The supplements people should take daily can vary based on individual needs, diet, and health goals. However, there are a few that many people might benefit from, along with some general timing guidelines:
1. Multivitamin
- Why: Covers daily micronutrient gaps in the diet.
- When: With breakfast or lunch to aid absorption, as vitamins A, D, E, and K are fat-soluble and need to be taken with food that contains fat.
- Multivitamin
2. Vitamin D
- Why: Supports bone health, immune function, and mood regulation.
- When: With a meal that contains fat (breakfast or lunch). Morning is often preferred to avoid any potential impact on sleep.
- Vitamin D
3. Omega-3 (Fish Oil)
- Why: Supports heart, brain, and joint health.
- When: With meals, especially those that include fat (usually breakfast or lunch).
- Omega-3
4. Probiotics
- Why: Supports gut health, digestion, and immune function.
- When: Best taken on an empty stomach, usually first thing in the morning or before bed.
- Probiotics
5. Magnesium
- Why: Helps with muscle relaxation, sleep, and nerve function.
- When: Before bed, as it can help with relaxation and improve sleep quality.
- Magnesium
6. Vitamin C
- Why: Boosts immune function, acts as an antioxidant, and supports skin health.
- When: Anytime, but best with a meal to avoid stomach upset. Splitting the dose (morning and afternoon) can also help maximize absorption.
- Vitamin C
7. B-Complex Vitamins
- Why: Support energy production, brain function, and cell metabolism.
- When: In the morning with breakfast to support daily energy levels.
- B-Complex Vitamins
8. Collagen or Protein Supplement
- Why: Supports skin, joint, and muscle health.
- When: Either in the morning (added to coffee, smoothie, etc.) or post-workout to aid in muscle recovery.
- Collagen
- Protein
9. Zinc
- Why: Supports immune function, skin health, and hormone balance.
- When: In the evening or with dinner, as high doses can upset the stomach when taken on an empty stomach.
- Zinc
10. Turmeric/Curcumin
- Why: Anti-inflammatory and antioxidant benefits.
- When: With a meal that contains fat for better absorption, usually in the morning or lunch.
Personalized Approach
For those looking to get more tailored recommendations, like with MDI ACTIVE's Body Intolerance Test, assessing specific nutritional gaps or intolerances can guide better supplement choices.
These supplements can vary based on individual dietary habits, age, and specific health conditions. It's always a good idea to consult a healthcare provider for personalized recommendations.
