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It’s natural to want to take all of your vitamin and mineral supplements at one time each day — what better way is there to ensure you don’t forget a single one? But different supplements work more effectively when you take them at different times of the day, and more specifically, with food or on an empty stomach.
If you are trying to lose weight and have found your metabolism is at a standstill, there’s a good possibility you are not getting enough of the right nutrients in your diet. A few good supplements can help bridge that gap.
This is the one vitamin you should have right after you wake up to speed up your metabolism and burn calories.
B Vitamins
There are a few vitamins and minerals that are important for a stable, well-working metabolism — and B vitamins place high on that list.
The B vitamin family consists of eight vitamins in total, all of which work together to ensure your cells are functioning and your metabolism is up to speed. This category includes thiamin, riboflavin, niacin, pantothenic acid. B-6, folate, biotin, and B-12. If you follow a strict vegan or vegetarian diet, or if you restrict most carbs, it’s possible you are deficient in one or more B vitamins — B-12 deficiencies are most common.
If you are lacking in one B vitamin, it affects the way the entire B vitamin group works in your body, which is why it’s important to either eat a well-balanced diet that provides all of these vitamins, or take a B-Complex vitamin supplement.
Just a few examples of how B vitamins affect your metabolism: thiamin helps break down sugar from food, riboflavin breaks down fat, and niacin converts the energy found in carbs, fats, and proteins so that your body can use it for fuel.
Unlike fat-soluble vitamins that should always be taken with food, B vitamins are water-soluble, which means they work better on an empty stomach. The best time to take them is as soon as you wake up in the morning.
According to Healthline: “Water-soluble vitamins dissolve in water so your body can use them. Vitamin C, all B vitamins, and folate (folic acid) are water soluble. Your body takes the amount of the vitamin it needs and flushes out the rest through urine. Since your body doesn’t store these vitamins, it’s a good idea to incorporate them into your diet or take a supplement.”
The best way to get nutrients is always through food first. You’ll find B vitamins in animal-based foods like meat, eggs, and dairy, as well as fortified cereals, avocados, fish, potatoes, chickpeas, and sunflower seeds.
If you feel you could use a supplement, it’s a good idea to consult with your doctor first.
