The best time to take vitamin pills
The use of nutritional supplements has grown in popularity for years. Almost every supermarket now offers a full range of vitamin pills. Often times consumers do not sufficiently handle the correct application or do not question whether they need the additives at all. For example, little is known about when and how it can affect its effects.
As in Germany, nutritional supplements are increasingly popular in America. In a current article, Dr. That is why Rodolfo Perez-Gallardo from the famous Cleveland Clinic (USA) talks about the most important aspects of their use and explains the effect of time of ingestion on the effect of preparations.
Do You Even Need Vitamins?
Before starting to take a daily multivitamin, you should check whether they are needed at all. Not everyone automatically benefits from consumption. Dr. Perez Gallardo. The best source of vitamins and minerals is a serving of a quarter of fruit, a quarter of vegetables, a quarter of protein (such as fish and poultry), and a quarter of whole grains.
When dietary supplementation is especially helpful
The specialist explains: “If you are not able to eat at least one meal a day in this way, you can benefit from taking vitamins.” However, in the best case scenario, it should only be taken on the recommendation of a doctor. As a general rule, some supplements make sense if you do
- Eat vegetarian
- Eat less than 1,200 calories a day,
- You have a disease that makes it difficult for you to eat nutritious foods (such as cancer)
- You have a chronic bowel disease that causes malabsorption (for example, celiac disease, ulcerative colitis, Crohn’s disease, and irritable bowel syndrome)
- Drinking too much alcohol or alcohol,
- Have undergone gastric bypass surgery
- They underwent surgery to remove portions of their colon (vitamin B12 is absorbed in the intestine).
“But talk to your doctor first,” advises Dr. Perez Gallardo. In practice, the values can be checked to see if certain nutrients are deficient.
If eaten incorrectly, the vitamins will not be used by the body
According to Perez-Gallardo, if it makes sense to take it, then time and type of intake also play a role in the effectiveness of the preparations. And stresses the doctor that “if people do not take vitamins in the right way, they will not notice any improvement.” If vitamins are taken incorrectly, the body will not be able to fully benefit from the vitamins. It is not about the time of the day and more about eating and drinking habits.
Vitamin C and Vitamin B12
The doctor explains that “Vitamin C and Vitamin B12, for example, are water-soluble vitamins, which means you need to absorb water.” So it is best to take water-soluble vitamins on an empty stomach with a glass of water. Vitamin B12 can also have a stimulating effect. Therefore, it is not recommended to take it before bed. The best time to take it is in the morning before breakfast with a glass of water.
Vitamin D and fat-soluble vitamins
Vitamin D is one of the most popular nutritional supplements. In addition to vitamin A, vitamin E, and vitamin K, vitamin D is a fat-soluble vitamin. According to Dr. Perez Gallardo after eating a greasy snack. However, it doesn’t have to be a full meal. According to the doctor’s opinion, full-fat yogurt is sufficient.
When is the best time to take vitamins?
It’s difficult to find the right time to take a multivitamin because they often contain both water and fat-soluble vitamins. “The best time to take a multivitamin is with food, so the fats they contain support absorption,” Perez Gallardo says. You should drink a glass of water with this. However, combined water-soluble vitamins, poorly absorbed by the body.
The opposite is the case when a multivitamin is taken on an empty stomach with water. The body then cannot properly absorb the fat-soluble vitamins. In some cases, this can appear as an upset stomach. For complete absorption, the doctor recommends separate intake of water and fat-soluble vitamins.
Your doctor recommends the following appointments for other supplements:
- Folic acidSince it is a water-soluble vitamin, take it with a glass of water on an empty stomach.
- Pränatale VitaminpräparateTo be taken with water and a meal. They are best consumed with breakfast or lunch, which reduces the risk of stomach upset and acid reflux.
- CalciumDr. warns. Perez Gallardo. Intake must be recommended by a doctor. Calcium supplements come in two forms: calcium carbonate and calcium citrate:
- Calcium carbonate It should be taken with a meal as the mineral is absorbed through stomach acid.
- Calcium citrate It can be taken with or without a meal.
Author and source information
This text complies with the requirements of the specialized medical literature, medical guidelines and current studies and has been examined by medical professionals.
Diploma Editor (FH) Volker Plasik
This article is for general guidance only and is not intended to be used for self-diagnosis or self-medication. He cannot replace a visit to the doctor.