The best time to take vitamins is to increase absorption and good health
For those who lack vitamins in their diet or want to improve their health, time to take vitamins and supplements is the most suitable solution. Some people take vitamins in the morning on an empty stomach. others take them with meals or without a specific time.
The answer to the above question depends on what kind of vitamin you use. Some of them are best eaten in the morning on an empty stomach. Others can be absorbed more effectively with meals.
Water-soluble vitamins
This group includes vitamins C and B including B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), and B6 (Pyridoxine), B7 (biotin), B9 (folate). , And B12 (cobalamin). These vitamins are soluble in water and are easily absorbed by the body without food. such that they may be consumed at any time of day.
For those who lack vitamins in their diet
or want to improve their health, taking vitamin supplements is the most suitable solution. Some people take vitamins in the morning on an empty stomach, others take them with meals or without a specific time.
The answer to the above question depends on what kind of vitamin you use. Some of them are best eaten in the morning on an empty stomach. Some substances are better absorbed with meals, whereas others.
It is important to note that these vitamins cannot be stored in the body. which means that excess amounts of vitamins are excreted in the urine. So just take the right dose
In particular, vitamin C can cause gastrointestinal symptoms by increasing acidity in the stomach. You can take vitamin C at any time of the day, but research shows that taking it with food can avoid gastrointestinal side effects.
Fat-soluble vitamins
Vitamins A, D, E, and K are included in this category.. which is insoluble in water like the above group but soluble in fat, which means that the body needs fats for their absorption.
Vitamin A
Vitamin A deficiency is rare these days, but if you are taking a supplement. To improve absorption, consume it alongside a fatty meal.
Vitamin D
Vitamin D is very rare in natural foods, but it is largely synthesized by the body when exposed to sunlight. so many people now have to supplement this vitamin because they spend less time outdoors. Vitamin D is important for bones and the immune system. Research shows that when you overeat, the absorption of vitamin D is 30% higher.
Vitamin E
Many foods naturally contain vitamin E, but certain groups of people. such as people with Crohn's disease and short bowel syndrome. may need a supplement.
These products are often directed to be taken with meals. but a study published in the American Journal of Clinical Nutrition found that vitamin E is not necessarily taken with meals. but only after meals.
Vitamin K
This vitamin is also found in abundance in natural foods if you are taking a dietary supplement. you should take it with a hearty meal.
One of the things to note about fat-soluble vitamins is that they can be stored in the body. and if the accumulation of too many of them is dangerous to health, it is necessary to take the correct dosage according to the doctor's instructions and regular monitoring during use.
Mixed vitamins
This type of product is popular today because it contains a combination of many vitamins. and minerals are convenient to use,. and can be more economical. Since the product contains water-soluble and fat-soluble vitamins, take it with a fatty meal for best absorption.
Vitamin supplements for pregnant women
During pregnancy, the mother's body needs to be provided with enough important substances such as iron, calcium, vitamin D, choline, omega-3 fatty acids, vitamin B, and vitamin C., so pregnant women are often recommended vitamin supplements to meet the needs of mother and baby.
Most of these substances can be taken at any time of the day, but iron is especially best absorbed on an empty stomach, so it is advisable to take iron pills first thing in the morning.
Iron is also affected by food, for example, calcium-containing foods such as milk interfere with iron absorption but vitamin C helps better absorption. Therefore, iron can be consumed with foods that contain vitamin C such as orange juice in the morning.
Calcium and fiber
Calcium is an essential mineral for bones and is widely used as a dietary supplement, especially for people who rarely drink milk and eat dairy products. With it, calcium can interfere with the absorption of iron, as well as affect the absorption of zinc and magnesium. If you are taking supplements containing these substances, separate them.
Some fiber supplements are used to improve digestion. Fiber can also interfere with the absorption of other nutrients, so you should separate these products. and maybe take fiber supplements before bed if you haven't taken other products at that time.
Summary
The best time to take vitamin supplements depends on the type of vitamin. As for fat-soluble vitamins such as a, D, E, and K, they should be taken with a high-fat meal. As for other supplements, they can be taken in the morning without eating anything. However, it is better to take vitamins with the highest levels of their absorption.
It is also better to take them with food to make sure that the nutrients are digested properly. As with any supplement, consult your doctor before taking it to make sure it is suitable for you and in the correct dosage. Your doctor can tell you if taking any medications can interact with these supplements.