why do you have to take vitamins with food
Although it may not seem like a big deal, how you take your vitamins could make a difference in how well they are absorbed and how you feel after you take them. Learning which vitamins you should take with food and which you can take apart from meals can help you get the most benefits from your vitamin supplements. Check with your doctor before taking vitamin supplements to make sure they are safe for you, as they can interact with certain medications. The vitamins that are most important to take with food are the fat-soluble vitamins -- A, D, E and K. These vitamins can only be absorbed in the presence of fat and are then stored in your fat cells until they are needed. It doesn't need to be much fat, as long as a small amount is present in the meal. Water-soluble vitamins don't need fat for absorption, just water, so you don't need to take them with meals. You can if you want to, but it isn't necessary. Keep in mind that any extra water-soluble vitamins you take above and beyond your body's daily needs will just be excreted in your urine because these vitamins aren't stored in the body. Routinely taking your supplements every morning at breakfast can make it easier to remember to take them each day. Because multivitamins contain a mix of fat-soluble and water-soluble vitamins, you'll be able to get more benefits from them if you take them with a meal, notes registered dietitian Tanya Zuckerbrot in an April 2014 article published on FoxNews. com. You may want to avoid taking your multivitamin with dairy products, however, because these supplements often contain minerals that aren't well absorbed in the presence of calcium.
If your vitamins upset your stomach, it may help to take them with food. Don't take individual vitamin supplements in doses higher than the tolerable upper intake level, as this can cause toxicity symptoms. Although the fat-soluble vitamins are most likely to cause toxicity symptoms in high amounts, some of the water-soluble vitamins, including niacin, can also cause adverse effects when taken in large doses.
Taking vitamins is an important way to ensure you meet your daily nutrient needs The timing of when we take vitamins, though, can be as vital as the fact that we take them. To ensure that we get the most out of vitamins and supplements when is the best time to take them? We asked Melissa Dorval, R. D. , to help us understand when the best time is to take vitamins and supplements. Q: Why should certain vitamins be taken at different times of the day? MD: Some vitamins and supplements should be taken with food or a meal for best absorption while you may need to take others on an empty stomach. Q: What vitamins should be taken in the morning, before I ve eaten? MD: We recommend that you take on an empty stomach at least 30 minutes before you consume food. This is most convenient when you first wake up in the morning, as your stomach is most empty at this time. If you are taking a second dose of this product, try to find a time that your stomach is most empty at least one hour after you've consumed food and wait at least 30 minutes before you eat after you've taken your afternoon dose.
Remember not to take SAM-e too close to bedtime, as it may increase your energy level which may interfere with a restful sleep. Q: Which vitamins should be taken with breakfast? MD: Most all of your vitamins can be taken with your breakfast meal. This includes your daily, and in addition to others. Not only will this help to start your day off right, but the breakfast meal is often a convenient time to remember to take your vitamins, as many of us consume our morning meal in our homes. In addition, the B vitamins in your multi and B-complex will help to convert food to energy, which can help you start your day off right. There is one caveat, however. We do not recommend taking along with your multivitamin if your multi contains iron. The calcium may interfere with the iron's absorption. If you take an iron containing multivitamin with your breakfast meal, take your calcium with the other meals you consume throughout the day, such as lunch and dinner. You may also be interested to know that vitamin C helps increase the absorption of iron, so keep drinking your orange juice for breakfast or take a vitamin C supplement with your iron. Q: What vitamins should be taken with, before and after lunch? MD: If lunch is a more convenient time for you to take your vitamins, then go ahead and consume your multivitamin, B-complex, Vitamin E, Vitamin C or any other vitamins at this time.
The most important point is that you consume your vitamins and supplements with food, to help with proper dissolution and absorption. If it is easier for you to remember to take your vitamins at lunch, then go ahead and do so. Once again, do not consume an iron containing multivitamin along with a calcium supplement. Many multivitamins do contain a small amount of calcium. The small amount of calcium in the multi should not affect iron absorption. Q: What vitamins should be taken before, after or during dinner? MD: Calcium supplements can be taken with dinner, or hours after dinner before bed. Supplemental calcium is best in smaller, more frequent doses to enhance absorption. The form of calcium you are taking determines if you should take it with a meal or snack, or on an empty stomach. Calcium carbonate requires the presence of food for better absorption. Your calcium carbonate supplement may be taken with dinner, as well as earlier in the day with another meal such as lunch. On the other hand, calcium citrate can be taken with or without food, and does not require food or stomach acid for absorption. Therefore, you can take calcium citrate at bedtime on an empty stomach, and also in between meals during the day. We would hope that you would have taken your other vitamins earlier in the day, rather than waiting for your dinner meal. You should enjoy the benefits of the vitamins during your waking hours! As a reminder, please read the "Suggested Use" as written on our labels to ensure best results.
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