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Adequate intake of vitamins and minerals is essential for overall health. However, not everyone knows how to properly and safely supplement vitamins for the body. Here are the best methods to help you effectively supplement different vitamins at the same time.1. Choose the right time to supplement multivitamins and minerals
With hundreds of supplements available, it's hard to believe that not every nutrient in whole foods is contained in a single capsule. This is also why you should eat a variety of healthy foods to meet your health needs.
In fact, you can take a multivitamin and mineral supplement (MVM) anytime you want. The body can absorb some vitamins better with food, so you should take them with a main meal or snack. In addition, this will also avoid stomach upset when taking MVM on an empty stomach. If you're not a breakfast person, you can take a multivitamin and mineral with lunch, or even dinner.
2. When to take water-soluble vitamins?
Water will dissolve vitamins and the body is not able to store them, so you should take water-soluble vitamins every day. These vitamins include C and B: Thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid (B9) and cobalamin (B12). ). You can also drink it on its own or with food. As for vitamin B12, the body will absorb them best with meals, so you should use them with foods.
If taking vitamin C, it should be taken about 2 hours after taking vitamin B12, because vitamin C can prevent your body from absorbing vitamin B12 if taken at the same time.
Bổ sung vitamin đúng thời điểm sẽ mang đến sự hấp thu tốt nhất
3. When to take fat-soluble vitamins?
Fat-soluble vitamins such as vitamins A, D, E and K need to be consumed with the fats present in the meal in order for the body to absorb and use them in the best way. However, our bodies do not need too much fat or any saturated fat. Therefore, you should choose healthy fats when used with these vitamins, such as those found in avocados or nuts.
4. When should iron supplements be taken?
The body will absorb iron best on an empty stomach. You can take iron supplements with water, or better yet, citrus juice, as vitamin C enhances iron absorption. If taking an iron supplement on an empty stomach makes you feel nauseous, you can delay taking it right after a meal. However, it should not be taken or mixed with calcium or calcium-rich foods, as this can interfere with iron absorption. For men and postmenopausal women, iron supplements should not be taken unless directed by a doctor.
5. When should minerals be added?
Taking large doses of minerals at once can cause them to compete for absorption. Therefore, it is best not to take calcium, magnesium, and zinc supplements at the same time. In addition, these three minerals are more easily absorbed if you take them with food, so if directed by your doctor, you should take them with different main meals or snacks. Also, you should not take any individual mineral supplements at the same time as your MVM or antioxidant vitamin formula, such as those with beta-carotene and lycopene.
Mỗi loại vitamin và khoáng chất sẽ có thời gian, cơ chế và cách hấp thụ khác nhau
6. How should you take vitamin A effectively?
When adding vitamin A to the body, you should monitor the dosage of them. For women who are pregnant, vitamin A consumption above 10,000 IU per day can cause birth defects in the fetus.
In addition, consuming large amounts of both vitamin A and beta-carotene (a substance the body converts to vitamin A) can increase your chances of getting lung cancer if you are a regular smoker, and It can even happen to ex-smokers.
7. Prenatal vitamin supplementation and morning sickness
Folic acid and iron supplements are very important for pregnant women to have a healthy pregnancy. Health care professionals say it's okay to take a folic acid supplement before you get pregnant. However, taking certain prenatal vitamins can make nausea caused by morning sickness worse, which is mainly due to iron. If that happens, you should combine your prenatal vitamin with a bedtime snack. Alternatively, you can also consult with your doctor about the best prenatal vitamin supplement formula for you.
8. Interactions between vitamins and other prescription drugs
Even essential nutrients can interfere with many other commonly prescribed medications. If you're taking a blood thinner, such as warfarin, even a small amount of vitamin K in your MVM can make the anticoagulant less effective.
Also, when you take more than 1,000 mg of vitamin E per day can increase the risk of bleeding. In case you are taking thyroid medications, taking calcium, magnesium and iron supplements within 4 hours can reduce the inherent effectiveness of the drug. Ideally, if you want to use a combination of multivitamins and minerals while taking other prescription medications, you should discuss this with your doctor thoroughly.
9. Pay attention to the dosage when supplementing with multivitamins
The Recommended Daily Intake (RDA) is the daily amount of a nutrient that you should consume, calculated based on your age and gender. Meanwhile, the daily value (DV) is the percentage of a nutrient that a food supplement or serving of food is added to the average daily diet for all ages. The upper limit (UL) is the maximum amount of nutrients you should get in a day.
When taken in excess of the recommended daily amount, supplements or vitamins can lead to symptoms such as fatigue, diarrhea, kidney stones or damage to organs.
Mỗi một độ tuổi sẽ có liều lượng bổ sung vitamin khác nhau
10. Read the ingredients of vitamin supplements carefully
In essence, there aren't any standard MVM recipes. Some have more nutrients than recommended, while others are deficient. For example, the amount of calcium you need to meet the recommended daily intake (RDA) is too large to fit in one pill. Therefore, before taking any vitamin or mineral supplement, you should also read the ingredient lists carefully to know exactly how much is in the medicine.
11. Personalize Vitamin Supplement Formula
One of the other ways to help you get more of the nutrients your body needs is to choose a specific supplement formula that is appropriate for your age and gender. For example, many senior vitamins contain more calcium, vitamin D and B12 than younger people need. As you age, your body can no longer do a good job absorbing vitamin B12. For women in particular, it is necessary to supplement with calcium and vitamin D after menopause to protect bone health. However, there should be no iron in the men's supplement formula.
12. Should I add vitamins in the form of marshmallows?
Some studies suggest that people who take vitamin D in gummy form absorb more of this vitamin than those who take the pill form. However, vitamins in the form of marshmallows can be high in sugar and calories. Since they taste like candy, they can cause you to overeat and cause excess. They can even cause tooth decay. Also, not all brands contain all essential vitamins and minerals. Even some ingredients found in vitamin supplements may not be listed on the product label.
Vitamins and minerals are essential for the development of the body, but this is only true when you supplement with the right type and dose of vitamins that the body needs.
Therefore, before you intend to add any type of pill, you should consult a specialist doctor for appropriate indications. Currently, Vinmec International General Hospital has developed a general health examination package for all subjects. This package helps the doctor to check your overall health, thereby giving appropriate advice on diet, rest, and supplements to keep you in good health. minimize the risk of disease.
Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.
Reference source: webmd.com
