The best times to take your vitamins for maximum effect
Whether taken in capsule, tablet, or liquid form, some advice can ensure good efficiency and safety when taking vitamins. These tips apply mainly for people who take multivitamin products example: B vitamins, vitamin C, vitamin D, vitamin A.
It is generally more effective to take the vitamins in the morning, especially for poly-vitamins, knowing that there are sometimes also interactions, for example, between calcium and iron, where it is in your best interest not to take both at the same time.
To be taken with a meal.
It is strongly recommended to take the vitamins at mealtime. When we start to eat, the intestine begins specific digestive processes allowing better absorption of food and, therefore, also vitamins. Additionally, consuming vitamins on an empty stomach can lead to side effects such as nausea.
Watch out for coffee.
Even if the risk of poor absorption is relatively low with vitamins, it is advisable to leave at least 15 minutes between a coffee and taking the vitamins. It is mainly the absorption of vitamin D and calcium (a mineral) that caffeine can disrupt.
To be taken preferably in the morning.
As the B vitamins have a mainly stimulating effect, it is advisable to take them in the morning. Certain minerals such as calcium and magnesium are instead recommended in the evening because they have a calming effect.
Beware of excess
Vitamins like vitamin E, vitamin A or beta-carotene, can be dangerous if consumed in excess. Fat-soluble (fat-soluble) vitamins like vitamins A, D, E, and K accumulate more in the body than water-soluble vitamins like group B vitamins or vitamin C. scientists believe that this accumulation can, in some cases, be harmful to health.
Watch out for interactions.
Vitamins, which are chemical molecules, can also lead to interactions with taking other drugs. In general, vitamins lead to fewer interactions than minerals (e.g., calcium). However, we know that vitamin E has an anticoagulant effect, and if it takes with blood thinners, it can result in internal bleeding.
What time of the day should I take my multivitamin supplements?
Are you taking a dietary supplement like Daily 3 and would like to know the perfect time to maximize absorption of all the nutrients it contains?
Many people take vitamins and minerals, sometimes to manage deficiencies or boost their immunity during the summer-fall or winter-spring transition. However, not all supplements break down in the body the same way. In addition, certain combinations of them or taking a meal simultaneously can increase the amount absorbed by the body and improve the positive impact on overall health.
For this reason, it is essential to know what time of day to take a vitamin and mineral course to get the most benefits. Finally, establishing a routine can decrease the risk of side effects.
The perfect time
Please take full advantage of the benefits of multivitamin food supplements, and it is recommended to take them with meals, especially those rich in fat during the day. If your breakfast contains enough lipids (butter, cheese, ham, egg, etc.), it will allow the body to absorb fat-soluble vitamins properly. These vitamins release their compounds only in fat: vitamins A, D, E, and K.
Taking your food supplements with a meal also limits the risk of having an upset stomach or nausea, which can happen, especially if they contain iron or zinc.
What if I take other dietary supplements?
They must take at another time: if you take, for example, calcium in large quantities, it may interfere with the absorption of the magnesium, iron, copper, and zinc present in your multivitamins. Likewise, if you take vitamins A, D, E, and K, they may decrease the effectiveness of the same vitamins included in multiple supplements.
Finally, if you supplement yourself with vitamin B12, do so with a gap of at least six hours compared to other supplements: it is better to take a small intake twice a day rather than a single large intake.
Which multivitamin supplement should I choose?
As a general rule, instead choose multivitamin complexes which provide the recommended daily allowance for each of these elements: an overdose is useless, even dangerous for certain features. One of the most famous is the Daily 3: it is undoubtedly the complete multivitamin formula that can take in a single capsule, with optimal dosages and forms for the body. It contains no less than 42 exceptional ingredients!
It is recommended that you discuss this with your pharmacist: he can guide you on the optimal dosage for your situation and any interactions with other drugs.
Is timing important for taking vitamins and minerals?
Some people claim that dietary supplements cause digestive upset and even diarrhea if taken on an empty stomach. Therefore, it is usually best to take vitamin supplements with a meal unless your doctor advises otherwise.
To complicate matters even further, some vitamins should swallow in conjunction with a meal containing calories from fat. They are “fat-soluble,” which means that they do not dissolve and are only adequately absorbed by the body when you take them with grease. On the other hand, different vitamins work in different ways. There are special considerations for how to handle them and whether or not people can eat before or after supplementation.
In general, it’s best to avoid supplements and instead get a balanced diet. However, it would help if you fit them properly into your schedule when these are required. The sections below cover the different types of vitamins and minerals and the most suitable times of day to take them.
Water-soluble vitamins
The human body does not naturally produce or store water-soluble vitamins. People, therefore, need to obtain these microelements from the animal, plant, and sometimes complementary sources. Types of water-soluble vitamins include vitamin C and most B vitamins. The latter is best to absorb on an empty stomach. It requires taking them early in the morning, 30 minutes before eating, or two hours after a meal.
Vitamin C and folate (folic acid) dissolve in water so that your body can use them, taking the necessary amount and passing the rest through urine.
Fat-soluble vitamins
Fat-soluble vitamins are essential in small doses. On the contrary, taking large amounts can be harmful or toxic to the body.
Cooking food does not remove its content of fat-soluble vitamins, so usually, under the conditions of a balanced diet, a person gets the amounts he needs from food and does not need supplementation. These nutrients include vitamins A, D, E, and K.
This type of vitamin dissolves in oil. For this reason, people who take them should combine them in the optimal variant with the evening meal to improve absorption. When our body receives additional fat-soluble vitamins, they store in the liver. Consuming foods containing saturated fats or oils indeed facilitates this process.
Vitamin A
Vitamin A helps maintain your vision, organs, and healthy reproductive system. There is no evidence that this microelement is best to take in the morning or the evening, so take it when convenient for you. At the same time, it is recommended to combine it with a food rich in fat.
B vitamins
People tend to take B vitamins to boost energy and reduce stress. There are eight different types, each with a distinct function for the body. It is generally safe to take multiple B vitamins at the same time.
Due to its energy capacity, the best time to swallow a dose of B complex is after waking up. Recent research indicates that vitamin B-6 can potentially interfere with sleep and cause vivid dreams. For its part, vitamin B12 makes people too energetic to fall asleep quickly. Regarding vitamin B3, it has an opposite action – it helps you fall asleep, as long as it’s not combined with alcohol consumption. Bottom line, to avoid side effects, it is good to supplement yourself with B vitamins earlier in the day, except vitamin B3.
Vitamin C
Vitamin C helps your immune system function more efficiently and plays a vital role in protecting your cells against the dangers of free radicals. This element is soluble in water, so you do not need to take it with a meal. The recommended daily amount is 75 mg for adult women and 90 mg for older men.
Still, some people say that vitamin C, especially in higher doses, upsets their stomachs and even causes diarrhea. Indeed, swallowing this supplement with food can help avoid its effects.
On the other hand, vitamin C stimulates the proper absorption of iron, so if your doctor has recommended that you take more iron, you should take the vitamin simultaneously, regardless of the time of day.
Vitamin D
Vitamin D plays many roles in your body. It helps keep your immunity in good shape, works in conjunction with calcium to build your bones, and finally, your nerves use it to transmit messages.
The body produces this microelement when your skin is exposed to the sun. But because you are at risk of getting skin cancer from excessive UV exposure, you may need to take a vitamin D supplement if your levels are low. It is best to swallow it with a meal containing fat. This meal can be breakfast, lunch, or dinner, as there is no evidence that absorption is better or worse at any given time of day.
Vitamin E
Vitamin E protects your cells against damage, strengthens your immune system, helps to widen blood vessels, and prevents clots. Deficiencies can cause nerve damage and vision problems.
Supplement yourself with vitamin E simultaneously as you eat a meal that contains fat. The time of day is not essential in this case.
Vitamin K
Vitamin K promotes blood clotting. It also helps build strong bones, protect you from cancer, and fights diabetes by improving your body’s sensitivity to insulin.
Take vitamin K with a meal that contains fat. There is no research indicating the right time of day to supplement.
Prenatal vitamins and minerals
Some women report that adding prenatal vitamins to their diet causes symptoms such as nausea and constipation. It is why most manufacturers recommend taking their products on an empty stomach, with a small amount of food, or with a glass of water.
If taking vitamins and minerals early in the morning or without food makes you sick, try swallowing them right before bed. The benefits of dietary supplements are cumulative, so the most important thing is to get them every day. If possible, it is also best to include folic acid in your routine for a year before you become pregnant.
Calcium
You’ve probably heard that calcium builds bones and that many people don’t get enough of it with food. Adults and children four years and older need 1000 to 1300 mg per day.
There are different types of calcium and other recommendations for how to take them. Calcium citrate (a common form in supplements) can be taken on its own or with a meal. Calcium carbonate needs stomach acid to break down, so it’s best to swallow it with food. Be aware, however, that the body does not absorb more than 500 mg of the mineral at a time. You should therefore distribute your dose throughout the day. In addition, you should not take calcium simultaneously as a multivitamin containing iron or magnesium, as your body may have difficulty absorbing it.
Calcium supplements can interfere with certain medications, including certain types of antibiotics, osteoporosis medications, hypotensive drugs, antacids, anti-seizure, and cholesterol remedies.
Another important fact is that at doses above 250 mg, calcium and magnesium tend to compete for absorption. A 1: 1 to 2: 1 ratio of magnesium to calcium is best.
Finally, take calcium with food (to stimulate absorption and reduce the risk of kidney stones) and in divided doses. If possible, avoid the combination with zinc at the same time of day.
Magnesium
Magnesium is a mineral that works in your body to regulate nerve function, control blood pressure, and build bones (in conjunction with calcium). Most people get enough magnesium, but a deficiency can cause nausea, loss of appetite, fatigue, and weakness.
Magnesium can be rigid on your digestive system and cause loose stools. The folk remedy for constipation, milk of magnesia, contains 1200 mg of magnesium hydroxide, usually enough to relieve the problem within six hours.
If you find that the supplement is causing you to loose stools, try reducing the dose to 100 mg. It is recommended to be taken at night because it promotes healthy sleep and relieves nighttime leg cramps.
Iron
It is best to take iron on an empty stomach for maximum absorption. In a sensitive stomach, drink the pill early in the morning with orange juice. (The caffeine in coffee and the calcium in dairy products can interfere with its absorption, while vitamin C can improve it.) To prevent constipation, avoid the form of ferrous sulfate and be sure to drink plenty of it. Water and eat enough fiber. If you suffer from heartburn, try iron bis-glycinate.
Take 60 to 120 mg of iron with vitamin C-containing food (such as an orange) before breakfast, at least two hours before taking vitamin E or a multivitamin.
Multivitamin
Multivitamins combine what researchers believe are the essential vitamins and minerals into one easy-to-take tablet. It is common for multivitamins to include vitamin C, some or all of the B vitamins, vitamins A, D, E, and K, and minerals such as zinc, selenium, and copper.
Many people take a multivitamin in the morning, especially if they need to take other medications early in the day. Since the pill likely contains fat-soluble vitamins, you should swallow it with a snack or meal that contains fat. Also, some more extensive multivitamin supplements can cause an upset stomach if taken on an empty stomach. There is not enough information to recommend avoiding multivitamins at night. So you can take them when you find it most convenient.
The best times to take your vitamins for maximum effect