Taking dietary supplements can be an effective way to fill nutritional gaps, support your overall health, and target specific health goals. However, to maximize the benefits of supplements, it’s good to follow best practices for their consumption.
Here’s our comprehensive guide to help you get the most out of your supplements.
1. Pair supplements with food
Taking supplements with food enhances nutrient absorption. Consuming your supplements alongside a meal can help your body effectively absorb the vitamins and minerals. Even with high-quality supplements, like those from Health & Her, taking them with food provides an extra boost in absorption efficiency.
2. Take supplements in the morning
Generally, it’s best to take your supplements in the morning. This practice ensures you benefit from the nutrients throughout the day. Some of the Health & Her range suggest taking 2 capsules per day, in which case take one in the morning and one mid-day to ensure the nutrients release throughout the course of the day. This is particularly important when helping to support energy levels.
If you struggle to remember to take multiple capsules/pills throughout the day it's OK to take them all in the morning
However, always follow the specific instructions on your supplement packaging, as some supplements, such as those designed for better sleep, should be taken at night.
3. Avoid caffeine with your supplement
Caffeine can interfere with the absorption of certain vitamins and minerals. Additionally, taking herbal supplements with hot water can diminish their potency. To ensure maximum effectiveness, avoid washing down your supplements with coffee, tea or other caffeinated beverages.
4. Be consistent
Try to be consistent about when you take your supplements; every day, and at a similar time. It helps if you try and tag your supplement taking to an existing daily routine, for example when you eat breakfast, after you clean your teeth or when you sit down to work, and it will make it much easier to remember to take them.
Did you know you can set reminders to take your supplements in the Health & Her app?
It may also help to keep a bottle in your car, handbag or desk to make sure there's no excuse not to take them.
5. Be patient
Supplements can vary in how quickly they produce noticeable effects. Some may show benefits shortly after you start taking them, while others may take longer. This variation depends on the specific nutrient and your individual needs. If you are severely deficient in a particular nutrient, it may take longer to restore optimal levels compared to someone with a mild deficiency. Typically, you should take a supplement for at least 12 weeks to evaluate its effectiveness fully. Most supplements are designed for long-term use, but always check the packaging for specific directions.
6. Choose high-quality supplements:
Opt for supplements from reputable brands, such as Health & Her to ensure you are getting pure and effective products.
7. Stay hydrated
Drinking plenty of water can help your body process and absorb supplements more effectively. Use the Health & Her app to set reminders to drink water if you need that extra nudge.
8. Monitor your health
Keep track of any changes in your health. Apps such as the FREE Health & Her App, can help you track your experiences on a daily basis to see how your body and emotions may be effected by your supplement intake. If you are experiencing any negative changes discuss them with your healthcare provider.
9. Read labels carefully
Pay attention to serving sizes, ingredient lists, and any additional recommendations provided on the supplement packaging.
10. Consult with your doctor
Before starting any new supplement regimen, it's a good idea to inform your GP or healthcare provider. While they may not be experts in nutrition or supplements, keeping them informed ensures that your supplement use is safe and that it doesn’t interact with any medications you may be taking.
Additional tips for supplement success
- Track your intake: Keep a log of what you take and any effects you notice, which can help adjust dosages or timings as needed.
- Storage matters: Store supplements in a cool, dry place away from sunlight to maintain their efficacy.
- Avoid fillers and additives: Choose supplements with minimal fillers and artificial additives.
By following these tips, you can enhance the effectiveness of your supplements and support your health goals more efficiently. Remember, while supplements can be beneficial, they should complement a balanced diet and healthy lifestyle, not replace them.
For more information on supplements and health tips, visit Health & Her, where you can find a wide range of high-quality products designed to support your well-being.
