When & how to take vitamins?

Take vitamins with food!

Did a bit of research on when to take vitamins since I’ve got about 40 to take a day ever since I started the “orthomolecular” treatment…this is what I found…

Generally, most vitamins are best tolerated and absorbed when taken with food.

Vitamins are best taken in dosages spaced throughout the day rather than all at once to maintain proper levels of intake. If you must take them all at once be sure to take them with your largest meal of the day. You should note that the absorption of minerals can be inhibited by fiber supplements.

Fat-soluble vitamins (A, D, E and K) require fat, either animal or vegetable, to be present in the stomach for them to be optimally absorbed. These vitamins are best taken with meals.

Water-soluble vitamins (B and C) do not require fat to be optimally absorbed by the body. B vitamins require an acidic environment to be absorbed. As such, if you are currently taking drugs that deplete stomach acid, you may have a decreased ability to absorb B vitamins.

B Complex vitamins will often cause some mild nausea. This may be avoided by taking the B Complex vitamins with a light meal. A heavy greasy meal may interfere with absorption, so keep it light. The exceptions to this are B12 and folic acid which should be taken on an empty stomach.

Zinc: Taking too much zinc at once can cause stomach cramping and nausea. Some people can tolerate the RDA (15 mg) at one time and no more, so it may be beneficial to consider the amount of zinc per capsule of multivitamin or mineral. However, if the zinc does not upset your stomach, it is beneficial for a number of conditions and the unpleasant effects can be lessened by taking it with food. More than 100 mg of zinc should not be taken in one day.

Herbal remedies: Unless it is specifically noted on the label or you are instructed to do so by your doctor, herbal remedies are generally best taken away from food for maximal absorption and effect. This means 20 to 30 minutes before meals or one and a half to two hours after.

Calcium: Some studies suggest that calcium is best taken before bed to have the most beneficial effect on building bone strength and mass. Taking a calcium/magnesium supplement before bed may also help promote better sleep as it is a natural muscle relaxant and can calm the mind.

Probiotics (acidophilus and bifidus) are best taken on an empty stomach, upon rising or before bed. As well, these products usually need to be kept in the refrigerator. Check the product when you purchase it; if the label says it is supposed to be refrigerated and it is not, the live bacterial cultures have most likely been rendered ineffective.

Green foods are usually best taken on an empty stomach for their beneficial alkalinizing and nutritional effects.

A lot of the bioflavanoids and phytochemicals are best absorbed on an empty stomach. Bioflavonoids and phytochemicals have several potential therapeutic benefits, and it is probably best to take them on an empty stomach for maximum benefit.

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3 Comments (+add yours?)

  1. Romel Lita
    Jan 12, 2009 @ 10:04:01

    It is very important to have that Vitamin Water in everyday because it helps to some some biological deficiency of humans.
    I have been using those products for almost tree years and i found out that it makes me more stronger each day.

    Reply

  2. psycho1spikes
    Jan 12, 2009 @ 09:49:52

    It is very important to have that Vitamin Water in everyday because it helps to some biological deficiency of humans.
    I have been using those products for almost three years and I found out that it makes me more stronger each day.I hope that everyone will try it for their own health benefits.

    Reply

  3. Maggs
    Apr 02, 2008 @ 17:44:08

    Thanks for posting this – very interesting! Go check out my 2 April entry if you are into blog awards :-)

    Reply

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