Is there an ideal time of day to take your vitamins? The researchers clarify this aspect but strongly state that the most important thing is to take your vitamins consistently.
No scientific evidence suggests that the time of day a person takes vitamins reduces or increases their effectiveness. However, taking certain vitamins at a certain time can reduce the risk of adverse effects.
Taking a vitamin at the right time can increase its effectiveness
For example, depending on the type of vitamin, taking a supplement with a meal can increase the amount of it absorbed by the body and improve its impact on overall health.
Different vitamins
they work in different ways. This means that some have clear instructions on how to take them and whether or not they can take them with meals.
Although researchers have some recommendations for preventing side effects, the science in general does not support specific recommendations for taking vitamins at certain times of the day.
It is more important that people do not experience any break in their daily intake of a vitamin, especially if they are taking it to manage a deficiency.
Can a balanced diet replace supplements?
In general, it’s best to avoid supplements altogether and get enough nutrition from a balanced diet. However, when vitamin supplements are needed, people should be able to easily fit them into their schedule. The ideal times to administer supplements are, for the most part, flexible.
When we take water soluble vitamins
The human body does not naturally produce or store water-soluble vitamins. Therefore, people must consume these vitamins from animal, plant and sometimes supplemental sources.
Water-soluble types of vitamins include vitamin C and most of the B vitamins.
Vitamin C can be taken at any time
Vitamin C is safe to take in the recommended amounts at any time of the day. It is found naturally in a variety of plant products, including the juice of oranges, grapefruit and lemons.
The body does not store vitamin C, so people should take it daily, ideally in small doses throughout the day.
When to take B vitamins
People tend to take B vitamins to increase their energy and reduce stress.
There are eight different types of B vitamins, each of which has a separate function for the body.
The types of B vitamins are:
– Thiamine
– Riboflavin
– Vitamin B-6
– Niacin
– Biotin
– Vitamin B-12
– Acid folic
– Acid pantothenic
It is generally safe to take several B vitamins at the same time. Some companies also offer vitamin complexes, which are combinations of the daily amount needed by the body of each type of B vitamin.
B vitamins are ideally taken right after waking up
Because of their energy-boosting abilities, the best time of day to take B vitamins is after waking up. Also, recent research indicates that vitamin B-6 can interfere with sleep and induce dreams that tend to seem real. To avoid this adverse effect, people may want to take them earlier in the day.
Even though B vitamin supplements are safe to take, it is most beneficial to get these nutrients from food sources.
When to take fat-soluble vitamins
Fat-soluble vitamins are needed in small doses. However, taking large doses of fat-soluble vitamins can be harmful or toxic to a person’s body.
Cooking food does not remove the content of fat-soluble vitamins. A person will usually get all the fat-soluble vitamins they need from their diet and do not need to supplement.
Some examples of fat-soluble vitamins include:
– vitamin A
– vitamin D
– Vitamin E
– Vitamin K
Fat-soluble vitamins dissolve in oil. For this reason, people who need to supplement with fat-soluble vitamins should take them with meals to improve absorption.
However, most people who eat a balanced range of nutrients will get enough fat-soluble vitamins through their regular diet.
When to take prenatal vitamins
The US Preventive Services Task Force suggests that women planning to become pregnant should take a daily folic acid supplement of 0.4 to 0.8 milligrams (mg) before conception.
Also, the National Institute of Child Health and Human Development suggests that women who want to become mothers should take daily prenatal vitamins, especially folic acid.
Prenatal vitamins can be taken with meals
Taking some prenatal vitamins on an empty stomach can cause indigestion and nausea. If a prenatal vitamin increases nausea, a woman may consider taking the vitamin with a small amount of food.
Although, according to experts, this side effect (nausea) has not been reported often, taking prenatal supplements with food can reduce the risk of feeling nauseous.
There is a wide variety of prenatal vitamins available in the market and a woman should be careful when choosing which one to take during pregnancy. Although many are similar, each may contain different amounts of nutrients and ingredients, and the Food and Drug Administration (FDA) does not regulate supplements.
Also, before starting to take prenatal vitamins, a woman should talk to her doctor for suggestions and recommendations. It is possible to consume too many vitamins, and this can cause adverse effects for the woman or fetus.
2023-08-14 11:14:22
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