A nutritional expert has shared a list of common supplements and explained the best time of day to take them to reap the most benefits. In a video uploaded to his YouTube channel, which has 13 million subscribers, Dr Eric Berg DC went through exactly when certain vitamins and minerals should be added to your diet.
Dr Berg specialises in healthy ketosis and intermittent fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr Berg Nutritionals. Although he no longer practices, he focuses on health education via social media.
People diagnosed with a vitamin or mineral deficiency are likely to benefit the most from such supplements. If you have any health concerns or think you may have symptoms of a deficiency, book an appointment with your doctor. Consult a GP first before trying a new medication or changing your diet to ensure you are suitable to do so.
The doctor begins by saying: “We’re going to talk about the best time of day to take vitamins. These results can vary from person to person, so overall, you’ll have to test things out and see what works best for you and your schedule. You’ll still notice plenty of benefits however you choose to take your vitamins.”
There are two types of vitamins: water-soluble vitamins and fat-soluble vitamins. Dr Berg says fat-soluble vitamins can be absorbed better if taken with fat or before a meal. On the other hand, you can take water-soluble vitamins any time of day, with or without food, but they’re best taken with a glass of water.
What to take on an empty stomach:
- TUDCA
- Activated charcoal
- Bentonite clay
- Individual amino acids
- Trace minerals
According to the National Institutes of Health: “Tauroursodeoxycholic acid (TUDCA) is the taurine conjugate of ursodeoxycholic acid (UDCA), a secondary bile acid produced only by intestinal bacteria. TUDCA has been studied for its ameliorating effects on inflammatory metabolic diseases, including atherosclerosis, diabetes, and renal disease.”
Activated charcoal is commonly used to address poisoning or overdose situations. It can also help with diarrhoea and reduce cholesterol levels. While many individuals turn to it as a home remedy for various issues, there is limited scientific backing for its other proposed advantages.
Bentonite clay is highly regarded for its skin benefits. Its natural capacity to draw out excess oil and impurities from the skin makes it especially helpful for those with oily or acne-prone skin. Additionally, its anti-inflammatory properties can calm irritated skin, reduce the visibility of pores, and, thanks to its detoxifying qualities, help lessen blemishes.
Amino acids play a crucial role in our bodies. They are essential for creating proteins, which serve as the fundamental components of life. The body relies on amino acids to perform various functions, such as developing muscle, healing tissues, and producing hormones.
Trace minerals are crucial in various bodily functions, such as supporting the immune system, maintaining bone health, and aiding energy production. For immune support, minerals like zinc, copper, and selenium are vital as they assist the body in combating infections and illnesses.
What to take before bed:
- Calcium
- Magnesium
- Probiotics
- Vitamin D3
- Vitamin B1
- Detox herbs
- Apple cider vinegar
What to take in the morning:
- Electrolyte powder
- Vitamin B12
- Stimulatory herbs
Electrolyte powder is a blend of minerals in powdered form that aids in restoring electrolytes that are depleted during sweating and physical activity. It can be beneficial for addressing mild dehydration and maintaining fluid balance.
Vitamin B12 is essential for keeping your blood and nerve cells healthy, and it plays a crucial role in DNA synthesis. You can find it in foods like meat, fish, and dairy products.
Stimulatory herbs include ginseng, ashwagandha, rhodiola rosea, ginkgo biloba, schisandra, turmeric, ginger, and green tea. Each one has its own benefits; for example, ashwagandha is an adaptogen that can help with stress and fatigue, and turmeric is a stimulant that can stimulate the digestive system.
Cod liver oil:
Consuming fish oil at a particular time of day isn’t a major advantage. However, it might be beneficial to take it alongside a meal that includes dietary fat. Dr Berg said: “Cod liver oil is a great source of fat-soluble vitamins, and you can consume cod liver oil anytime. However, it may be best not to take it right before bed.”
A 2019 review on omega-3s indicated that consuming an omega-3 supplement with fatty foods enhances its bioavailability, allowing for better absorption by the body. A previous 2015 review of various studies showed that taking omega-3 fatty acids with a low-fat meal can decrease absorption.
Research into the benefits of cod liver oil is ongoing, but evidence so far suggests it:
- Reduces risk of developing Alzheimer’s disease
- Improves health of babies and slightly increase birth weight
- Lowers risk of age-related macular degeneration, which causes vision loss
- Protects heart health and lower triglyceride levels
- Slashes the symptoms of rheumatoid arthritis
Many research studies on the health advantages of omega-3s emphasize obtaining these fatty acids from fish and seafood instead of fish oil supplements. If someone is considering using fish oil for a health issue, it’s a good idea to consult a doctor beforehand.
Vitamin E:
The NHS says vitamin E helps maintain healthy skin and eyes, and strengthen the body’s natural defence against illness and infection (the immune system). Dr Berg said: “Vitamin E should be taken in the form of tocotrienols and is great to take with meals.”
Good sources of vitamin E include:
- plant oils – such as rapeseed (vegetable oil), sunflower, soya, corn and olive oil
- nuts and seeds
- wheatgerm – found in cereals and cereal product
The amount of vitamin E you need is:
- 4mg a day for men
- 3mg a day for women
The NHS adds: “You should be able to get all the vitamin E you need from your diet. Any vitamin E your body does not need immediately is stored for future use, so you do not need it in your diet every day.”
Phytonutrients:
Dr Berg said: “Many phytonutrients are fat soluble, and this is why it’s great to have olive oil on your salad because it will help extract more phytonutrients. Take phytonutrient supplements and wheatgrass juice with a meal for better extraction.”
Phytonutrients are beneficial for your health as they can aid in safeguarding your body against illnesses. These bioactive compounds, which are present in plants, possess anti-inflammatory and immune-enhancing qualities.
Foods that contain phytonutrients include broccoli, berries, soynuts, pears, turnips, celery, carrots, spinach, kale, apples, grapes and plums. Benefits of phytonutrients:
- Anti-inflammatory
- Rich in antioxidants
- Immune-boosting
- May help provide cancer protection
- Boosts cognitive function
Betaine hydrochloride:
Betaine Hydrochloride Tablets are a unique supplement designed to support digestion by helping to break down proteins found in food. Dr Berg said: “Betaine hydrochloride should be taken right before a meal.”
As we age, our bodies naturally start to slow down, and our digestive systems are no different. One notable change is the decrease in hydrochloric acid production, which is crucial for breaking down food in our stomachs.
Hydrochloric acid plays multiple roles, such as sterilising the food we eat, lowering its pH, activating a strong enzyme known as Pepsin, and helping to extract Vitamin B-12 from our meals.
Digestive enzymes:
Digestive enzymes are proteins that break down food into nutrients that the body can absorb. Dr Berg said: “Digestive enzymes should be taken before a meal.”
Digestive enzymes are created in the salivary glands, stomach, pancreas, and small intestine. Their main function is to break down carbohydrates and starches, as well as to convert proteins into amino acids and fats into fatty acids and glycerol.
You can find digestive enzymes in foods like: vegetables, honey, mangoes, bananas, papaya, avocados, and sauerkraut all contain digestive enzymes When you may need digestive enzyme supplements:
- If you have a medical condition that prevents your body from producing enough digestive enzymes
- If you have digestive symptoms like gas, weight loss, and abdominal pain
- If you have lactose intolerance
- If you have difficulty digesting complex carbohydrates in beans and certain vegetables
Bile salts or products with bile:
Bile salts are compounds made in the liver that aid in the digestion of food, particularly fats. They also play a crucial role in absorbing vitamins that dissolve in fat. Dr Berg said: “Bile salts can be better taken right after a meal.”
How are bile salts made?
- The liver synthesises bile salts from cholesterol
- Bile salts are conjugated with glycine or taurine to increase their water solubility
- Bile salts are secreted into bile with cholesterol and lecithin
How do bile salts work?
- Bile salts help digest food by breaking down fats into smaller sizes
- Bile salts are reabsorbed from the small intestine and recycled back to the liver
- Bile salts are also signalling molecules in the liver and intestine
If bile salts aren’t appropriately reabsorbed in the small intestine, they can cause chronic diarrhoea. If bile ducts become blocked, bile builds up in the liver, which can lead to jaundice.