One of the cornerstones of staying healthy is following a healthy, balanced diet. Such a diet provides all the necessary nutrients to the human body so that it can function in the optimal way.
Nutrients can be broadly categorised into two types: macro and micronutrients. The first is required in large amounts and includes protein, carbohydrates and fats. Micronutrients, such as vitamins and minerals, are required in much smaller quantities for metabolism, immune function and overall health.
It is easier to account for the intake of macronutrients rather than micronutrients. As such, supplements have become a popular way to ensure that one does not suffer from any deficiency. However, timing also matters while taking the required supplement, according to Garima Nagpal, a nutritionist and dietitian based in New Delhi.
Taking to Instagram on December 28, 2025, she shared a list of eight nutritional supplements and the best time to take them within the day. They are presented as follows,
1. Iron
Iron supplements should be taken on an empty stomach, without drinking tea or coffee. This helps the body to better absorb the mineral, shared Garima.
2. Vitamin K
Vitamin K is a fat-soluble vitamin. As such, it should be taken with meals, which are likely to include fat and help in the absorption.
3. Coenzyme Q10
Coenzyme Q10, also known as CoQ10 or ubiquinone, is a fat-soluble substance present in the cellular membranes. While it can be synthesised endogenously, it is also a component of a healthy diet. According to Garima, CoQ10 should be taken alongside breakfast or lunch, which supports energy production.
4. Collagen
Collagen is the body’s structural protein. The supplements should be taken early in the morning or before bed, which facilitates better absorption and tissue repair, noted Garima.
5. Curcumin
Curcumin is the active component of turmeric, a very common spice among Indian households. It is better to consume turmeric with fatty meals, which increases the molecules’ bioavailability.
6. Multivitamins
Multivitamins are best taken with breakfast, shared Garima, as it reduces nausea and improves absorption.
7. Electrolytes
According to Garima, the best time to take electrolytes is during or after workouts. This helps maintain hydration as well as electrolytic balance.
8. Fibre supplements
Fibre is one of the most important macronutrients for the human body. If one is taking fibre supplements, it is better to take them before meals along with water. This improves both digestion and satiety, noted Garima.
