Taking nutritional supplements at different times can improve absorption, such as taking vitamin B complex in the morning and iron pills 1 hour before or 2 hours after meals. Consult a professional for advice and avoid replacing healthy food. Interactions with other drugs should also be considered.

People in the city live a busy life and eat irregularly, so many people take nutritional supplements in hopes of improving their health. Some nutritionists pointed out that the appropriate time to take various nutritional supplements is different. For example, vitamin B complex should be taken in the morning; iron pills should be taken 1 hour before or 2 hours after meals. It is also reminded to pay attention to whether it may interact with other drugs when taking dietary supplements. For example, vitamin K will reduce the efficacy of Boxue Pills, and calcium tablets will also affect the absorption of thyroid hormones or antibiotics. Therefore, professional advice such as doctors should be consulted first.

Li Xuanrong, nutritionist of Shangyingfang pointed out that there are many kinds of nutritional supplements, and the suitable time to take them is different. Among them, fat-soluble vitamins such as vitamins A, D, E and K, multivitamins and fish oil are recommended to be taken with meals, because taking them at the same time Relevant supplements and oily foods can help promote absorption; vitamin B complex should be taken in the morning, because some people will feel more energetic after taking it, and taking it before going to bed may affect sleep quality.

Do not replace healthy food with supplements

She continued that stomach acid helps absorb calcium carbonate, so calcium carbonate should be taken with meals, while calcium citrate should be taken before or after meals; iron pills should be taken 1 hour before or 2 hours after meals, and Avoid taking calcium supplements and high-calcium foods at the same time, so as not to affect absorption, but taking iron pills after a period of fasting may also cause gastrointestinal discomfort. As for the probiotics that have become popular in recent years, the time to take them depends on the product, because some products contain a special surface layer, which can be absorbed better if taken before meals. However, Li emphasized that if you find that taking nutritional supplements on an empty stomach will cause stomach pain, even if it may affect absorption, you should adjust the time of taking it.

Li said that if people maintain a balanced diet and good health habits, it is not necessary for ordinary people to take nutritional supplements, and it is never recommended to replace healthy food with nutritional supplements, except for those who are in special stages or have special dietary needs, such as pregnancy, pregnancy and Lactating women can take folic acid, iodine and iron supplements to protect children’s nerves and blood vessels, help the baby’s brain and nervous system development, and prevent anemia and underweight babies; women with heavy menstruation can properly supplement iron; Poor patients and high-risk people can also take calcium tablets; vegetarians should take iron, vitamin D and B12, which are more likely to be deficient in the body; the elderly and patients generally have poor tooth strength and appetite, and are prone to unbalanced diet, so they can take multivitamins , Supplement calcium, vitamin D6 and B12.

Vitamin K reduces the efficacy of thin blood pills

But pay attention to whether the supplement will interact with other drugs, for example, vitamin K will reduce the efficacy of blood thinning pills; calcium tablets will also affect the absorption of thyroid hormones or antibiotics. As for the dosage of nutritional supplements, it varies from person to person. It is recommended to consult a doctor, pharmacist or nutritionist, but you can pay attention to the tolerable maximum intake recommended by the National Institutes of Health of the United States. For example, you can take up to 3,000 micrograms of vitamin A per day. Excessive consumption can cause headaches, damage liver function, reduce bone strength and increase the risk of baby defects; too much vitamin B can also damage the nervous system; too much vitamin C can cause diarrhea and kidney stones; excessive iron intake can cause nausea and damage to organs such as the liver.

The storage of nutritional supplements is also learned. Li Xuanrong recommends storing them in a dry and cool place to reduce moisture and deterioration. Generally, they do not need to be stored in the refrigerator. The most important thing is to pay attention to the instructions and recommendations of the product itself.

Tolerable maximum daily intake of various nutrients:

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Written by: Leung Hee-sin

Responsible editor: Lin Zifeng