Millions of Americans take dietary supplements (vitamins and minerals) for improving immune system, to keep good overall health, for energy, to prevent disease, delay the aging process etc.
Although, is a best thing to enter all necessary vitamins and minerals into your body through healthy and balanced diet, extra intake of vitamins and minerals is always a good thing, especially in a time where we have unbalanced meal and living fast life full with stress where we need them evan more.
Keep in mind that vitamins and minerals are dietary supplements, not a substitution for a meal or medicine and always consult with your doctor, especially if you are on certain medications or with certain health condition.
Federal government reports that Americans spend approximately 6 billion dollars a year on a variety of dietary supplements.
Although it isn’t that much of a difference, metabolic rate (the amount of calories burnt a day) vary between people. Human body metabolize at different rates for different people, even in the case of the same person the body’s metabolism changes during the day, for example some people have a slower metabolism in the morning and evening or opposite.
Best Time To Take Dietary Supplements
When it comes to multivitamins, if you are planning or you are already taking daily multivitamin supplements, then the best time of the day is to take them in the morning with or within 30 minutes after breakfast.
In cases when you skip breakfast it is better to wait until lunchtime and then to take your multivitamin with a meal or within 30 minutes after for better absorption.
If you take more vitamin supplements separately, ie, not in one dose, certain vitamins provide a better and longer-term effects on health, especially when taken at the right time.
Example, for vitamin B or B complex and vitamin E, it’s best to be taken in the morning with food. These vitamins can help you to wake up faster and give you more energy throughout the day. Vitamin B12 also can be taken on an empty stomach, before breakfast.
Almost all of your separate vitamins and minerals supplements can be taken in the morning, unless if it’s prescripted different, but, they can be taken during the lunch also. This includes your daily, like we said, B-Complex, Vitamin E and Vitamin C and minerals like iron, magnesium etc. So, you can take them with breakfast of course and if more convenient time for you to take your supplements and if it is easier for you to remember to take your supplements at lunch, then go ahead and do so, just keep in mind to not take calcium and iron at same time, if you consume them in separate dosages of course, otherwise, the small amount of calcium in the multi not affect on iron absorption. Keep the calcium for night time.
When we are at night time, besides calcium, Omega 3 is best to be taken at dinner time. Fatty acid supplements always with food and calcium can be taken with or without food.
Vitamin D promotes the absorption of calcium and magnesium, so taking vitamin D with those minerals is a good selection. On the other hand calcium reduces the absorption of iron and is not recommended to take them together, also, avoid multivitamin that contains high amount of iron. Unlike calcium, vitamin C enhances iron absorption, so those two are good combo.
Vitamin C and iron are most wanted among the supplements. Lack of vitamin C in the body may lead to physical fatigue, lethargy, lack of appetite, pale skin, muscle and bone pain, the incidence of colds and headaches, cushion gum, susceptibility to infections and bruises, shortness of breath, indigestion, skin and capillary weakness, irritability, dizziness, chronic fatigue.
Smokers and people who consume excessive amount of black coffee, tea and alcohol usually have vitamin C deficiency and need extra intake. When it comes to Iron, he is one of the most essential elements in the organism. The main role of iron is the flow of oxygen to living cells in the body. It is believed that 20-30 percent of women have low iron levels.
Morning vitamins can be any B vitamin or B complex, vitamin E, vitamin C and iron, and they are excellent to start the day. Later, for lunch, you can take vitamin D and at night calcium.
Calcium is a very important. Calcium needs vitamin D (produced in the body exposure to sunlight) and magnesium to be absorbed in the body in the right way.
Calcium is the most abundant mineral in the human body. Calcium deficiency is relatively common, and increased intake is extremely important in certain periods of life – during growth and in old age. Low calcium intake leads to accelerated bone loss, which is common in postmenopausal women. This is the cause of occurrence of osteoporosis.
Your body stores calcium and stands out as much as it needs so that you do not have to worry if you enter too much unless your doctor tells you the opposite. Calcium can be taken at lunchtime, with a meal, and then again at dinner, when it will be absorbed much more slowly.
Vitamin C should always be used together with bioflavonoids because their synergistic effect.
Vitamin E should always be taken with selenium. Calcium and magnesium should always be used in a ratio of two to one.
The most important thing regarding vitamins and vitamin supplements is that they need to be consumed during a meal or immediately before or later, especially with healthy meals that contain natural vitamins and minerals and not on empty stomach.