Ever reached for a multivitamin at the first sign of a sniffle, in the desperate hope you can ward off the dreaded flu before the full-blown symptoms hit? Yup, we’ve all been there and we know what it feels like to want results fast.
That’s why we hit up Jessica Sepel, nutritionist and founder of JSHealth Vitamins, for her expert intel as to how long it actually takes for supplements to take effect.
How long does it usually take to notice a difference after taking a supplement?
It really depends on what’s in the supplement. If you’re lacking in minerals and nutrients, it can take a few days for supplements to kick in. From personal and clinical experience, iodine can work within days. It’s a great source of energy production because of its ability to enhance the thyroid and metabolism, which drives energy. Many people are so iodine deficient that when they start supplementing it they notice a difference in energy and mental clarity within a few days. Generally speaking, it takes around three to six weeks for noticeable changes.
Will the severity of your deficiency determine how quickly you start to feel better?
Yes, definitely. If you’re deficient, you’ll notice how much better you feel when you start supplementing with those minerals.
What about the cause of the deficiency?
The cause of deficiency can be brought on by several factors such as diet, digestion, stress, IBS, inability to absorb nutrients, the state of your digestive function, the foods you’re eating and the soil in the country that you live in.
Does the time of day you take the supplement make a difference?
I tell my clients to take supplements first thing in the morning with breakfast. Some supplements contain minerals that help with energy production, so it’s great to boost that at the beginning of your day.
How does the quality and dosage of the supplements come into play?
Where you source your nutrients and minerals does matter.
What foods can inhibit supplement absorption?
It’s best to avoid taking supplements 30 minutes before or after coffee. Taking this product with food is important because taking zinc on an empty stomach can make people nauseous.
What foods can help supplement absorption?
It’s definitely important to take care of your gut as having healthy microbiome helps you absorb your minerals with ease. It’s beneficial to take a daily probiotic, practice stress reduction and increase your intake of fibre, nuts, seeds, and greens, too. I also recommend reducing your intake of gluten, refined carbohydrates and refined sugar and ensuring your stomach is acidic enough by adding lemon or apple cider vinegar to water.