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A guide to taking multivitamins at the right time & in the right amount

- 11 min read
written by Shield Connect

As children, a significant number of us took chewable multivitamins every day, which helped us in our childhood. A large number of the population take multivitamins to ensure a healthy bone, skin, and memory. A few people take multivitamins as nutrients to fulfill the gaps in their diets. And there’s a reason for it. Sometimes … Continue reading “A guide to taking multivitamins at the right time & in the right amount”

As children, a significant number of us took chewable multivitamins every day, which helped us in our childhood. A large number of the population take multivitamins to ensure a healthy bone, skin, and memory.

A few people take multivitamins as nutrients to fulfill the gaps in their diets. And there’s a reason for it. Sometimes food alone is not enough. While others take them to boost the immune system and give it a jump start. It also helps in improving their mental capacity, enhancing complexion, hair growth, and so much more.

How an individual can benefit from taking suitable multivitamin:

    • If you into dieting, then taking multivitamins can help you retain fewer calories
    • Older people can take multivitamins to ensure stronger bones
    • If you have undergone a bariatric medical procedure then to multivitamins for the speedy recovery

A few multivitamins guarantee to help the wellbeing of the heart, however, results from various ongoing researches have shown that taking multivitamins doesn’t decrease the danger of stroke, coronary failure, or cardiovascular mortality.

How to choose a multivitamin
It eventually depends on you whether taking a multivitamin may help you directly or not. There are numerous alternatives out there – all you have to do is walk up to your nearest drug store and you can choose from hundreds of options available in the market. But what to look for in the multivitamin, well we can help you with that. Below we have mentioned some criteria that can help you in choosing the right multivitamin for you:

1. Authenticity: Every country has a medical association, which sets guidelines to ensure that all dietary supplements are unadulterated and contain the correct combination of ingredients they list on their bottle. These associations make sure that you are not tricked into buying duplicate or low-quality products. So, always buy multivitamins that are approved by these medical associations.

2. Proper combination of ingredients: Choose a multivitamin that contains 100% concentration of each nutrient that you need in your day-to-day routine. However, a few supplements, for example, calcium, can’t be mixed in a multivitamin at 100% – if that is done, then the tablet will be too big to swallow. Also, keep in mind that increasing the 100% of the day by day doses of the specific supplements isn’t useful. A few nutrients – like nutrients A, D, E, and K – can develop in the body and become poisonous.

3. Choose as per your age and sex: Nutrient needs usually vary as per sex and age. For example, older people who have weaker bones so they need calcium, Vitamin D, and B6 while women in the premenopausal stage need more iron. A dietitian or your family doctor can assist you in deciding the number of multivitamins you need to consume based on your age and sex.

4. Basic micronutrients: Your body needs micronutrients to keep the immune system working efficiently. Your multivitamins must contain the following supplements in addition to Vitamin C, calcium, iron, magnesium, and potassium:

    • B6 and B12
    • Thiamin, riboflavin, and niacin
    • Vitamin A, E, and K
    • Vitamin D2 or D3
    • Calcium, magnesium, selenium, and zinc
    • Folic acids, biotin, and others
    • Iodine, borate, and much more

5. The supplements you need: According to the doctors, our eating habits lack calcium, fiber, and potassium. And that’s where multivitamins come in, however, most multivitamins contain a limited amount of these nutrients so regardless of whether you take a multivitamin, it’s essential to eat a diet filled with the natural sources of these multivitamins:

    • Calcium: Low-fat milk, cheddar, and yogurt; plant-based milk; freshly squeezed orange juice; oats; tofu; and almonds
    • Fiber: Beans and vegetables; organic fruits and vegetables, oats and whole wheat grains; and nuts and seeds
    • Potassium: Potatoes; low-fat milk and yogurt; beans and vegetables; organic farm products; and meat products like pork, and fish.

When to take your multivitamin
When taking multivitamins the hour of the day doesn’t affect the efficiency of the multivitamin. Be that as it may, taking it with food can help ease with the stomach inconvenience or problems. Supplemental calcium and iron can cause problems with the stomach issues if taken together on an empty stomach. For the ideal absorption of calcium supplements, you must avoid taking them with a multivitamin.

You must decide the best time to take your nutrients based on the sort of multivitamins you’re taking. A few vitamins should be taken after supper, while others can be taken on an empty stomach. It is advisable to create a daily schedule of taking a nutrient, which can help you build a healthy habit and ensure that multivitamins are absorbed properly.

Few multivitamins do not break down in your body the most do. So it is best if you select a time of the day to take your supplements to ensure that you get the best of them.

When to take prenatal multivitamins
Since prenatal multivitamins are like any other multivitamins, so taking them before lunch ensures that they are absorbed properly.

A good prenatal multivitamin will have calcium, iron, and folic acids, as indicated by the various Obstetrics and Gynecology associations. Iron absorbs best on an empty stomach, but if you take them on full stomach chances are they cannot be retained properly as you might have already taken dairy products. Iron if consumed with freshly squeezed orange juice can help you in easy digestion and give the benefits of Vitamin C.

A few women find that adding prenatal multivitamins to their daily eating routine causes nausea and constipation. Some prenatal multivitamins are to be taken on an empty stomach, with a glass of water or milk as suggested by doctors or the brand themselves.

If taking prenatal multivitamins without food is making you ill, then you must take them directly before you head to sleep. The advantages of prenatal multivitamins help you in maintaining a healthy pregnancy, so make sure you take your prenatal multivitamins daily.

There are a few nutrients that your body needs and should be taken every day in food or supplements. If you want to protect the fetus against spina bifida and other neural damages, then you must take folic acid during pregnancy. If you are trying to get pregnant make sure you take prenatal multivitamins with folic acid for a year before getting pregnant.

When to eat your fat-soluble vitamins
You must always eat fat-soluble vitamins at night. These fat-soluble vitamins are broken up by utilizing the fats present in our bodies. Then our blood system circulates these vitamins into our bodies and helps it perform efficiently. These vitamins include Vitamin A, K, E, and D.

At the point when our bodies get additional fat-soluble vitamins, which are stored in our liver, so we need to take these fat-soluble vitamins with supper that contains fats or oils to assist you with absorbing them.

The ideal time to take water-solvent multivitamins
Doctors advise that you must take all water-solvent multivitamins on an empty stomach. That implies taking them before anything else, you must always take these vitamins at least 30 minutes before eating anything or taking at least two hours after you have eaten your lunch or dinner.

Water-solvent multivitamins are water-based which means they dissolve quickly and turn liquid that allows your body to utilize them efficiently. All types of B vitamins, Vitamin C, and folic acid are water dissolvable. Your body needs a good amount of vitamins as you flush most of it when you urinate. Since your body doesn’t store these vitamins, it’s smart to pair these multivitamins with your food to enhance its effectiveness.

The ideal time to take Vitamin B
Vitamin B supplements must be taken on an empty stomach and the very beginning of the day. You must take the first thing when you wake up with water or milk.

Vitamin B is a unique group of water-solvent nutrients that are useful for enhancing your energy level and reducing stress. Probably the most famous vitamin Bs are B-2, B-6, and B-12. Various researches have shown that vitamin Bs can help relieve stress and make you feel better and lighter.

What not to do when taking vitamins
Nutrient enhancements can help you with your overall physical and mental well being. However, you can overdose on specific vitamins, and some could cause serious side effects. Always consult your doctor before taking any medication. Before you start taking any vitamins, inform them about your health, medical history, allegories and all, so that they can come up with a plan.

For instance, you shouldn’t pair Vitamin K supplements with anticoagulant medications like warfarin. Also, don’t take more than the suggested dosages of these multivitamins.

In case you’re pregnant, never increase the dosages of your prenatal nutrients as it may harm the baby and you. For example, if you need additional iron supplements, take your prenatal nutrients along with other iron enhancements like green vegetables, meat, chicken, fish, eggs, among others. If you take more than the prescribed dosage of prenatal nutrients, there are chances that you may farm the baby. Lactating mothers must consult the doctors before taking any extra dose.

You must also track the food you are eating and what type of natural vitamins they have. In case you are not getting enough from the natural sources only then you must take these multivitamins. Too many vitamins in a large quantity can affect the working of your body. Various oats and cereals, dairy products, and grains have natural sources of vitamins, so try taking them but in limited quantity. Always be careful of what you are eating and how much vitamins you are ingesting.

Always choose supplements that are approved by the medical associations in your country. These organizations ensure that the vitamins and supplements are true and safe, contain the correct amount of ingredients, and can be taken safely with other medications.

Conclusion:
If you are not taking your vitamins and mineral supplements then they cannot help you. So make sure you set a time for taking your vitamins and ensure that you take them at the same time daily. Many prefer to take their vitamins early morning on an empty stomach, while others like to take them with their morning meal.

In case you’re confused or don’t understand when you should take your vitamins, you must always contact your primary care physician. They can help you with choosing the best supplements based on your needs and requirements as well as with the time to eat them. Moreover, you should always talk to your doctors before taking any over-the-counter vitamins, minerals, or any other type of enhancements, as they could interact with other drugs you might be taking.

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