Do You Know How to Take Your Vitamins?

How many dietary supplements or vitamins do you take every day?

A lot of people take various vitamins daily to make up for necessary deficiencies in the body, strengthen the immune system, and so on. Blood tests can reveal which vitamins or minerals are lacking in the body, allowing you to choose the appropriate supplements.

Usually, we tend to take all types of vitamins at once, at the same time. In the morning with coffee, in the evening before bed, or at any other hour — we take all the pills and move on.

However, each type of vitamin has a specific time of day during which taking them is more efficient. Some vitamins are recommended to be taken together, while others should be separated by at least a few hours. So while it may be convenient to take all supplements together, it's not necessarily effective.

We have prepared a detailed list of common dietary supplements and the times or combinations suitable for them.

In the Morning: Vitamin B1, B12, Iron and Coenzyme Q10

Vitamin B1 helps produce neurotransmitters in the nervous system and the metabolism of carbohydrates in the body. Vitamin B12 aids in the production of red blood cells and in the function of iron and folic acid. It also helps with irritability or forgetfulness. Iron carries oxygen in the blood cells to different parts of the body. Coenzyme Q10 helps prevent heart disease.

All these dietary supplements are recommended to be taken in the morning until noon. The reason is that they all have an awakening effect on the body, especially when taking a large amount. Taking them in the morning ensures the energy created by them affects the entire day.

Before Bed: Calcium and Magnesium

Calcium is an important mineral for strengthening bones and many other purposes. Magnesium aids in muscle activity and in breakdown and building processes in the body.

Both are recommended to be taken in the evening before going to sleep. The reason is that both minerals help the body to rest. For instance, calcium acts as a natural muscle relaxant. Studies have even found that low calcium levels are associated with various sleep pattern disturbances. Taking calcium and magnesium before bed will help you sleep well.

With Fatty Food Only: Vitamin A, D and K, Lycopene, Lutein, and Astaxanthin

Vitamin A improves the functioning of the visual system, skin, and more. Vitamin E reduces the risk of heart disease and protects cell membranes. Vitamin D is important for strengthening the immune system and helps prevent diabetes and cancer. Vitamin K aids in blood clotting processes, building blood vessels, and strengthening bones. Lycopene reduces the risk of cardiovascular diseases and cancer. Lutein aids in the function of the visual system and reduces the risk of colon cancer. Astaxanthin is a carotenoid that helps protect vision and provides general protection of the body against free radicals.

All these vitamins and minerals are fat-soluble, so it's recommended to take them with foods that contain fat, either animal or plant-based, to ensure they are well absorbed by the body. Also, Coenzyme Q10, which we mentioned earlier, joins this list.

Separate or Combine: Calcium, Iron, and Vitamin C

Vitamin C strengthens the immune system, maintains the teeth and capillaries, and aids in the production of tissues and bones.

One advantage of Vitamin C is that it improves the absorption of iron in the body. So if you take iron, it's advisable to take it with Vitamin C.

On the other hand, calcium and iron counteract each other, preventing each other's absorption. Therefore, it's recommended to separate them by at least 4 hours.

Additional recommendations - it's preferable to take iron in liquid form, not in pills, and aside from calcium supplements - it's advised to keep dairy products away from its intake by at least two hours.

Avoid Carbonated Drinks

This rule applies to almost any dietary supplement: polyphenols, found in soft drinks and in beverages like tea or coffee, hinder the absorption of vitamins and minerals in the body. Therefore, when taking dietary supplements, it should be done with water or natural orange juice.

Before taking any type of dietary supplements, consult with your family doctor.