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.

A Simple Cleaning Schedule

Is cleaning important? Yes.  It is always an advantage to have a good standard of hygiene, especially food hygiene and hand hygiene, as it is not only aesthetically pleasing but also help reduce the risk of infections. And would save you from a whole lot of trouble and pain in the future. As an old adage says, “an ounce of prevention is better than a pound of cure,” like proper hand washing, cleaning is a preventative measure against disease-causing microorganisms or pathogens. As defined by the Centers for Disease Control and Prevention (CDC), cleaning is the removal of foreign materials, organic and inorganic matters, from objects or surfaces, and is normally accomplished using water with detergents or enzymatic agents [1]. It can effectively reduce the number and types of microorganism or microbial load on soiled items or surfaces and help prevent transmission of harmful microorganism. In addition, thorough cleaning is important before disinfection and sterilization, as organic and inorganic matters can act like a protective barrier for microorganisms.  

As mentioned, other meticulous processes of reducing and eliminating pathogens are disinfection and sterilization. Disinfection describes a process that eliminates many or all pathogenic microorganism, except bacterial spores, on in animate objects, while sterilization describes a process that destroys or eliminates all forms of microbial life [2].

Not all items and surfaces in the house needed thorough cleaning, disinfection or sterilization. A rational approach in cleaning the house or housekeeping could be understood through considering 2 factors: the risk of infection and the microbial load. Consider the kitchen area, surfaces, items and equipment have been use in food preparation which will have contact with mucous membrane, specifically gastrointestinal tract, so any microbial contamination could transmit disease (risk of infection) hence it  needs to be kept clean and disinfected periodically. Generally, intact mucous membrane of our gastrointestinal tract is resistant to infection by common spores but susceptible to other microorganisms, such as bacteria, mycobacteria and viruses.  For example, strep throat a common illness that induces pain in the throat brought by inflammation mechanism caused by Streptococcus bacteria possibly transmitted via contaminated glassware or indirect contact of contaminated knobs while handling and ingesting foods (secondary transmission).  Another important area to be kept clean is the bathroom as such area have a high microbial load, as wet environment is conducive to bacterial growth. The high microbial load is a result of an activity designated for that area, which is the natural process of living organism’s final act of digestion, thus it is a priority to maintain a good standard of cleanliness and disinfection. In case, one is short on time areas like kitchen and bathroom should be given first attention when it comes to good hygiene.

For sterilization, it is not necessary unless you have a household member who is immuno-compromised or has a weakened immune system, that would be either the very young or old and/or in convalescent. Sterilizing of feeding items at least once daily, is important when you have a baby younger than 3 months, or was born prematurely, as infants at this age have not fully developed their immune system yet, so extra protection is a necessity.

General rule in cleaning always start from cleanest then to dirtiest, from top to bottom; and use the right cleaning agents, concentration, exposure time and safety precautions.

A simple schedule could provide a clear and logical flow in cleaning and disinfecting one’s home. Here is a Simple Cleaning Schedule:

I hope this blog post leave some useful understanding about appropriate practice of cleanliness or good hygiene. If you like this article and this type of information please follow and support this blog. And please feel free to leave any comments, questions, suggestions and reactions. I always want to know what you think.

For the next blog post, it would be in synergy with this post and would tackle essential household cleaning supplies.

As always keep it clean and simple.

References

1. Centers for Disease Control and Prevention (CDC). (Accessed March 16, 2016.). Guidelines for environmental infection control in health-care facilities: recommendations of CDC and the Healthcare Infection Control Practices Advisory Committee (HICPAC). MMWR 2003; 52 (No. RR-10): 1–48. Retrieved from https://www.cdc.gov/hicpac/pdf/guidelines/eic_in_HCF_03.pdf [PDF-5M]. 

2.  Centers for Disease Control and Prevention (CDC). (Last Updated February 2017.). Guidelines for Disinfection and Sterilization in Healthcare Facilities, 2008.  Retrieved from https://www.cdc.gov/infectioncontrol/guidelines/disinfection/