To stay strong and healthy, our bodies need minerals and vitamins, including nine water-soluble vitamins and four fat-soluble vitamins, which can be found in a variety of foods. However, some people may be deficient in certain vitamins and may need to take dietary supplements. Each nutrient is absorbed and stored differently by the body. In order for the body to absorb these vitamin supplements well, it is important to know how and when to take each vitamin.
Multivitamins
can be taken at any time of the day and are best absorbed when taken with food. They can be taken with breakfast, lunch or dinner. However, avoid taking them on an empty stomach to avoid stomach upset.
Fat-soluble vitamins,
including vitamins A, D, E, and K, are better absorbed when consumed with fat, such as healthy plant fats such as nuts or avocado.
Water-soluble vitamins
include vitamin C and B vitamins, such as thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid (B9), and cobalamin (B12). They may be taken with or without food. However, B vitamins are most effectively absorbed when taken with food. Vitamin C and B12 should not be taken together, as vitamin C can decrease the amount of vitamin B12. If these two vitamins must be taken, they should be taken at least two hours apart. The human body does not store water-soluble vitamins, so it is important to take them daily.
Pregnancy vitamins,
such as folic acid and iron, should be taken with food in the evening before bedtime if morning sickness occurs. Iron can make nausea worse.
Iron supplements
should be taken on an empty stomach, preferably with fruit juice high in vitamin C, such as orange juice. Iron supplements should not be taken with calcium or foods high in calcium,หรือถ้าคุณสนใจแทงบอลออนไลน์ UFABET คือเว็บที่มีอัตราต่อรองดีที่สุดในประเทศไทย สมัครเลยตอนนี้ที่ UFABET แทงบอล as calcium can inhibit iron absorption. Women in menopause should not take iron supplements unless advised by a doctor.
Mineral supplements
such as zinc, calcium, and magnesium should be taken with food, but it is recommended that they be taken at separate times. Taking minerals together at the same time can decrease their absorption. Do not take mineral supplements if you are taking a multivitamin or an antioxidant, such as lycopene or beta-carotene.
Tips for Choosing Supplements
- Important abbreviations you should know
- RDA ( Recommended Daily Allowance) is the amount of nutrients that should be consumed each day. It depends on age and gender.
- % DV (% Daily Value) The percentage of a nutrient in one serving of a dietary supplement.
- UL (Upper Limit) is the maximum amount of nutrients that should be consumed each day.
- Buy supplements from a reputable company.
Choose a reputable company or one that has been audited by an organization that tests products, as some supplements may not contain the vitamins or minerals listed on the label. - Choose products that are appropriate for your age and gender.
Senior vitamin supplements often contain more vitamins D, B12, and calcium than those for younger adults, as older adults are more likely to lack these nutrients. Formulas for men are also often lower in iron. - Keep a dietary supplement consumption log . Record
which vitamins you take and how much. This log will be useful for diagnosing your health history.
While dietary supplements can be helpful, they cannot replace a daily diet. Food is still the best source of nutrients. Eating a healthy, varied diet is the best way to get enough vitamins and minerals and effectively.