal trace elements that can be taken simultaneously.
• Iodine: Iodine is best taken on an empty stomach with water about 20–30 minutes before meals. Dairy products reduce the effectiveness of iodine, and iodine should also be taken separately from vitamin C, which can neutralize its effectiveness.

Seasonality: Which supplements are suitable for different seasons?

Seasons affect your nutritional needs, and it is important to take these changes into account to support your body's well-being. Listen to your body and choose supplements based on your needs:

Autumn and winter:

• During flu season, it is especially important to ensure adequate intake of vitamin D, zinc, iron, vitamin B12, vitamin C, and vitamin E.
• In Finland, vitamin D is needed all year round, but its importance is emphasized during the winter months.

In spring:

• Spring is a great time to cleanse your body, and many people opt for detoxes at this time of year. Vitamin D is also still essential.

Summer:

• In the summer, many people get the vitamins and minerals they need from fresh foods and sunlight, which may reduce the need for supplements. However, magnesium is a popular supplement, especially for active people.

Dietary supplements, such as vitamins, minerals and omega-3 fatty acids, can effectively support the body's functions when taken at the right time and in the right combination. It is also important to consider your own individual needs and the seasons, which affect your body's well-being. If you are taking medicinal products in addition to dietary supplements, always check with your doctor to ensure that they are compatible.