Vitamins And Minerals: What Schedule Should Be Respected?

2023 Author: Lynn Laird | [email protected]. Last modified: 2023-05-21 21:10

Many people take vitamins and minerals, sometimes to manage deficiencies or boost their immunity during the summer-fall or winter-spring transition. However, be aware that not all supplements break down in the body the same way. In addition, certain combinations of them or taking a meal at the same time can increase the amount absorbed by the body and improve the positive impact on overall health. For this reason, it is important to know what time of day to take a vitamin and mineral course in order to get the most benefits. Finally, establishing a routine can decrease the risk of side effects.

Is timing important for taking vitamins and minerals?

Some people claim that dietary supplements cause them digestive problems 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 be swallowed in conjunction with a meal containing calories from fat. This is because they are "fat soluble" which means that they do not dissolve and are only properly absorbed by the body when you take them with fat. On the other hand, different vitamins work in different ways. This means that there are special considerations for how to take them and whether or not people can eat before or after supplementation.

In general, it is best to avoid supplements and instead get a balanced diet. However, when these are needed, you should fit them into your schedule properly. The sections below cover the different types of vitamins and minerals and the most appropriate 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 animal, plant and sometimes complementary sources. Types of water-soluble vitamins include vitamin C and most B vitamins. The latter are best absorbed on an empty stomach. This 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 doses 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. Some examples of these nutrients include vitamins A, D, E, and K.

This type of vitamins dissolve 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 are stored in the liver. Consuming foods containing saturated fats or oils indeed facilitates this process.

Vitamin A

Vitamin A helps keep your eyesight, organs, and reproductive system healthy. There is no evidence that this microelement is best taken in the morning or in the evening, so take it when it is most 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. In reality, 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 of day to swallow a dose of B complex is after waking up. In addition, 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 easily. Regarding vitamin B3, it has a completely opposite action - it helps you fall asleep, provided it is not combined with alcohol consumption. Bottom line, to avoid side effects, it is good to supplement yourself with B vitamins earlier in the day, with the exception of vitamin B3.

Vitamin C

Vitamin C helps your immune system to function more efficiently and also plays an important 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 them to have diarrhea. Indeed, swallowing this supplement with food can help avoid its effects.

In addition, vitamin C stimulates the proper absorption of iron, so if your doctor has recommended that you take more iron, you should take the vitamin at the same time, 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 the day.

Vitamin E

Vitamin E protects your cells from damage, strengthens your immune system, helps widen blood vessels, and prevents clots. Deficiencies can cause nerve damage and vision problems.

Supplement yourself with vitamin E at the same time as you eat a meal that contains fat. The time of day is not important in this case.

Vitamin K

Vitamin K promotes blood clotting. It also helps build strong bones, can protect you from cancer, and fights diabetes by improving your body's sensitivity to the hormone 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. This is why the majority of 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 best to also include folic acid in your routine for a year before you become pregnant.

Calcium

You've probably heard that calcium strengthens bones and that many people don't get enough of it with food. In fact, adults and children 4 years and older need 1000 to 1300 mg per day.

There are different types of calcium and different 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 at the same time 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-seizures, 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 hard on your digestive system and cause loose stools. In fact, the folk remedy for constipation, milk of magnesia, contains 1200 mg of magnesium hydroxide, which is usually enough to relieve the problem within six hours.

If you find that the supplement is causing you loose stools, try reducing the dose to 100 mg. We recommend taking the mineral at night because it promotes healthy sleep and relieves nighttime leg cramps.

Iron

For maximum absorption, it is best to take iron on an empty stomach. In case of 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 bisglycinate.

Take 60 to 120 mg of iron with a food that contains vitamin C (such as an orange) before breakfast, at least two hours before taking any vitamin E or a multivitamin.

Multivitamin

Multivitamins combine what researchers believe are the most important 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, as well as 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 larger multivitamin supplements can cause an upset stomach if taken on an empty stomach. There is simply not enough information to recommend avoiding multivitamins at night. So you can take them when you find it most convenient.

* Sources: medicalnewstoday.com

healthline.com

verywellfit.com