Multivitamins are a convenient way to get a variety of vitamins and minerals in your body on a daily basis. However, in order to get the most out of your multivitamins, it is important to keep in mind when and how you take them.
Which vitamins and minerals does your body need?
Your body requires 13 vitamins and 15 minerals to function optimally. These nutrients produce enzymes and hormones required to regulate body processes such as growth and maintenance.
Studies suggest that multivitamins can compensate for poor eating habits and reduce the risk of developing chronic diseases. However, they must be taken correctly under medical supervision and only if you are vitamin deficient or are unable to obtain enough vitamins and minerals in your regular diet.
5 ways to get the most out of your multivitamins
1. Take them with some fat
Nutrients in multivitamins can be classified into two categories: fat-soluble and water-soluble.
Vitamins such as K, E, D, and A are fat-soluble, and therefore should be consumed with dietary fats, such as eggs or avocados, so that your body can absorb them properly. According to experts, about 5 grams of fats are required to transport these vitamins to where they need to go in the body. You can also take vitamins with your meals to ease digestion.
2. Avoid caffeine
Caffeine negatively impacts the absorption of vitamin B, iron, calcium, and magnesium. It is therefore recommended to avoid caffeine when consuming multivitamins.
Caffeinated pre-workout formulas should be avoided as well.
3. Limiting alcohol intake
While you may be tempted to take multivitamins after a night of drinking, avoid making this a habit. Excess consumption of alcohol can interfere with the absorption of vitamins, such as thiamin, vitamin C, and biotin.
4. Avoid wheat, seeds, and legumes
Phytic acid or phytate (antinutrient) present in wheat, seeds, and legumes blocks the absorption of minerals, such as calcium, iron, magnesium, and zinc.
5. Take them at the right times
Vitamins B1, B12, CoQ-10, and iron produce energizing effects on the body and should be consumed during the first half of the day. However, magnesium and calcium supplements should be consumed in the evenings because they help the body relax.
Calcium and iron supplements should be taken at different times of the day with a minimum of 4 hours between them because they inhibit the absorption of each other.
What precautions should you take when taking multivitamins?
Before you include multivitamins in your regimen, it is essential to consider your medications first. Some medications inhibit the absorption of certain vitamins and minerals, and some multivitamins can affect the absorption of certain medications.
It is also important to be cautious about overdosing. Taking multivitamins in high quantities can cause damage to your body, especially iron supplements and fat-soluble vitamins.
The FDA doesn't regulate dietary supplements as strictly as other medications. Therefore, before taking a multivitamin, consult your doctor about potential side effects. Individuals undergoing cancer treatment should avoid using multivitamins unless prescribed by their doctors.
Most importantly, keep in mind that taking multivitamins should not replace a healthy diet. Eating a balanced diet rich in fruits, vegetables, legumes, lean meat, and whole grains is key to maintaining overall health.
QUESTION
Next to red peppers, you can get the most vitamin C from ________________. See AnswerCleveland Clinic. The Best Time to Take Vitamins. https://health.clevelandclinic.org/the-best-time-to-take-vitamins/
National Institutes of Health. Vitamins and Minerals for Older Adults. https://www.nia.nih.gov/health/vitamins-and-minerals-older-adults
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