Even though there is no set time for supplement usage. There may be an optimal time frame for when a supplement should be taken. However, most people just take their supplements at random times of the day. Some may not even take them as regularly as they should.
What supplements to take in the morning vs at night
Supplements meant to be taken in the morning are ones which focuses on Energy boosting, and antioxidants. Notable ones are like Ashwagandha, Creatine, Vitamin C, Vitamin D and B vitamins.
Ashwagandha has been shown to have some effects on vitality and as an adaptogen, it helps the body deal with stressors which you will encounter day to day, like UV stresses, and the typical work stress.
Creatine, helps boost your energy by fueling the muscles with energy constantly, keeping you full of energy to meet the day’s demand.
Vitamin C, on the other hand, has a more antioxidant effect to it, mainly for the combat against UV rays from the sun, helping your skin grow healthy and strong.
Vitamin D boosts bone remineralization and glucose metabolism, allowing you to stay strong and energetic throughout the day. Vitamin B's focus is to boost immune systems and boost energy, which assists you in your day-to-day life, helping you to keep your energy high and strong.
Supplements meant to be taken at night focus on recovery and sleep. For example, creatine, magnesium, zinc, and melatonin. Creatine functions to bring the energy currency in the body (ATP) to the muscles, allowing them to recharge and heal. Taking creatine at night helps the natural healing process of the body that occurs every night, and through that you would get better quality sleep.
Magnesium, although it functions as an electrolyte for exercises, can be taken both day and night, as when it is taken at night, it can function as a relaxer. Studies have shown that it can have a calming effect on the nervous system, relax the muscles, and regulate stress responses. It may also help in the generation of the sleep hormone, melatonin, which may indirectly improve your sleep quality.
Zinc influences neurotransmitter pathways that are related to GABA, which promotes relaxation and reduction of anxiety, which aids in sleep quality. Indirectly, zinc also has anti-inflammatory effects and immunity-boosting properties, which can also contribute in better sleep quality by reducing inflammation and reducing any illness that can disrupt sleep. Zinc as a supplement for sleep quality has been shown to marginally improve it. However, the studies showing these effects only tested predominantly on females. More research towards the effects of zinc supplementation for sleep quality on males is needed.
Melatonin is what is commonly known as the sleep hormone. It plays a critical role in the regulation of the sleep-wake cycle. An increase in the hormone levels leads to relaxation and reduced alertness, thereby promoting sleepiness. As you sleep, the level of melatonin remains high, which reduces the frequency of waking up at night. Additionally, melatonin reduces body temperature, which aids in the onset of sleep. Melatonin supplementation is vital for shift workers who have irregular sleep-wake schedules due to working at night.
Pre- vs. post-activity use
(Pre-Performance, Post-Recovery)
A study has shown that consuming whey protein post-exercise can significantly increase skeletal muscle mass, as compared to pre-exercise. This suggests a potential difference in the effects of consuming protein before and after exercise. The difference across the 12-week period of Resistance Training in a study showed that the difference is about 0.8kg of Skeletal Muscle Mass gained from study groups who had taken whey protein after vs the groups who had taken whey protein before the resistance training. Which indicates whey protein should be taken post-workout.
A pilot study has shown that consuming creatine post-exercise is better than consuming it pre-exercise for body composition benefits. Post-workout creatine produces better gains in fat-free mass and strength as compared to pre-workout creatine consumption.
Metabolic Rhythm of Malaysians
Studies have shown a bidirectional relationship between the time of eating and general metabolic health of a person. Malaysia is known for its vibrant night cuisines, which include night markets, 24/7 convenience stores selling ready-to-eat foods, and the presence of late-night workers. Time of day has been significantly shown to affect the nutrient absorption of the human body. Therefore, despite an increase in supplementation, supplementing at the wrong time can lead to wastage of supplemental nutrients and reduced efficacy of supplementation. Eating at regular intervals can help the body to better absorb
These factors can cause a change in the metabolic rhythm of the person who eats at late hours of the night and sleeps late at night. The metabolic rhythm shift will result in a shift of the time frame of intaking nutrients in the body. Adjusting for this shift in the time frame for supplementation would improve supplementation efficacy.
Aligning supplement use with your lifestyle
Due to the variability of life, each person’s needs and supplemental timings may be different due to differences in sleep-wake times and activity levels. Adjusting your intake of supplements with your lifestyle may benefit you tremendously, giving you better bang for your buck by optimizing the efficacy of your supplements.