CHARLOTTE – First: if you’re currently taking medications, always check with your prescribing physician before adding supplements.

Best taken in the AM or PM?

The B-Complex Vitamins include B1 (Thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (Pyridoxine), B7 (Biotin), B9 (folate), and B12 (cobalamin). The B vitamins supports the metabolism and creating energy. B-vitamins are water soluble, so they don’t have to be taken with food and can be taken in the morning.

Vitamin D is a fat-soluble nutrient that our skin cells make in response to sunlight exposure. Vitamin D3 is best taken with a meal in the morning because it could interfere with melatonin production.

Magnesium is another supplement that is best taken in the morning, rather than at night so that you don’t interfere with your melatonin production. Take it with meals or on an empty stomach.

The standard recommended dosage for vitamin C is just 100 to 200 mg per day. But if you’re wanting to give your immune system a boost, up to 2,000 mg per day may be used. Vitamin C is water-soluble, so it can just be taken with water rather than alongside a meal.

The supplement label will tell you, especially if a supplement is to be taken on an empty stomach or in between meals. If it does not, it just means: “it does not matter, take it when you can.”

The following is a list of ingredients you should NOT find in your supplements: Titanium dioxide – a colorant sometimes used in supplements. Zinc oxide – a cheap binder used as a filler.  Magnesium oxide – a cheap binder used as a filler.  Folic acid – a synthetic form of folate.  Coloring – For example, FD&C Yellow No. 5Gluten, dairy, soy – These are common allergens.

What Your Supplement Labels Should Say; Made at a GMP facility – GMP stands for Good Manufacturing Practices. Free of gluten, soy, yeast, GMOs or Folate (not folic acid) – Folic acid is the synthetic version of folate.