Nutrition

Integrative Medicine

Does it really matter what time of day when you take supplements such vitamin D, magnesium and vitamin C?

The Best Time to Take Supplements: Does it Really Matter?

This question is, does it really matter? What time of day? You take supplements such as Vitamin D, magnesium and vitamin C? Look. I've been doing this for 30 years. I've been taking supplements. Have been advising people who take supplements, I have found in general, it doesn't make much difference. There are certain rules of thumb magnesium's very relaxing. You might want to, if you're loading up on magnesium, may be the night times a better time to take that. But you know, the thing is the right time to take vitamins and minerals and supplements. Is when you're likely to take them, you know, that's that's really much more important than the time. The other question, you didn't ask it but I'll throw it out there anyway because a lot of people ask that in conjunction with the time of day question, which is should I take it with or without food? My rule of thumb is, if you don't know, take it with food, less digestive upset, let's likelihood of digestive upset. There are certain times when certain supplements will be prescribed by a health practitioner for a specific reason, and they're meant to be taken away from food. And that's pretty rare. Most of the time we humans got our vitamins and minerals when we ate. So our bodies are very used to taking extra nutrients in, you know, when you're eating so that would be my rule of thumb with with take or take with food or without food and as far as time of day, I don't really think it matters a lot. There are some people who might say that it's not the greatest idea to take the B vitamins at night. I think I'd probably agree with that because they can be energizing particularly if you're deficient in the And then all the sudden you get them and you be awesome energy that you didn't feel before. It's not really the vitamin giving it to you. It's the absence of the deficiency that's giving you that that little kick. But that could happen at night and I probably wouldn't, you know, stock up on my B12 right before bed.

It generally doesn't matter what time of day you take supplements, as long as you are taking them consistently. It is best to take vitamins and minerals with food, as it may reduce digestive upset. Some supplements such as B vitamins may be energizing and should be taken earlier in the day to avoid disruption of sleep.

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When it comes to the timing of taking supplements like Vitamin D, magnesium, and vitamin C, I've found that it generally doesn't make a significant difference. After 30 years of personal experience and advising others on supplements, I can say that the most important factor is actually taking them consistently.

However, there are a few general guidelines to consider. Magnesium is known for its relaxing properties, so taking it at night may be more beneficial. As for taking supplements with or without food, my rule of thumb is to take them with food to minimize the likelihood of digestive upset. Our bodies are accustomed to receiving nutrients during meals, so taking supplements with food aligns with our natural digestion process.

There are rare instances where specific supplements may be prescribed to be taken away from food for a particular reason. But for most vitamins and minerals, taking them with food is a safe bet.

Regarding the time of day, it's generally not a significant concern. Some people suggest avoiding taking B vitamins at night, as they can be energizing, especially if you were previously deficient in them. However, I wouldn't recommend loading up on B12 right before bed.

In summary, the most important aspect is consistency in taking supplements. The timing and whether to take them with or without food are secondary considerations that can be adjusted based on personal preferences and specific supplement recommendations from healthcare professionals.

Is it necessary to take nutritional supplements?

Unveiling the Truth: The Power of Nutritional Supplements

This is a tricky question and it's been one that I've probably been answering ever since I started a hundred years ago in this field. Is it necessary to take nutritional supplements? And of course, that depends on your definition of the word necessary. Of course it's not necessary. And there have been people throughout history who have been very healthy and long lives without nutritional supplementation in different parts of the world. The question is, why would you want to? I mean, nutritional supplements are a high-tech delivery system for nutrients that your body absolutely needs. Can you get these nutrients elsewhere in food while the American dietetic Association has been saying? So since they were formed in 1917, can you get optimal levels from the food know, you can't and and many of the nutrients that we supplement with are just not present in the food supply earlier and foods that nobody eats like, animal organ meats, and things like that. So there are lots of reasons to take nutritional supplements. It's not necessary but neither is indoor plumbing. Yeah. But you know why would you want to live without it?

Nutritional supplements are not necessary for health, however they can provide optimal levels of nutrients that may not be found in everyday food. They can also provide a convenient and high-tech way to deliver these nutrients.

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The question of whether it is necessary to take nutritional supplements is a complex one that I have been addressing for a long time. The answer depends on how you define necessary. Technically, it is not necessary, as there have been people throughout history who have lived long and healthy lives without them in various parts of the world.

However, the question to consider is why you would want to forgo nutritional supplements. These supplements serve as a high-tech delivery system for essential nutrients that your body needs. While it is often said that you can obtain optimal levels of nutrients from food, the reality is that many of the nutrients we supplement with are not adequately present in the modern food supply. Some nutrients, such as those found in animal organ meats, are not commonly consumed.

So, while taking nutritional supplements may not be necessary, there are numerous reasons why one might choose to do so. It's similar to indoor plumbing – not necessary, but why would you want to live without it?

What is your favorite supplement for better focus, attention, and alertness?

Top Picks for Better Focus: Brain MD and Alpha Brain Supplements

So the question is, what is my favorite supplement for better, focus, attention and alertness. So I'm going to answer this in two ways, on a regular basis along with my other 50 vitamins and supplements and potions. That I take on a daily basis, are two products by brain MD. By the way, the things I'm going to mention I have no financial interest in whatsoever. Get them on Amazon. I do know, Daniel, Amen. He's a psychiatrist. He's the real deal. I've known in 20 years. And these are elegantly formulated supplements. I take focus and energy. I don't know if you can see that. If it's reversed and brain and memory power boost, those are my daily kind of maintenance for the brain formulas, but I think what you're talking about is like what gives you an instant hit. And I got another one for that. That's a completely different product. These are, this is called Alpha Brain, and it's made by a company called on it. 0n nit also one that I I have absolutely no connection with its founded by a guy named Aubrey Marcus who I have heard speak at conferences that I've spoken at. And he's very impressive and none of that matters. Except for the fact that I tried this on a whim on a whim, they had them at the counter at Whole Foods and it's seen Alpha Brain. What could it possibly be? And I have to tell you this this absolutely it's an elegant formula and it does give you a boot of alertness. I Use this. Now, before I go on a podcast to be interviewed, I always have a hit of that and I keep I'd buy them in 30 packs and get them from Amazon. So, I like that for focus and energy, like, if I got a, you know, zoom in, whether it's a tennis game or writing an article, I usually use that and I on a daily basis, I use the products from brain MD, which again, is all the stuff that's been formulated by dr. Daniel Amen.

My favorite supplements for better focus, attention and alertness are BrainMD Focus and Energy and BrainMD Memory Power Boost (which I take on a regular basis) as well as Onnit Alpha Brain (which I use for an instant boost of alertness).

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My favorite supplement for better focus, attention, and alertness is a two-part answer. On a regular basis, along with my other daily vitamins and supplements, I take two products from Brain MD - Focus and Energy, and Brain and Memory Power Boost. These are well-formulated supplements created by Dr. Daniel Amen, a reputable psychiatrist. They are part of my daily brain maintenance routine.

However, if you're looking for an instant boost, I have another recommendation. It's called Alpha Brain, made by a company called Onnit. I have no affiliation with them, but I stumbled upon this product at Whole Foods and decided to give it a try. It's an elegant formula that provides a noticeable increase in alertness. I personally use it before podcast interviews or when I need a focused burst of energy. I purchase it in 30 packs from Amazon.

So, in summary, for daily maintenance, I rely on Brain MD products, and for immediate focus and energy, I turn to Alpha Brain by Onnit.

For collagen supplements do you recommend powder, liquid, or pill?

Choose collagen powder for better dose and source

So the question is for collagen supplements, do I recommend powder liquid or pill will definitely not pill. Remember, collagen is a protein and you want in a protein supplement, whether it's College, you know, whey protein or whatever it is, you want what? 10 to 20 grams per serving and how much you think you can fit into a pill and half a gram maybe? So it's just on dose alone. I'm not going to go with the pill. So the difference is between the liquid and the powdered basically dose and Source, you will get a bigger dose with the powder. The liquid ones rarely have more than 10 10 grams of protein, per serving and the powders can easily be 15 or 20. So, for a better dose, I'd go with the powder. Remember, as far as the source of the college and goes, I am the same way about college and supplements. As I am about beef, it's got to be grasped It, it's just got to be grass-fed or all the products that come from, it are junk. So you need grass-fed bovine collagen. If you're getting it from animals, which I think you are and it's important to remember that. There are three different types of collagen this type 1, which is all over the body except for the cartilage to is basically in the cartilage and 3 is in the skin muscle and blood. So they overlap but the liquid collagen to likely to come from Marine collagen and that's likely to be just one. 22, whereas bow Ving growth. Both in growth bovine, collagen is likely to be one in three, which is a very nice blend for just overall health. So for all those Reasons, I'm kind of a fan of the protein, once the liquid ones also are going to be flavored, that sounds great, but that means chemicals and sweeteners, which you don't get in the powder. So for the reason of dose Source, more likely to get grass fed and everything, but poor Ability. I'm a big fan of powdered collagen supplements.

I recommend powder collagen supplements over liquid or pill supplements due to higher doses, better source of protein, and lack of chemicals and sweeteners.

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When it comes to collagen supplements, I do not recommend pills. Collagen is a protein, and pills cannot provide the necessary dosage, usually containing only a small fraction of a gram. So, let's focus on the differences between liquid and powder options.

In terms of dosage and source, powdered collagen supplements offer a higher dose compared to liquid ones. Liquid collagen supplements typically contain around 10 grams of protein per serving, while powders can easily provide 15 to 20 grams. It's important to consider the source of collagen as well. I prioritize grass-fed bovine collagen, as I do with beef products. Avoiding collagen from animals that are not grass-fed is crucial to ensure quality.

There are three types of collagen: type 1, found throughout the body except in cartilage; type 2, primarily in cartilage; and type 3, in the skin, muscles, and blood. Liquid collagen often comes from marine sources, which is typically type 1. On the other hand, bovine collagen, commonly found in powder form, is likely to be a blend of type 1 and type 3, offering overall health benefits.

Another factor to consider is flavoring. Liquid collagen supplements are often flavored, which may contain chemicals and sweeteners. Powdered collagen supplements, on the other hand, do not have these additives.

Considering the dosage, source, grass-fed quality, and absence of additives, I am a proponent of powdered collagen supplements. They provide a better overall experience and effectiveness.

What are the best sources of electrolytes that you recommend for athletes during & post workout?

Game-changing electrolyte sources for athletes: skip the sugar & chemicals!

What are the best sources of electrolytes that I recommend for athletes during and post workout? I'll tell you what I don't recommend and that's the most popular one, the one that everybody thinks of when they think of sports drinks and electrolyte Replacements, the one that sponsors all the big athletic events on television. And that's probably the worst electrolyte replacement in the world. And the last time I looked drinks, like that had like 30 grams of sugar per swallow, so you definitely don't want that. I like, Of to there are probably others beside that meet this requirement of not having any sugar and not having artificial ingredients and chemicals. When I like is made by designs for health, which is a company might be hard to find except at a professional dispensary that sells kind of doctor Brands, but you can get it. I carry that my tennis bag of, put it in my water, use it all the time. The other one that I recommend very highly is called element. And it's spelled LMN t. Tea and it's the brainchild of a terrific scientist. And, and one of the leading Lights of the Paleo movement, Rob wolf and comes in little packets and they have all kinds of offers and you can just look them up and find them online. Those are really high quality, electrolyte, Replacements, they're very important. I recommend them highly for anybody engaged in any kind of strenuous activity outside during the summer or any time where you're likely to sweat out a lot of these very, very vital nutrients. Just don't get the kind with the Sure. And don't get the kind that they advertise on TV.

I recommend Designs for Health and Element (LMN-T Tea) electrolyte replacements as they are high quality, have no sugar or artificial ingredients, and come in packets. Avoid electrolyte replacements advertised on TV, as they typically contain a lot of sugar.

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The best sources of electrolytes that I recommend for athletes during and post-workout are not the popular sports drinks that are often associated with electrolyte replacement. These drinks tend to have high sugar content, which is not ideal. Instead, I suggest looking for options that are free from sugar and artificial ingredients.

One brand that meets these requirements is made by Designs for Health. They offer electrolyte replacements that can be found at professional dispensaries or online. I personally carry their product in my tennis bag and use it regularly.

Another highly recommended option is called LMNT. It was created by a prominent scientist and advocate of the Paleo movement, Robb Wolf. LMNT comes in convenient packets and offers a range of electrolyte options. You can find more information about them online.

These high-quality electrolyte replacements are essential for anyone involved in strenuous outdoor activities, especially during the summer or when significant sweating is expected. Just remember to avoid options with added sugar and those advertised on TV.

Quercetin: The Immune-Boosting Powerhouse You Need to Know

Question is, what is quercetin crew? Satin is a plant chemical found, mainly in onions and apples. It's in the class of plant chemicals called flavonoids and the reason everybody knows about it now, is that it got a lot of press in the last two years during the pandemic because it was researched a lot. It was talked about a lot as an adjunct is something that you could be taking to make sure your immune systems working really well. And, and Lovely even you know to help fend off microbes and viruses and things like that. I've been using quercetin for 25 years. So it wasn't new to me when the pandemic started although it was new to a lot of people and that's probably why the question came in. But Christians have great anti-inflammatory, we used to use it back in the day as part of an allergy treatment program because it's so anti-inflammatory, of course, certain and nettles was like kind of a go-to supplement for people with seasonal allergies. He's but it's got a lot of research behind it. The only issue with Kristen is it's really badly absorbed. It just it body. Just doesn't suck it right in whether it's from supplements or from food. So you that's always a challenge. I don't like to push products on this, but but this one recently came to my attention. It's made by tile International, it's called Sun active. I so q and the advantage of this corset Which I'm going to be switching to now, is that its water soluble and being water-soluble. It's better absorbed by the body. You don't need to take as much. I usually take a bigger dose, of course, intended. Then I really think I need only because it's so badly absorbed. You don't have to do that with the iso Kyu, seok, or certain highly recommended. It's in my basic package, for immune support, and I just think it does wonderful things in the body and you should eat the foods that contain it. Yeah, you should probably also supplement with it.

Quercetin is a plant chemical found in onions and apples that has anti-inflammatory properties. It has been researched a lot recently due to its potential to help with immune system health. The downside is that it is not easily absorbed in the body. To address this issue, one can take SunActive Q, a water-soluble version of quercetin that is better absorbed. Eating foods that contain quercetin and supplementing with it is recommended.

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Quercetin is a plant chemical found primarily in onions and apples. It belongs to a class of plant chemicals called flavonoids. Quercetin gained a lot of attention during the pandemic as it was researched and discussed as a potential immune-boosting supplement. However, I have been using quercetin for 25 years, even before the pandemic.

Quercetin has great anti-inflammatory properties and was commonly used in allergy treatment programs. It has been extensively researched. One challenge with quercetin is that it is poorly absorbed by the body, whether from supplements or food.

Recently, I came across a water-soluble form of quercetin called SunActive IQ. It is better absorbed by the body, so you don't need to take as much. I usually take a higher dose of quercetin due to its poor absorption, but with SunActive IQ, a smaller dose is sufficient. I highly recommend quercetin as part of my basic package for immune support.

While it's important to consume foods that contain quercetin, supplementation may also be beneficial.

Neither AnyQuestion nor its Experts provide medical advice, diagnosis or treatment or otherwise provide professional healthcare services.

Physician disclaimer

Jonny Bowden, PhD, CNS answers your Integrative Medicine questions. See all the advice Jonny Bowden, PhD, CNS has and get answers to your own Integrative Medicine questions.

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Jonny Bowden began his career as a jazz musician, studying under Herbie Hancock and at Juilliard before earning degrees in music & psychology from NYU. He found his passion for nutrition while working as a pianist for Alvin Ailey Dance Theatre. Bowden changed careers and earned 6 personal training certifications, a psychology masters, and a nutrition PhD. He was the Dean of the Equinox Fitness Training Institute for 4 years and became a board-certified nutritionist. Bowden has penned 15 books, including best-sellers "The Great Cholesterol Myth," "Living Low Carb," and "150 Healthiest Foods on Earth”. He's a worldwide speaker, has appeared on every major network (ABC, NBC, CBS, CNN, Fox, MSNBC), has been interviewed on dozens of podcasts, and featured in The NYT, Men’s Health, Woman’s World, Forbes Online, GQ, Cosmo, Self, Prevention, InStyle, Shape, and O, The Oprah Magazine. Known as The Nutrition Mythbuster™, Bowden is committed to debunking health myths and speaking truth to power.