Many people take various nutritional supplements every day.

However, is it okay to take vitamins or probiotics on an empty stomach?

There are times when I worry about whether I can eat right before bed. I look into the best time to take supplements to maximize their effectiveness.

◇ 'Probiotics' should be taken immediately after waking up.

It is best to take probiotics on an empty stomach immediately after waking up. Consuming probiotics right after waking, when stomach acid levels are at their lowest, can increase the survival rate of the live bacteria. If taken with water 30 minutes to an hour before breakfast, the effectiveness of the probiotics can be further enhanced.

◇ 'Vitamin' should be taken before breakfast

Vitamin B and C are water-soluble vitamins that are also good to take in the morning. Since they dissolve well in water, it is better to take them before meals rather than after, as food can cause grease buildup in the digestive system, which hampers absorption. Especially for vitamin B, taking it 30 minutes before breakfast helps process the waste accumulated overnight and converts breakfast into energy.

However, for people with weak stomachs, taking acidic vitamin C on an empty stomach may cause stomach upset. In this case, it should be taken after meals. Since water-soluble vitamins are excreted through urine and other means after some time, it is recommended to take them not only in the morning but also once more in the afternoon. However, caution should be exercised when taking them before bed, as their ability to stimulate metabolism may interfere with sleep.

◇ 'Red ginseng, Omega-3' should be taken before or after lunch

Ginseng or omega-3 fatty acids are best taken at lunchtime. The ginsenoside components in ginseng have physiological activity that boosts vitality. Therefore, consuming ginseng before lunch can help improve drowsiness and fatigue. Omega-3 fatty acids, which reduce blood lipids, are made from fish oil and can cause nausea due to their fishy smell. Therefore, it is most appropriate to take them after lunch. To reduce nausea, avoid taking them on an empty stomach and it is better to take them when you are relatively active.

◇ Calcium and Garcinia Cambogia should be taken before and after dinner

Calcium supplements, well known as nutrients that make up bones, are best taken in the evening. Since calcium also helps stabilize muscles and nerves, taking it at night is effective for achieving restful sleep. Additionally, it is better absorbed when it interacts with stomach acid secreted after meals, so it is recommended to take it after dinner.

Garcinia Cambogia is best taken 30 minutes to 1 hour before dinner. Garcinia Cambogia works by inhibiting enzyme activity that converts carbohydrates into fat, thereby reducing weight and body fat. It should be taken before dinner so that it reaches the intestines first and effectively prevents the conversion of food into fat. Additionally, since it is mainly consumed for dieting purposes, it is recommended to take it during the dinner time when the meal intake is relatively large.