The optimal time to take supplements can affect their effectiveness. Although individual needs vary, there are general recommendations for specific supplements. It is important to note that a balanced diet usually provides all the necessary nutrients and supplements are usually not necessary. Therefore, medical advice should be sought before taking any supplement.

1. vitamins
   Vitamin D : Since vitamin D promotes the absorption of calcium and supports bone metabolism, supplementation can be useful, especially in the winter months or for certain risk groups. The German Nutrition Society (DGE) recommends a daily intake of 20 micrograms. However, an overdose can pose health risks, so intake should be discussed with a doctor. BFR.BUND.DE
   Vitamin C: This water-soluble vitamin cannot be stored by the body, so regular intake is important. It is recommended to take vitamin C with meals throughout the day to optimize absorption and avoid possible stomach upset.
   B vitamins: They play a crucial role in energy metabolism. Since they are water-soluble, it is advisable to take them in the morning with breakfast to cover the daily requirement and prevent fatigue.
   
   
2. minerals
   Magnesium: This mineral supports muscle function and can have a relaxing effect. Taking it in the evening can therefore be beneficial for sleep quality. However, it should not be taken on an empty stomach to avoid gastrointestinal problems.
   
   Iron: For optimal absorption, it is recommended to take iron supplements on an empty stomach, ideally in the morning, combined with vitamin C to improve absorption. Dairy products, coffee and tea should be avoided around the time of intake as they can inhibit iron absorption.
   
3. Special supplements
   Omega-3 fatty acids: These should be taken with a meal containing fat to maximize absorption. Taking them with main meals, such as lunch, is therefore recommended.
   
   Probiotics: To survive the gastric passage and be effective in the intestines, probiotics should ideally be taken on an empty stomach, about 30 minutes before breakfast.

Important information It is essential not to exceed the recommended dosage, as an overdose of food supplements can pose health risks. The Federal Institute for Risk Assessment (BfR) warns of possible negative effects from excessive intake of certain vitamins and minerals. NDR.DE Before starting to take food supplements, you should always seek individual advice from a doctor or nutritionist to determine your actual needs and to take possible interactions with medications into account.

Please note that these recommendations are general in nature and individual differences may exist. Professional advice is essential to determine the measures that are right for you.

 Literaturverzeichnis
1. Bundesinstitut für Risikobewertung (BfR). (2020). Vitamin D: Einnahme hochdosierter Nahrungsergänzungsmittel unnötig 
2.  Norddeutscher Rundfunk (NDR). (2024). Nahrungsergänzungsmittel: Gefahr durch Überdosierung