Here are some useful tips and hints for taking supplements.
• The best time to take most supplements is with meals. ‘With’ can mean just before, during or just after the meal. This generally makes use of the stomachs increased acidity and reduces possible feelings of nausea
• Some supplements specify other times. For example, amino acids are best taken on an empty stomach, so that other amino acids in food do not interfere with their absorption and the body is able to get maximum benefit from an individual one
• Homeopathics should always be taken at least 10 minutes away from anything else in the mouth, including toothpaste and coffee, as they are more “energetic” medicines and strong tastes and odours may render them inactive
• Probiotics, such as Ultrabiotic 25 Billion are best taken before food on an empty stomach. Most strains that are used in therapeutic goods have been shown to be resistant to bile and stomach acid anyway, but this allows them to get down into the small intestine unhindered, where they are needed.
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• Black and green teas are very high in tannins which may bind to and reduce absorption of some minerals
• Excess Phytates which are found in cereal grains, brans, nuts, seeds and soybeans bind minerals and can make them insoluble. Soaking them overnight does help to remove the phytates or eat nuts and seeds alone
• Excess Oxalic acid which is found in high amounts in spinach, parsley, rhubarb, beet tops, watercress, asparagus, carrot, Brussels sprouts, eggplant, broccoli, cabbage, cauliflower, lettuce, peanuts, coffee and chocolate can also bind minerals
• Excess protein can inhibit Calcium and Magnesium absorption but optimal protein actually helps. Many people do not eat enough protein
• Coffee and diuretics can cause the depletion of Calcium.
• Protease Inhibitors in the following foods can inhibit the protease enzymes that digest and break down protein:
- Legumes – soy, chickpeas, kidney beans, broad beans, lentils peas, mung beans
- Cereal grains – oats, rice, corn, wheat, rye and barley
- Most nuts and seeds
However, cooking or fermentation (eg: fermented soy food like miso or tempeh) can destroy these protease inhibitors in foods
Basically, this does not contradict the ‘take with foods’ advice. The above information refers to excessive amounts of these foods, but it is still advised to not swallow your vitamins down with say a coffee or tea!
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• Calcium is inhibited by Iron, Magnesium, Phosphorus and Sodium
• Iron is inhibited by Calcium, Zinc, Chromium, Phosphorus and Potassium
• Zinc is inhibited by Calcium, Iron, Copper and Phosphorus.
For example, if you have to take both Iron and Calcium supplements, it is certainly a good idea to take them at different times of the day.
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