The need for multivitamins and other nutritional supplements for the general population is a matter of controversy. Supplements are still recommended for certain groups of people with certain medical conditions, such as pregnant women who should take folic acid to reduce the risk of neural tube defects, or children in developing countries whose diets do not provide enough vitamin A and iron. But recent studies have shown that there is not enough evidence to recommend multivitamin supplements for the average healthy American, and that taking certain vitamins in large amounts may actually be harmful.
As a registered dietitian, I believe a nutritious diet is the best way to build a healthy foundation. Supplements (as the name suggests) act as supplements to help people with certain deficiencies meet their nutritional needs. If you are taking supplements to correct this deficiency, you should try to take them in a way that promotes optimal absorption. Timing supplements can seem daunting, so let’s keep it simple when to take some of the most common nutritional supplements and why.
Estrogen levels play an important role in women’s health. Ensuring adequate estrogen levels during menopause is critical.
There is debate about whether it is better to take vitamins in the morning or in the evening. The theory is that because you get your nutrients from food during the day, supplementing at night helps your body get some nutrients while you sleep.
NOW Foods Clinical Dietitian, agrees that the morning is best for multivitamins and B vitamins. and brain function during a relaxing evening or before bed,” says Levin.
While morning may be the perfect time, the best time of the day is the one you remember. Keep refill bottles next to your coffee maker on your kitchen counter to refresh your memory as you reach for your morning cup of coffee. Or put them in your lunch bag or briefcase so you can remember them.
Iron, magnesium, and fish oil supplements are the most common causes of stomach upset when taken on an empty stomach, so be especially careful when taking these supplements with meals or snacks.
Fat-soluble vitamins A, D, E, and K are best absorbed when taken with a meal or snack containing at least one teaspoon (about 5 grams) of fat. The same goes for multivitamins containing these vitamins. For example, if you’re taking a multivitamin for breakfast, be sure to add almond butter to oatmeal or avocado to eggs and toast.
When it comes to probiotics, preliminary research suggests that taking them 30 minutes before a meal may be more effective than after a meal.
Hydration is also important, Bloomberg says. “Fluid intake is especially important for the breakdown of nutritional supplements in tablets or capsules and the dissolution of water-soluble nutrients such as vitamin C and B vitamins,” he said. So be sure to wash off any additives with a large glass of water.
The main exception to the “take with food” rule for dietary supplements are certain types of minerals. Only chelated mineral supplements can be taken without food, Levine says. Chelation occurs when a mineral binds to acid, so it does not require stomach acid to break it down. Notable examples are calcium citrate and magnesium glycinate. (If this level of detail is overwhelming, take the supplement with a meal to cover your basics.)
Some dynamic nutrient combinations include vitamin D for calcium absorption and vitamin C for iron absorption. That’s why it’s ideal to consume these nutrients at the same time as supplements or from food sources. A classic example is iron supplementation with a glass of orange juice to boost vitamin C levels.
Calcium affects the body’s absorption of iron, zinc and magnesium. I recommend taking calcium supplements with meals other than iron supplements or multivitamins. In addition, your body absorbs calcium more efficiently when you consume 600 mg or less of it per serving. If you are taking more than this amount per day, you will need to split your dose into morning and evening doses.
Fiber is another nutrient that should be added to other supplements and medications as it interferes with absorption. If you are not taking any other medications at this time, I recommend taking this at bedtime.
Don’t worry if you can’t remember to take your supplements at lunchtime or at other times during the day. Take a multivitamin and any fat-soluble vitamins (A, D, E, and K) with a meal that contains some fat, separate the calcium and iron, and you’ll be fine. You’ll be better off if you focus on eating nutritious, whole foods because science shows that this is the best way to get nutrients, not supplements. morning or evening? With or without food? Answers to your questions about taking supplements.
Post time: Aug-22-2023