We all often take supplements for stronger bones, a sharper mind, and overall health. However, while it is important to take the right supplements, it is equally important to take them at the right time and the right way. Jonathan Schoeff, MD, and longevity expert tells us how we are taking 3 major supplements wrong…1. Magnesium: Why glycinate beats oxide for daily useThe popular supplement magnesium oxide, though inexpensive, fails to absorb well in the body, because it attracts water into the digestive system, which results in loose stools. Research studies conducted on humans along with review articles, show that magnesium oxide has low bioavailability between 4–15%, but chelated forms like magnesium glycinate, offer better absorption and cause less digestive discomfort. The amino acid glycine in magnesium glycinate, forms a bond with magnesium which enables better gut wall penetration, and may help people relax and sleep better. Dr Jonathan supports using magnesium glycinate or citrate for everyday requirements, sleeptime, muscle spasms and stress relief, because these compounds show superior absorption rates than magnesium oxide. The experts recommend magnesium glycinate and citrate for daily consumption, bedtime relaxation, muscle cramp treatment and anxiety relief, because these forms show improved absorption compared to magnesium oxide.
How and when to take magnesium glycinateThe best absorption of magnesium glycinate occurs when taken with or without food, but most people find it easier to digest when taken with their evening meal, or one to two hours before bedtime. Taking two smaller magnesium glycinate doses throughout the day instead of one big dose helps prevent stomach problems, and maintains stable blood levels. Organic and chelated magnesium supplements demonstrate superior blood magnesium levels according to review studies, which leads to better muscle relaxation, sleep quality, and nerve function than poorly absorbed salt forms. People with kidney disease need to consult their doctor before taking magnesium, because their kidneys cannot properly remove excess magnesium which leads to dangerous blood levels.2. Omega‑3: choose the right EPA + DHA doseThe main active components of fish oil omega-3 fats consist of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), rather than the total weight of fish oil shown on labels. Many fish oil capsules claim to contain 1000 mg of fish oil but actually deliver only 300–400 mg of EPA+DHA, which falls below the amounts used in most heart and brain benefit studies. Research-based meta-analyses of randomized clinical trials show that taking 800–2000 mg EPA+DHA omega‑3 supplements daily, results in minor reductions of cardiovascular events but EPA-based formulas with higher doses produce slightly better outcomes. The recommended daily intake of EPA+DHA for general health purposes should be between 500–1000 mg, although medical supervision is required for using higher doses to treat triglycerides and heart disease.How to take Omega 3Omega-3 requires food consumption, because it exists as a fat-soluble compound, especially when taken with nuts, seeds, avocado, ghee and olive oil, says Dr Jonathan. Most people should swallow their omega‑3 capsules during their main meal, because this approach prevents fishy burps and provides better comfort for most users. Omega‑3 supplements demonstrate excellent safety profile in clinical trials, but high doses may lead to bleeding risks and atrial fibrillation in specific patients. People who take blood thinners or have heart rhythm problems, need to check with their doctor before they consume more than the suggested dietary amount of omega‑3. High-quality fish oil and algae oil products undergo third-party testing to detect oxidation and contaminants while their EPA+DHA content gets verified against product label claims.3. Vitamin DThe body requires dietary fat to properly absorb vitamin D, because it belongs to the fat-soluble vitamin group. Research studies conducted with healthy participants, demonstrate that vitamin D3 supplement absorption becomes significantly better when taken with a fatty meal. The 50,000 IU dose of vitamin D3, resulted in elevated 25-hydroxyvitamin D blood levels when taken with high-fat food during both 7-day and 14-day post-supplementation periods, than when taken with a low-fat meal. The study results showed that vitamin D3 blood levels increased by 30% when participants consumed fat with their supplement, compared to taking it without fat.
How to pair it with foodThe best time to take vitamin D supplements is during your biggest meal of the day according to Dr Jonathan, which should include foods high in healthy fats such as eggs, full-fat yogurt, paneer, nuts, seeds, nut butters, avocado, olive, mustard, coconut, and ghee oils. The supplement dose needs to follow a scheduled pattern, because this method enables doctors to read blood test results correctly, and make appropriate dose changes. The body requires proper diet quality and mineral status to achieve optimal vitamin D absorption because this vitamin works with calcium and magnesium to support bone health. People who have fat-malabsorption conditions, require medical supervision for their supplement intake, because their bodies fail to absorb nutrients from high-fat foods.
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