While we can already get the vitamins and minerals our body needs from the food and drinks we consume, sometimes we cannot achieve the right balance of nutrients that will help keep us going. This is why there still is a need for supplementation. Taking vitamin and mineral supplements is a great and easy way to fill in gaps in our health, as well as to prevent certain issues that might threaten it.
However, while supplements are easily available over the counter, that does not mean that we can just take anything. As per nutritionists, there is a right amount and right time to take them so that the body can fully enjoy their benefits. In addition, there are supplements that might not be good for you. It is recommended that you consult with a physician first before you flood your body with these tablets, capsules and drinks.
Timing and Dosing Popular Supplements
Vitamin C is not naturally produced by the body, so supplementation is necessary. You can do this by eating foods that are rich in Vitamin C or by taking tablets. The best time to consume it is during breakfast and lunch at 250 milligrams at a time.
Vitamin C is water-soluble and is necessary for the quick absorption of other types of nutrients, like calcium. If you have a sensitive tummy, opt for buffered forms of this vitamin. It also might interfere with the optimal use of vitamin B12, so it is recommended that they be taken at separate times.
Vitamin B-complex is water soluble, like Vitamin C, so the body can only take in so much at a time. This is why it is recommended to be consumed in split doses to guarantee steady blood levels throughout the day. Take one in the morning and the afternoon on an empty stomach. B vitamins are energy boosters, so avoid having them at night.
Calcium and magnesium are great for bone health and are usually sold as a combination tablet. Their supplement form is best taken in split doses and with food in order to reduce the risk for kidney stones and to achieve optimal absorption. Chelated forms are absorbed by the body more efficiently and are kinder on the stomach.
Fish oil can lead to gastric disturbances so you must consume it with food. The recommended dose is 500 to 600 milligrams twice per day during breakfast and lunch. Do not take it with ginkgo biloba and other herbs that have blood thinning properties.
Vitamin D is fat-soluble and is best taken with food that also contains fat for optimal benefits. If you eat late, do not consume it at dinnertime because it might disrupt your sleep. The recommended dose of vitamin D is 2,000 IUs per day, to be taken with lunch or early dinner.