Being strong and healthy is not just a trend. It’s a flex that you must maintain every single day.
You don’t just become complacent with a healthy mind and body. Vitamin supplements are also helpful in providing support and additional benefits to keep your body healthier.
Taking vitamin supplements as a way to become healthy is important. But knowing how you should take them is critical to your health.
For example, how probiotics can help my gut, or how Vitamin D gives you stronger bones, is an essential question to know their full potential that contributes to your wellness.
These nutrients, despite their essential role in our health, must be consumed the right way.
Here are the right methods to take your daily supplements, and how they can be absorbed by your body smoothly:
Eat Healthy Fats and Pair Them with Vitamins A, D, E, and K
The Vitamins A, D, E, and K make it the perfect partners when foods contain healthy fats.
Examples of food that have healthy fats are eggs, nuts, avocado, olive oil, and others.
These nutrients are usually packed in a multivitamin. A supplement that contains more than 2 vitamins.
However, multivitamins are something that you should not consume when your stomach is empty. That is why you should take the multivitamins after or in between breakfast and lunch.
Multivitamins contain most of the nutrients your body needs. That is why it has a lot of benefits than other supplements.
Pair Vitamin C and Iron on an Empty Stomach
Vitamin C is responsible for numerous benefits that keep your body alert.
Some of which are tissue growth, easy iron absorption, wound healing, and many others.
It makes your skin glow and is fully protected by antioxidants.
Make sure to consume Vitamin C and pair it with an Iron supplement or iron-rich foods. Do not pair Vitamin C with calcium or B-Complex, as they will compete for absorption.
Take the supplements in the morning or between meals for best results.
B-Complex is an Energy Booster, Not the Best Night Supplement
B-Complex supplements are essential in helping your nerves, blood cells, metabolism, energy production, and hormones.
One of its main functions is to boost your body’s systems. The B-Complex is a vitamin that boosts your energy levels during the day.
This is the reason why it is best consumed as a supplement from morning to the early afternoon. However, consume it on an empty stomach.
Since this vitamin is responsible for boosting energy and producing happy hormones, avoid taking this at night.
Calcium Must Not be Partnered with Zinc or Iron Supplements
Calcium supplements are better absorbed by your body up to 500mg. Taking calcium should only be twice a day. One during breakfast, and the other one at lunch.
The role of calcium in your body is to improve your bone health, nerve function, and muscle function.
However, taking calcium must not be paired with zinc or iron supplements to prevent competition.
Daily products, leafy greens, yogurt, and milk are common examples of foods that have a high amount of calcium.
Coenzyme Q10 Requires a Doctor’s Appointment
This enzyme is both a powerful antioxidant for shielding cells and is responsible for cell energy production.
It is known for its vital role in supporting heart health and the immune system.
Supplements with abundant Coenzyme Q10 tend to assist the body in battling against stress and lowering blood pressure.
Always remember to consult your doctor first before taking insulin containing this antioxidant.
Risk is surely present when you take this antioxidant while you’re on medication.
The Potential Value of Fiber
Supplements and even foods that contain fiber are a must in your diet. It helps a lot in your metabolism, digestive health, immune system, and cardiovascular system.
Other fiber variants, such as the soluble fiber, help the good bacteria by feeding them. The soluble bacteria serve as a prebiotic to the existing good bacteria of your body.
Fiber is also helpful in keeping your calorie intake low, cholesterol levels lower, improving your blood pressure, and preventing blood sugar spikes.
If you are on medication or taking other supplements, fiber supplements are best consumed two hours away from any of them.
That’s because the fiber has its potential to block minerals and vitamins from being absorbed by the body.
Foods that have higher fiber content are whole grains, legumes, fruits, and vegetables.
Iron is Best Paired with Vitamin C
Do you know that iron is best paired with Vitamin C?
Yes, their compatibility is higher, but which one pushes the other for faster nutrient absorption in your body?
Iron is best taken on an empty stomach or taken after eating a meal. Whether you take an iron supplement or iron-rich foods, always pair them with Vitamin C-rich foods.
Iron is responsible for transporting oxygen to the rest of your body. Taking it as a supplement should not be paired with magnesium, caffeine, milk, calcium, or multivitamins.
Not only are they incompatible with iron, but they can also block the iron absorption of your body.
Foods that are rich in iron are eggs, lean meat, shellfish, and vegetables.
Avoid Pairing Magnesium with Zinc or Antibiotics
Magnesium is an essential nutrient for your body. It is vital to heal at least five of your body systems.
This nutrient strengthens your bones, maintains your heart health, supports your immune system, helps your muscles relax, and eases your brain function.
As a supplement, it is best consumed with or without food. When taking magnesium supplements, avoid combining them with reflux drugs, high doses of zinc, and antibiotics.
Foods that have magnesium content are leafy greens, dark chocolate, bananas, tofu, nuts, and others.
Studies confirmed that magnesium can be consumed anytime. But it is better consumed at night, especially if you aim to sleep better.
Take Probiotics When Your Stomach is Empty
Do you know that probiotics are best consumed when your stomach is empty? Yes, this is confirmed.
Probiotics have their peak purpose when your stomach is empty. Especially at the beginning of your morning or before going to sleep.
It makes your immune and digestive system healthy and strong. This nutrient provides good bacteria that focus on your gut health.
This nutrient is not simply possessing the good bacteria; it is known for strengthening your gut barrier and outcompeting the present bad bacteria in your body.
Food with probiotics includes kefir, yogurt, buttermilk, and kimchi.
Final Thoughts
Taking vitamin supplements is like sending additional soldiers to the battle. To keep your body healthy, it must be armed with the necessary minerals.
Vitamin supplements are meant to support a body that cannot produce the needed nutrients. But depending on it does more harm than nothing to your health at all.
You take them with the clear intention of keeping yourself healthy.
Learning the smart ways to take vitamin supplements makes your body absorb its nutrients faster. Limiting the side effects and significantly contributing to your overall health.
These nutrients have different functions or benefits in your body. Knowing their special roles not only makes you healthy but also effective.
Your body is unique, which is why it has different ways and needs for you to find out. Through the doctor’s consultation, you can determine the supplement that suits your needs.
If you are currently under medication or managing your health, the doctor’s advice is a critical step before taking any supplement.
From this, you can identify what your body lacks or is having difficulty producing that specific nutrient. That is what, where, and how you will take supplements.
As this article concludes its discussion, it is essential to review the nutrients you have learned.
Here are the nutrients and the best time or way to consume them:
- Probiotics- Best consumed when your stomach is empty.
- Magnesium- Can be eaten anytime, without mixing it with medications high in zinc.
- Iron- Better consumed when you have an empty stomach. It is best paired with foods rich in Vitamin C for easy absorption.
- Calcium- Best consumed during morning or afternoon. But do not pair it with zinc or iron to avoid absorbtion competition.
- Vitamin B-Complex- Best consumed when you’re low in energy. Just avoid taking it at night.
- Vitamin C- Best consumed on an empty stomach. A perfect combo with iron-rich foods. But this is incompatible with foods rich in Vitamins B and Calcium.
- Vitamins A, D, E, and K- Best consumed when you eat foods that have healthy fats.