The body needs 13 essential vitamins for normal cell function, development, and growth. Are you getting yours?
This is one of the many statistics about vitamins that reinforces their importance in maintaining a healthy lifestyle.
Another is the fact that approximately 86% of Americans take vitamins and supplements. It is important to have a clear understanding of the best time to take vitamins, once you know the vitamins you may need.
This seemingly simple detail can make a difference in truly getting all the benefits from your supplements.
So what are some of the best vitamins to take to ensure your body receives all it needs? And what is the ideal time to take them?
Here are 10 supplement scheduling tips to assist you.
1. Morning Vitamins
Vitamins may seem like a great way to get a boost to start your day. But there are some vitamins you cannot take in the morning. Here are two that can be.
Multivitamins are one of the most common supplements taken. These contain a combination of various vitamins and minerals.
They help increase energy levels, maintain muscle strength and help to improve your mood and memory. These benefits make taking them in the morning a great way to start the day.
Vitamin B includes thiamin, riboflavin, B6, Niacin, Biotin, B12 and Folic Acid. They help to detoxify the body as well as stimulate the brain and your body’s metabolism.
A restless night’s sleep is often a result of the increased brain activity associated with this supplement.
2. Taking Vitamins At Night
If you suffer from insomnia, you don’t want to make the mistake of taking vitamins that may interrupt your sleep. The good news is that there are supplements that can actually help you get a better night’s rest.
Magnesium reduces sleep problems and relaxes muscles if taken at night. It also helps with anxiety, migraines and memory loss.
Fiber supplements obstruct absorption if taken with other supplements. Take them at night, especially if it’s the only supplement you’ll be having at that time.
3. Vitamins with Meals
Taking vitamins with meals helps to improve their absorption and stimulates digestion. It also reduces nausea. Take the following vitamins with food:
Iron helps boosts the immune system. But it is usually recommended for anemia (low iron) as it helps to increase energy levels.
Magnesium also helps increase energy levels and supports nerve and muscle function.
Probiotics promote good intestinal bacteria and reduce inflammation. Use it with complementary probiotic foods such as garlic, asparagus, and onions. Take it with a meal or 30 minutes before a meal, as harsh stomach acids may destroy them.
Multivitamins and Prenatal Vitamins are best taken in the morning, as mentioned above, so you can have them with breakfast.
Vitamin B – Incorporate it as part of your morning routine and you can also include it with breakfast.
Omega-3 helps alleviate anxiety and depression. It is also great for heart health. It slows the development of plaque in the arteries and lowers blood pressure. It also generally reduces the likelihood of strokes and heart attacks.
4. Vitamins as Food Additives
There are a few vitamins that can be conveniently added to foods.
Spirulina is the algae superfood and is a source of iron, iodine, and phytonutrients. It’s available in powder form so add it to your tea or a smoothie to get the nutrients required.
Turmeric reduces inflammation but is a supplement that does not require daily usage. Cooking with it is one of the best ways to use it in food. It has a unique, tasty flavor. Blend it with coconut milk for a refreshing, yet healthy drink.
Collagen is in skin, bones, cartilage, tendons, blood vessels, and ligaments. Use powdered collagen as a smoothie ingredient, to ensure you get the recommended dose you need.
5. Fat-soluble Vitamins
There are some vitamins you should take with fat-soluble foods. These are foods that contain “good fats”, such as avocado, olive oil, and coconut.
Vitamin D allows all the cells of your body to function properly. Sunlight is a great source of Vitamin D but unfortunately, this often isn’t enough to meet your daily requirement. Supplements help to offset this deficit.
Studies also show that taking Vitamin D with the largest meal of the day boosts blood levels by 50% than taking it on an empty stomach. However, something to note is that antacids affect its absorption.
Vitamin A supports a healthy immune system and bone health. It also reduces the progression of age-related eye problems.
Vitamin K2 helps with bone health by increasing mineralization of bones and lowers the risk of fractures and osteoporosis.
Vitamin E supports your immune system but is also known for its beneficial effects on the skin.
6. Water-soluble Vitamins
A well-known water-soluble vitamin is Vitamin C.
Vitamin C is in lots of foods and boosts immunity. Unfortunately, it isn’t stored in the body, so take a daily dosage. Some experts even recommend that you take small doses throughout the day to ensure you get the recommended daily dosage.
Vitamin C taken in a water-soluble form is also an easy and effective way to give the immune system a boost when needed.
7. No Food Required
Taking vitamins on an empty stomach can sometimes ensure faster absorption within the body. This is the case with the following:
Zinc increases white blood cells that help fight off infection. It is also important for normal fetal development.
Calcium Citrate is important for overall bone health.
8. Beware of Vitamin Interactions
There are a few vitamins that, when taken together, limit their effectiveness or can have negative physical side effects.
The following are combinations of vitamins that should not be taken together. If you have to take them, schedule accordingly by taking one in the morning and the other in the evening. This will ensure that there is little or no interaction between them.
- Calcium and Iron
- Calcium and Zinc
- Calcium and Magnesium
- Calcium and Fiber
- Calcium and Vitamin D
- Vitamins K and E
9. Body Beautiful
Many vitamins are essential to ensure the optimum health of internal body functions. However, there are also a few that ensure you maintain a healthy glow on the outside. These include some of the best hair vitamins.
- Vitamin C
- Vitamin E
There are a variety of options that blend various vitamins and minerals to target specific body areas.
Vegan gummies by sugarbearhair.com for healthier hair and the Skin Clear Supplement by Perricone MD that works from the inside out to promote healthy skin are just two of the many selections available that target specific parts of the body.
10. Consult With Your Doctor
It is essential that you consult your doctor if there is any uncertainty on the best vitamins for you.
This consultation is also important if you take prescription drugs or over the counter (OTC) medications, as some vitamins may affect their effectiveness.
The Best Time to Take Vitamins
There are various types of supplements and a lot of requirements for their proper intake. It may be a little overwhelming trying to wrap your mind around all the information available.
But letting the process distress you will defeat their purpose to help you maintain a healthier lifestyle.
There are a few key things to keep in mind:
Take your doctor’s advice but also work with your body. This may include a period of ‘trial and error’.
You will know how you feel when you take certain supplements and what’s best for you and your lifestyle, including the vitamins that will be most beneficial for you depending on your sex and age.
A supplement, as its name entails, is an addition or enhancement to your daily lifestyle. Any vitamin you take should complement a healthy, well-balanced diet.
Once you decide what vitamins are best for you, be consistent when taking them. According to certain studies, taking vitamins consistently improves their health benefits, especially if taken for a specific deficiency.
It’s easy to forget, but set reminders if needed. It’s also a good idea to place them where they are easily seen. You can also keep a supplement diary.
Don’t be afraid to experiment with the various forms of vitamins to see what works best for you. There are liquid, tablet, and even gummy vitamins, just to name a few.
Over time, you will eventually work out the best time to take vitamins to suit your lifestyle. However, remember the aim is to stay healthy.
You can keep up-to-date with the latest health news, including the best vitamins in our Health and Fitness section.