Vitamins are organic compounds that are essential for normal metabolism. Taking certain vitamins, minerals, or other supplements together can reduce absorption and cause adverse interactions that can be harmful to health. Whether you're taking a daily multivitamin to improve your overall health or depending on herbal supplements to fill nutritional gaps, it's important to be aware of potential interactions. Here's what you need to know about using vitamin supplements wisely.
The advantage of taking them all at the same time is the convenience of having to remember to take them only once a day, although this advantage can be reduced with the help of software or even by creating positive habits. On the other hand, the advantage of taking supplements at different times of the day has to do with the way in which the body, and in particular the digestive system, interacts with them. Once the human body uses the vitamins and minerals it needs, the rest is excreted or stored. From the most common vitamins, such as C and E, to exotic extracts and oils, taken individually or as multivitamins, this multi-billion dollar industry exists because people let themselves be carried away by a natural instinct to protect, preserve and improve their health and well-being.
While similar rules apply when it comes to absorption, there are some cases where pregnant women need to do something extra to maximize the potency of vitamins and supplements. As a rule, most manufacturers and experts recommend taking vitamins and supplements in the morning after the first meal. Depending on the vitamin or supplement, ingesting them on an empty stomach can cause stomach aches, heartburn, acid reflux, nausea, and even a severe case of diarrhea. The purpose of taking vitamins after a meal is not so much to maximize their absorption (with a few exceptions; more on that later) but simply to prevent digestive problems.
It is also better absorbed when ingested together with vitamin C, since vitamin C helps the body convert iron into a more bioavailable form. That's because high doses of vitamin C can reduce the amount of vitamin B-12 that the body absorbs and metabolizes, he says. Some studies suggest that it may be best to avoid taking vitamin D at night to avoid sleep disorders. The best way to take vitamins and supplements varies depending on the active ingredients in the supplements, their purpose, and the consumer's body type.
The body absorbs some of its vitamins better with food, so it's best to take them with a meal or snack. If you decide to include fat-soluble vitamins in your supplement regimen, it's best to take them along with a high-fat meal. Some studies suggest taking fat-soluble vitamins with fish or cod liver oil to increase absorption, especially in women who breastfeed. This is because vitamin D is a fat-soluble vitamin that is better absorbed with food, while B-12 is a water-soluble vitamin that should be taken on an empty stomach.
Even water-soluble vitamins are lost through sweat, but it's generally accepted that it has a negligible impact. Overall, it's important to be aware of potential interactions between different vitamins and supplements when deciding how best to take them. While there are advantages and disadvantages to either approach - taking them all at once or at different times - it's important to consider your individual needs when deciding which approach is best for you.