
Many people want to improve their health and take care of their health by taking vitamins for their bodies. But the question is, what vitamins should I take? Often, it ends with vitamin C for boosting immunity for the general public or calcium for those who are starting to age.
In reality, there are a lot of vitamins and minerals, so it is not surprising that people abroad like to take a lot of combined vitamins. The research results have been widely published that in addition to the main nutrients, our bodies also need essential minerals. Or trace minerals that the body needs in small quantities but are essential. Because these minerals work together in various processes of the body, promoting each other’s work.
Multivitamins and minerals are therefore an interesting option for taking care of your health no matter what age you are. It is true that the body can receive vitamins and minerals from vegetables and fruits if it eats all 5 portions, but if it is not possible to eat them all and not have enough variety, supplementing the body with these minerals is important, especially trace minerals that the body needs to maintain the functioning of various mechanisms in the body to function normally.
Best Way to Take Vitamin and Mineral Supplements
The body needs minerals and vitamins to stay healthy, including nine water-soluble and four fat-soluble vitamins in various foods. However, some people have a specific vitamin deficiency and need supplements. Different nutrients are absorbed. ทางเข้า https://ufabet999.app And stored in the body differently.
You should know when and how to take each vitamin to improve its absorption.
- Multivitamins are usually well-absorbed with food. You can take them with breakfast, lunch, or dinner. Just avoid taking them on an empty stomach to prevent upsetting your stomach.
- Fat-Soluble Vitamins, including vitamins A, D, E, and K, are much better absorbed. When taken with fat in the food. A small amount of healthy plant-based fats like nuts or avocado works fine.
- Water-Soluble Vitamins are vitamin C and the B’s, i.e., thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid (B9), and cobalamin (B12). They are well absorbed with or without food. However, B12 is better absorbed with meals. Avoid taking vitamin C and B12 together because vitamin C can reduce the absorption of B12. If you need these vitamins, take them at least 2 hours apart. Our body does not store water-soluble vitamins, so we need them daily.
- Prenatal Vitamins such as folic acids and iron should be taken with food early in the evening. Before bedtime if you have morning sickness. Iron can worsen nausea.
- Iron supplements should be taken when you haven’t eaten anything. Take it with fruit juice rich in vitamin C, such as orange juice is recommended. Do not take iron supplements with high-calcium foods or calcium supplements because they inhibit iron absorption. Postmenopausal people should not take iron supplements unless prescribed by a doctor.
- Mineral supplements, such as zinc, calcium, and magnesium. Should be taken with food but at different meals. Having them all at the same time reduces the absorption of both minerals. Do not take minerals with multivitamins or antioxidants such as lycopene or beta-carotene.