When and how to take your supplements - 7 Things You Should Know

One of the most common questions we receive from our customers is: How and when should I take my vitamins? 

Today we wanted to shed some light on this important topic and answer typical questions in connection with supplements and vitamins. 

We´ve also added some ideas for innovative uses of our products and suggestions on how you can find the perfect product combination for yourself.

1) When to Take Water-Soluble Vitamins? 

Water-soluble vitamins are not stored by the body. Since they are eliminated in the urine, we require a continuous daily supply in our diet. 

Water-soluble vitamins include vitamin C and the B’s: thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid (B9), and cobalamin (B12). 

Natural Vitamin C Complex 

Vitamin C is a true all-round genius. For this reason, we have developed a highly effective formula that provides you with 1284% of the recommended daily intake (NRV) of vitamin C. Our capsules contain the concentrated power of rose hips, acerola cherries, camu camu extract and citrus bioflavonoids, are 100% natural and have a high bioavailability.

• Natural formula with Camu Camu, Rosehip & Acerola Cherry 
• Contributes to normal collagen formation for the normal function of skin 
• Contributes to the normal function of the immune system 
• Contributes to normal psychological function 
• Increases iron absorption

Dosage: Take 3 capsules daily (spread throughout the day with food and water). 

Vitamin B Complex 

B vitamins are responsible for numerous metabolic functions and support mental and physical performance. Our highly potent vitamin B complex contains all 8 essential B vitamins: B1, B2, B3, B5, B6, biotin, folic acid & B12. Thanks to the slow release capsules, ONE capsule is sufficient daily.

• Vitamin B12 contributes to a normal function of the nervous system and immune system
• Vitamin B12 contributes to the reduction of tiredness and fatigue  
• Riboflavin (vitamin B2) protects the cells from oxidative stress 
• Thiamine (vitamin B1) plays a role in normal heart function
• Vitamin B12 contributes to normal formation of red blood cells 

Dosage: Take 1 capsule daily (in the morning with food and water). 

2) When to Take Mineral Supplements

Large doses of minerals can compete with each other to be absorbed. Don’t use calcium, zinc, or magnesium supplements at the same time. Ideally minerals should be taken with food. 

In case you are taking several mineral supplements, have them at different meals or snacks. 

Magnesium Citrate 

Optimize the function of your nervous system with this highly effective mineral! One capsule contains 448 mg pure trimagnesium dicitrate (for improved absorption). If you live an active or stressful life, then this popular magnesium supplement can be a huge help for you!

• Contributes towards normal functioning of the nervous system
• Contributes to normal muscle function
• Contributes to normal psychological function 
• Contributes to the reduction of tiredness and fatigue 
• Each capsule contains 64 mg of elemental Magnesium.

Recommended dosage: Take 1-7 capsules daily (in the evening before bed or spread throughout the day with water). 

FULLNESIUM™ The Magnesium Complex 

Fullnesium is the ultimate chelated magnesium supplement, containing a full-spectrum blend of 5 types of magnesium (magnesium bisglycinate, magnesium oxide, magnesium citrate, magnesium taurate, and magnesium malate). 

• Contains 5 essential types of magnesium 
• Contributes to normal energy-yielding metabolism 
• High potency  Magnesium complex
• Contributes to normal muscle function, and a reduction of tiredness and fatigue 
• Using TRAACS Magnesium

Recommended dosage: Take 2 capsules daily (in the evening before bed or spread throughout the day with water)

3) The right combination of products 

Maximum bioavailability is something we focus on in all our formulas. Due to this reason we have already added certain ingredients to optimize the absorption of vitamins and minerals. 

• Our Premium Omega 3 Fish Oil contains vitamin E for maximum absorption. It is a product we recommend to everyone and can be combined with all other AAVALABS supplements. 
• Vitamin D is a fat soluble vitamin, meaning that it needs fat to be absorbed. That's why we have added extra virgin olive oil to our vitamin D formula to improve absorption. 
• Our Curcumin Complex contains piperine. Piperine enhances curcumin absorption in the body by up to 2,000%. 

By choosing the right combination of products you can improve their effectiveness. A good example is vitamin D. 

Consider taking vitamin D together with vitamin K2

Vitamin D and K2 work with one another to maintain tight control over calcium levels in the body. A growing body of research shows that the combination of these two vitamins provides powerful support to the body, including optimal bone health, arterial health and immune system balance.

4) When to check with your doctor? 

If you have any health conditions that require regular medication, you should always check with your doctor before taking supplements.  

Taking multiple drugs and/or supplements can increase your risk for side effects and adverse interactions, including cognitive impairment. Even herbal supplements from natural sources can have potent active ingredients and dangerous interactions with drugs, other supplements, and certain foods and beverages. 

You should also be extra cautious if you are pregnant. When you're pregnant what you eat is the main source of nutrients for your baby. That's why the needs for most nutrients are increased during pregnancy. Always consult with your doctor in order to avoid risks and ensure the best possible nutrient combination. 

Please note: Certain vitamins or supplements should NOT be taken during pregnancy at all. For example studies have shown that large doses of synthetic or preformed vitamin A in supplements can be dangerous and not only cause harm to you, but also your baby. 

5) Innovative uses of our supplements 

Many of our supplements can be used in innovative ways for beverages or cooking as well. 

Here are some examples: 

• Our Spirulina & Chlorella is perfect for smoothies or any other green drinks. Just add the contents of 2-3 capsules to your preferred beverage. 
• Our Curcumin capsules can be used for cooking and delicious drinks. Use the content of 2 - 3  capsules to prepare a Turmeric Latte or a Turmeric Mango Sorbet (find the recipe here)  
• Use Maca to boost your smoothies. Just add the contents of 2-3 Maca capsules and mix it with the other ingredients. 

6) General rules of thumb

Here are some general rules of thumb that will help you benefit more from your supplement. 

Do: 

• Take supplements with water or orange juice
• Keep supplements in a cool, dry, dark place
• Check with your doctor if you are taking medications to make sure there are no contraindications. 

Don’t: 

• Don’t take supplements with hot drinks, coffee or tea
• Don’t double up if you miss a dose. Just take it at the next scheduled time
• Do not exceed the recommended dose on the packaging, unless advised by your doctor or healthcare professional

7) Finding the right product for you

Finding the right supplements for you depends largely on your diet and lifestyle. You should also take in consideration the time of the year and specific situations such as pregnancy or an intense training regimen. 

The first question you should ask yourself before taking supplements is: What do I need?

Your nutritional needs depend on:

• Your age
• The types of foods you eat 
• Any medical conditions you have
• What health problems you’re likely to get

A few examples:  

• If you are a vegan or vegetarian, you might want to consider taking supplements like Vegan Omega 3 (Omega 3 is a great choice for everybody!) and our Vitamin B Complex to ensure a sufficient intake of vitamin B12. 
• Unlike other vitamins, vitamin D can be produced by the human body itself, but ONLY during exposure to sunlight. For this reason, supplementation is particularly important in winter (that's when it is virtually impossible to produce vitamin D from the sun!) 
• Are you exercising a lot? In that case you might want to consider taking our Magnesium or Fullnesium Complex to support your muscles. 

We always recommend consulting a doctor or an experienced dietician. 

We hope this information was helpful. If you need further information you can always check the product pages on our website or contact us directly. We are happy to provide you with more detailed information about our products!