When and How to Take Vitamins for Best Results

If you are someone who struggles to maintain a healthy diet, then you should know a thing or two about consuming foods that contain important vitamins and minerals. Vitamins and minerals are essential for good health, and a balanced diet will provide your body with the vitamins and minerals it needs. However, for many, eating healthy can be a challenge, and taking a multivitamin and multimineral supplement is a good strategy to stay on track.

What are vitamins?

Vitamins are organic compounds necessary for the normal functioning of the body. They perform a variety of functions, such as health maintenance, growth and development, protection against disease, and regulation of metabolism.

Vitamins are not produced by the body in sufficient quantities, so they must be obtained with food or additionally consumed in the form of dietary supplements. Vitamin deficiency can lead to a variety of health problems, such as general weakness, skin problems, insufficient growth and development, and decreased immunity. It is important to eat a balanced diet, and get a variety of products that contain various vitamins, to ensure the necessary influx of these vital substances into the body

What Types of Vitamins Should You Take?

Before taking vitamins, it may be important to understand the different types of vitamins. As always, consult your healthcare professional to find out which supplements are right for you.

There are 13 basic vitamins, which are divided into water-soluble (vitamins of groups B and C) and fat-soluble ( vitamins A, D, E, K). Each vitamin has its unique function and sources from which it can be obtained.

The difference between these two groups is that fat-soluble vitamins dissolve in fat before being absorbed into the bloodstream, while water-soluble vitamins dissolve in water and are not stored in the body—they are usually excreted in the urine. Since water-soluble vitamins are not stored in the body, you may need them more frequently.

Your living environment and diet can also greatly affect the types of vitamins you need to supplement with. The type of vitamins you take may vary depending on what you eat, where you live, and your circumstances.

For example, if you live in a seasonal climate where the sun shines less frequently during the winter months, you may want to consider taking vitamin D as a way to get these nutrients. If you follow a meat-free or dairy-free diet, you may want to consider taking vitamin A, since vitamin A comes primarily from animal products like eggs, meat, cheese, and fish. These are just two examples of how your diet or environment can affect your vitamin needs, but it’s a good idea to talk to your healthcare provider to see how you can best incorporate essential vitamins and minerals into your diet.

The Importance of vitamins in health and skin

Vitamins play a very important role in maintaining health because they are necessary for many physiological processes in the body. Vitamin C, vitamin D, and vitamin E normalize the work of the immune system. They help fight infections and protect the body from viruses and bacteria. To get the maximum benefit for the body, it is important to know how to take vitamins correctly.

Vitamin D and vitamin K, along with minerals such as calcium and magnesium, help strengthen bones and teeth. They help ensure a normal level of mineralization of bone tissue. B vitamins play an important role in regulating metabolism. Vitamin A, vitamin C, and vitamin E are known for their antioxidant properties that support healthy skin, hair, and nails. They also help protect cells from damage caused by free radicals.

How Can You Take Vitamins?

Vitamin and mineral supplements come in all different forms, from capsules to tablets, chewable tablets, (hard gelatin capsules, soft gelatin capsules), gummies, and in some cases injectable forms. It can be taken with food or without food. Before taking any vitamins, it’s always important to read the label instructions to understand the best way to take the supplement.

General rules for taking vitamins

Do not engage in self-medication, consult a doctor, he will help you choose the appropriate complexes of vitamins and minerals.
Carefully read the instructions on the package. Follow the manufacturer’s recommendations. Take vitamins at the same time.
Drink vitamins with plain water. Juice, coffee, and tea can only reduce the efficiency of the assimilation of some trace elements.
Be careful if you are prone to allergies. Clarify this nuance with the doctor.
Many drugs are recommended to be taken after meals because this reduces possible stomach irritation.
You should not use vitamins constantly. A break of at least 1.5-2 months is required.

Multivitamin – No time restrictions, take after meals

Multivitamins contain water-soluble vitamins, fat-soluble vitamins, and various minerals, and since the absorption rate of each ingredient varies, there is no set time to take them before or after meals.

However, to reduce discomfort such as stomach upset or odor caused by taking a comprehensive nutritional supplement and to take it consistently, it is better to take it after a meal rather than before a meal.

Vitamins to eat in the morning

Vitamin B – Take before breakfast (after meal in case of stomach upset). Vitamin B complex is a nutrient that provides vitality to the body and is involved in various metabolic activities such as creating energy in the body and producing immune antibodies .

If you use a lot of physical force, are stressed, work overtime, lack sleep, drink or smoke, etc. you will easily become tired due to high energy consumption. In these cases, taking vitamin B complex can help.

Vitamin B complex

Vitamin B complex plays an important role in the body’s energy production, so it is recommended to take it at the beginning of the day, and it is recommended to take it in the morning, as taking it at night can interfere with sleep . Also, taking it before a meal helps with absorption, but if you have a stomach problem, it is recommended to take it after a meal.

Iron

Take on an empty stomach in the morning (after meals if abdominal discomfort occurs). Iron helps produce and function red blood cells by supplementing iron, an essential nutrient for producing hemoglobin. They are also known to help with recovery from fatigue and mental illness, and are also known to help with fatigue and migraines in women.

It is generally known to be good to take them on an empty stomach , but if you experience abdominal discomfort when taking them on an empty stomach, it is okay to take them after a meal.

Vitamins to eat After lunch

Omega-3

Omega-3 helps prevent cardiovascular disease by reducing blood triglycerides and inhibiting blood clot formation and atherosclerosis. Omega-3 is mostly made from fish oil, so if you take it on an empty stomach, you may suffer from the unique smell of Omega-3.

Therefore, to take Omega-3 comfortably, it is good to take it after a meal or with lunch. Also, be careful when taking Omega 3 before going to bed, as it may cause acid reflux symptoms such as indigestion or heartburn. Omega-3 fatty acids are oil components and are easily oxidized by light, air, heat, etc.

Vitamin A, D, E, K – After lunch

Unlike vitamins B and C, which are water-soluble and dissolve well in water, vitamins A, D, E, and K are fat-soluble and dissolve well in oil. Vitamin A helps keep the eyes, skin, and mucous membranes of internal organs strong and helps improve immunity.

Vitamin D

Vitamin D maintains bone health by maintaining calcium and phosphorus concentrations and is involved in serotonin synthesis, thereby increasing happiness.It can be taken immediately after lunch. The daily rate is from 800 to 2000 IU. However, the exact dose should be determined by the doctor.It can be taken together with magnesium and calcium, as well as B vitamins. You can choose supplements in the form of capsules, liquids or pills.

Vitamin E

Vitamin E has antioxidant properties that remove oxygen radicals from the body and lower cholesterol levels.15 g is the recommended dose of vitamin E for adults. However, this dose may vary depending on your age, gender and health.It can be taken internally in the form of tablets in the required dosage. Vitamin E is best absorbed with food, especially if it is food containing fat. In addition, vitamin E is used in liquid form as a cosmetic

Vitamin K

Vitamin K is an essential nutrient for blood clotting and helps maintain bone health by helping calcium absorption.

Vitamins to eat at Night

Calcium

Calcium helps maintain bone density, reducing the risk of fractures and preventing osteoporosis. Calcium helps maintain bone health, stabilizes muscles and nerves, and helps with sleep, so it is recommended to take it after dinner. However, it is recommended to take it after a meal as it may cause stomach upsets such as heartburn and nausea if taken on an empty stomach.

Magnesium

Magnesium reduces calcium deposition in blood vessels, reduces the risk of stones, and prevents calcification, helping with arteriosclerosis. Magnesium has a calming effect on the mind and body, helping you sleep better, so it is recommended to take it after dinner or before going to bed.

On the other hand, it is better to avoid taking iron together with magnesium and calcium because it reduces the absorption rate of iron in the body. If you want to increase the absorption rate of iron, it is recommended to take it with vitamin C after breakfast.

Lutein

Recommended daily intake for adults: 20mg – Time of intake: After meal Since lutein is a fat-soluble substance, taking it with a large meal such as lunch or dinner can increase its absorption rate in the body.

L-Arginine

Recommended daily intake for adults: 1,000~3,000mg – Time of intake: Before meal Since arginine dissolves well in stomach acid, it is good to take it on an empty stomach when there is little stomach acid secretion. However, if you have a weak stomach or have a stomach disorder, it is okay to take it after a meal or with milk on an empty stomach.

Zinc

Scientific studies show that patients who take zinc during a cold can tolerate the symptoms of the disease much more easily, and their recovery is twice as fast. Zinc prevents viruses from entering the cell. The daily rate of the trace element depends on the sex and age of a person, preferably from 10 to 30 mg per day. 10-20 mg of zinc daily is enough for women. During pregnancy and breastfeeding, this dose can be increased to 30 mg per day. For men, it is 40-45 mg per day. And the maximum dose for children is 28 mg.

But not everyone knows how to take zinc correctly. It is better to take zinc-containing products with food. This will help reduce irritation of the gastrointestinal tract. Avoid overdosing. Excess zinc can lead to unwanted effects such as gastrointestinal problems and reduced absorption of other minerals. Follow the recommended dose for your age and gender.

Conclusion

Not only is it important to know how and when to take your vitamins, but knowing when to take them also makes a difference. Many people prefer to take their vitamins in the morning before they eat breakfast and start their day. Others may prefer a different time of day. On the other hand, vitamins have their best offers for their activity in a specific timeframe.You may create a daily schedule that works best with your lifestyle, so that you remember to take your vitamins daily and with food or not to avoid any potential discomfort.