Fertility Supplements: Can Timing Make a Difference?
We certainly know that timing makes a difference in baby making. But does timing make a difference in the effectiveness of our fertility supplements?
Yes, timing does make a difference in how effectively your body absorbs and utilizes supplements.
The ideal timing depends on the specific compounds, your body’s natural rhythms, and whether the nutrient interacts with food or other supplements.
Here’s a breakdown:
Water-Soluble Vitamins (B-complex, Vitamin C)
- Best time to take: In the morning or early afternoon, preferably on an empty stomach.
- Why: Water-soluble vitamins are absorbed quickly and may provide an energy boost, so taking them in the morning helps avoid potential sleep disturbances.
- Example: Take B-complex or Vitamin C with a glass of water 30 minutes before breakfast.
Iron
- Best time to take: On an empty stomach, either in the morning or two hours after a meal.
- Why: Iron is best absorbed without competing nutrients like calcium or fiber. However, if it causes stomach upset, you can take it with a small snack.
- Avoid: Taking iron with calcium-rich foods or supplements, as calcium inhibits absorption. Pair iron with Vitamin C (an orange) to enhance absorption.
Calcium
- Best time to take:
- Calcium carbonate: With meals, as it requires stomach acid for absorption.
- Calcium citrate: Anytime, with or without food.
- Why: Calcium competes with other minerals (e.g., iron, zinc) for absorption, so avoid taking them together. Split large doses (>500 mg) into two servings, one in the morning and one in the evening.
Magnesium
- Best time to take: In the evening or before bed.
- Why: Magnesium supports relaxation, reduces muscle tension, and can improve sleep quality. It’s particularly helpful for people dealing with sleep difficulties. (Although if you’re a FertileHearter and are working with the Meeting Your Child Halfway Video Series, you must’ve watched the Moving, Sleeping & Other Fertility Friendly Habits segment and you’re enjoying sweet restorative sleep.)
Omega-3 Fatty Acids (Fish Oil, DHA/EPA)
- Best time to take: With meals containing healthy fats (breakfast or lunch).
- Why: Fat improves the absorption of omega-3s and reduces the risk of fishy aftertaste or stomach upset.
Probiotics
- Best time to take: 30 minutes before a meal or on an empty stomach.
- Why: Probiotics work best when stomach acid is low, as it minimizes destruction of the beneficial bacteria.
Prenatal Vitamins
- Best time to take: Consistently, at a time that works for you (e.g., morning with breakfast or evening with dinner).
- Why: Prenatals often contain iron, so consider avoiding calcium-rich meals at the same time. If they cause nausea, taking them with food or at night may help. And speaking of iron, if you’re not menstruating regularly, due to PCOS or other imbalances, it’s wise to have your iron levels checked before taking Prenatals, which contain high levels of iron. You don’t want to end up with iron overload.
CoQ10 (Ubiquinol)
- Best time to take: With meals containing fats (e.g., breakfast or lunch).
- Why: This fat-soluble nutrient is better absorbed when paired with dietary fats. Taking it earlier in the day is preferred, as it may provide an energy boost.
General Tips for Timing Supplements
- Avoid doubling up: Space out supplements that compete for absorption (e.g., calcium and iron).
- As with the Fertile Hear OVUM practice, consistency is key: the same way you want to be consistent ingesting your Imagery or Body Truth medicine, taking supplements at the same time daily helps create a habit and ensures steady nutrient levels.
- Above all, listen to your body: Which of course, is what the Fertile Heart practice is all about, isn’t? Tuning in for the guidance of the fertility nutritionist and fertility specialist within the miraculous instrument of creation called the human body. If a supplement causes nausea or discomfort, adjust timing and take it with food if needed.
