top of page

What are the best ways to take different vitamins?

\

Should I take vitamins? Generally speaking, no. The majority of healthy individuals who eat a balanced diet don't require vitamins. Vitamins are vital substances that your body needs to function correctly and maintain health. The majority of vitamins are included in the food we eat.


What are the Best Ways to Take Different Vitamins


Considering the abundance of supplements on the market, it's astonishing that not all nutrients in whole foods can be found in a capsule. Therefore, the greatest method to meet your health needs is to eat a range of healthy meals. Nonetheless, these pointers will assist you in making the most of your daily MVM (multivitamin/mineral) if you're deficient in a particular vitamin or mineral or simply like to cover all the bases.


Your MVM is yours to take whenever you like. You might choose to take it with a meal or as a snack because your body absorbs some of its vitamins better when you eat. Additionally, if you take it without eating, you won't experience upset stomach. Not a fan of breakfast food? Eat it for dinner or even for lunch.


The majority need to be taken daily because your body doesn't store them and water dissolves them. Thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid (B9), and cobalamin (B12) are among the Bs and C vitamins. Take these with or without food, but ideally after a meal so that the B12 is better absorbed. If you take vitamin C as well, wait two hours between doses. Your body may not use vitamin B12 if you take vitamin C.


When to Use Vitamins That Are Fat-Soluble

For your body to absorb and utilize vitamins A, D, E, and K, fat from a meal must be present as well. However, you don't require any saturated fat at all or a lot of fat. It will work just fine if it's the nutritious plant-based form found in foods like almonds and avocados.

If You Consume Supplements With Iron

Iron is best absorbed when you are not hungry. It's best to take it with water or citrus juice. Vitamin C and iron work well together. If it makes you nauseous, wait to consume it until after a meal. However, avoid combining it with calcium or high-calcium diets as they can disrupt the iron balance. You won't really comprehend either. Unless directed differently by a physician, males and postmenopausal women should avoid taking supplements containing this mineral. Most MVMs have more than you'll require.

If You Utilize Supplemental Minerals

Minerals in high concentrations may compete with one another for absorption. Use of calcium, zinc, and magnesium supplements concurrently is not advised. Additionally, if your doctor advises you to take these three minerals with food, try taking them with alternate meals or snacks as they are easier on the stomach when taken that way. Never use a single mineral along with an MVM or an antioxidant vitamin supplement, such as one containing lycopene and beta-carotene. See also: Supplements: What is silicon dioxide and how is it used?


If You Consume Vitamin A


Keep an eye on the quantity of "preformed vitamin A." Doses more than 10,000 IU per day can result in birth abnormalities if you are pregnant. If you smoke, or even if you've never smoked, having high amounts of both vitamin A and the generally safe beta-carotene (a material that the body converts to vitamin A) may increase your risk of developing lung cancer.


Prenatal Vitamins and Morning Sickness


Extra folic acid and iron are very important for a healthy baby. They can be found in most prenatal vitamins. But some prenatal vitamins can make nausea worse, mostly because of the iron. If this happens to you, pair your prenatal vitamins with a light snack before you go to bed. Talk to your doctor about the best prenatal formula for you.


Your Prescriptions and Supplements


Numerous popular drugs might have interactions with even basic nutrients. The tiny quantity of vitamin K in an MVM can reduce the effectiveness of a conventional blood thinner like warfarin if you take it. Bleeding risk increases when vitamin E intake exceeds 1,000 mg daily. Additionally, taking calcium, magnesium, or iron within 4 hours of taking thyroid medicine can reduce its effectiveness. Consult your physician about the ideal timing.


The Amounts Alphabet


The recommended daily allowance, or RDA, is the daily intake of a nutrient that is appropriate for your age and sex. The percentage of a nutrient that a food item or supplement adds to the typical daily diet for people of all ages is known as the daily value, or DV. The upper limit of a nutrient is the maximum amount you should consume in a day. Large doses can cause a variety of side effects, such as kidney stones, organ damage, or fatigue and diarrhea.


Discover What's Inside


There isn't a single accepted MVM formula. A few contain more nutrients than is advised. Some RDAs may not be met by others. For example, a tablet that you could easily take could not contain all the calcium required to meet the RDA. To find out everything that is in the supplement you are thinking about, read the ingredient list in its entirety. It will also assist you in determining whether you need to take it.


Customize Your Recipe


Purchasing formulae tailored to your age and sex is another approach to increase your intake of the nutrients you require. For instance, several senior-specific vitamins contain higher levels of calcium as well as vitamins D and B12. As you age, your body's ability to absorb vitamin B12 decreases. After menopause, women in particular frequently require additional calcium and vitamin D to safeguard their bones. The iron is left out of men's formulations.


Are Candies Any Good?


There are differing views on gummy vitamins. According to one study, gummy vitamin D supplements provide greater absorption than tablets. Gummies, on the other hand, may include a high calorie and sugar content. Additionally, it's simple to overindulge and consume too many because they taste like candy. They might even result in cavities. Furthermore, not all brands have all of the necessary vitamins and minerals. Some might not even have the quantities specified on the label.


Seek out Quality Assurance


Look for brands that have been "verified" by one of the three U.S. businesses that test supplements—Panicepteia, Consumer Lab, or NSF International—as the FDA does not regulate supplements. These testing companies confirm that the contents of the bottle match the label in the appropriate amounts.


Maintain a Supplementary Diary


You may monitor how much you take each day and time out the different supplements you

take by keeping a journal. You can print off and complete the "My Dietary Supplement and Medicine Record" form from the Office of Dietary Supplements at the National Institutes of Health. When you visit the doctor, bring it along with your list of medications.


Supplement Safety


It seems like these products should be harmless. After all, you use herbs all the time when you’re cooking. But some may not be safe, especially if you have certain medical conditions or take some medications. Talk with your doctor before taking any supplements.

 

SOURCES:

American Family Physician: “Vitamin B12 Deficiency: Recognition and Management,” “Common Tongue Conditions in Primary Care.”

American Society of Hematology: “Anemia.”

Harvard Health Publishing: “Vitamin B12 deficiency can be sneaky, harmful.”

Mayo Clinic: “Vitamin B-12.”

U.K. National Health Service: “Vitamin B12 or folate deficiency anaemia.”

NIH Office of Dietary Supplements: “Vitamin B12 Fact Sheet.”

The Journal of the American Osteopathic Association: “Nutritional Deficiencies After Gastric Bypass Surgery.”

This article was written by Michael R. Grigsby, one of the news editors for LCTI, LLC. Michael is passionate about the outdoors, photography, strength sports, and powerlifting, and he is dedicated to bringing you accurate and insightful news reports on a wide range of topics. He loves connecting with readers and is always happy to answer any questions you may have. If you have any questions about this news article, please feel free to contact Michael at lctillc@outlook.com or by leaving a comment below.

 

Copyright 2024 LCTI, LLC. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.


12 views0 comments

Comentários


bottom of page