Maximizing Vitamin and Mineral Supplements

If you are in optimal health and functioning normally; without illness or congenital disease; and capable and able to eat fresh, nutritious and balanced diet, perhaps one do not need vitamin and mineral supplements. For some people, who have some anatomical and physiological deficiencies, disease and/or structurally absent then such dietary supplements may useful as it helps correct, normalize and/or alleviate aberrant functions.  

Presenting a guide on the right time to take supplements. Simplifying would make it more convenient and comfortable. It would maximise supplement's benefits by taking with ideal dietary complements to increase absorption and avoid taking two or more supplements that competes with each other, such as having similar absorption mechanism. Lastly, enjoying additional benefits by just taking it on an ideal time. I do not recommend taking all of the vitamins and mineral supplements on this list, but just in case you are or someone you know is then here is a simple way to manage taking vitamins and minerals.

BEST TIME TAKEN:

IN THE MORNING

Iron (II) or Ferrous Sulfate

Indicated for anemia, when red blood cell count is less than normal range

Best taken on empty stomach

Avoid taking with calcium supplement and antibiotic therapy as those compete and inhibit absorption.

Taken for a limited period (ex. 7 consecutive days), then re-evaluation red blood cell count.

Vitamin B or Vitamin B complex (water-soluble vitamins)

Indicated for deficiency due to poor diet, illness or pregnancy

Best taken with meal

Vitamin C or Ascorbic Acid
(water-soluble vitamin)

Indicated for deficiency

Best taken with meals and split doses throughout the day

Vitamin E (fat-soluble vitamin)

Indicated for deficiency

Best taken with meals, best absorbed with dietary fats

IN THE AFTERNOON

Vitamin D (fat-soluble vitamin)

Indicated for vitamin deficiency, and/or calcium deficiency (hypocalcaemia)

Best taken with meals, best absorbed with dietary fats

It could have some negative influences on sleep, best taken in earlier in the afternoon.

It is synthesized by the body after exposure to sunlight, an approximately 5-30 minutes of sun exposure between 8am-10am and 3pm at least twice a week to the face, arms, legs, or back without sunscreen, have been suggested.

Vitamin K (fat-soluble vitamin)

Indicated for bleeding disorders, taking anticoagulants, and/or abnormal calcification

Best taken any time; Best taken with vitamin D, calcium and vitamin C;

Best taken with meals, best absorbed with dietary fats.

IN THE EVENING

Fish Oil or Omega 3 fatty acids

Helps absorption of fat-soluble vitamins and aids cardiac (heart) health

Best taken with meal

Probiotics (example, Yakult)

Helps to balance intestinal microflora

Best taken on empty stomach or 30-60 minutes before meals (to minimize interaction with digestive enzymes).

BEFORE BEDTIME

Calcium

Indicated for hypocalcaemia, and/or pregnancy

Best taken with Vitamin D and Magnesium

Magnesium

Indicated for hypomagnesaemia or low in magnesium, and/or pregnancy

Best taken before sleeps, as it also aids in sleep

GENERAL RULES:

1. Always check with your physician/s if you are taking medications to ensure there are no contraindications.

2. Wash supplements down with water and not hot drinks, coffee or tea.

3. Keep in a cool, dry, and dark place.

4. Do not double up if you miss a dose. Just take it on the next schedule.

5. Do not exceed the recommended dose, unless prescribed by your physician.

This is just a simple guide to show that timing in taking supplements helps maximize the benefits, avoid discomforts and wastage. I hope this blog post provide useful bytes. Please leave a comment and follow if you like this post. And feel free to let me know what you think by posting your suggestions, questions, reactions and/or corrections.

As always enjoy and be healthy.

References

MIMS. (2014.). MIMS: Monthly Index of Medical Specialities. United Kingdom: Haymarket Media Group.

Holick, M.F. (2007.). Vitamin D deficiency. New England Journal of Medicine, 357, 266-81.