There’s no doubt that a balanced diet is the best way to ensure your body gets the nutrients it needs every day. But with our busy lifestyles, diet alone may not be enough to achieve this. That’s where vitamins and multivitamins (expert-approved effective ways to supplement your diet) can help. Here’s what experts say about your routine, including the best time to take vitamins.
Should I take a multivitamin?
Nutritionist Suman Agarwal says multivitamins are beneficial at any age. “People whose vitamin and mineral needs are not met by their regular diet should talk to their health care provider and consider starting a daily multivitamin,” she says.
Dr. Vishakha Shivdasani points out that different vitamins are key at certain stages of life. “For example, pregnant women need folic acid and iron. Women need iron during menstruation. Vegetarians are often deficient in B.12; Older people may need calcium, and most people need vitamin D. ”
What should a multivitamin contain?
Agarwal says multivitamins should include all B vitamins to fortify nutrients that are typically deficient as a result of modern lifestyles and diets. She also highlights the benefits of trace minerals such as zinc, selenium, iron, and calcium, as well as fat-soluble vitamins such as A, D, and E. She can also benefit from antioxidants such as lycopene and astaxanthin.
When is the best time to take vitamins?
- Vitamin C: After breakfast.
- Omega-3 like fish oil: after lunch. Taking omega-3s with meals may improve absorption and reduce unpleasant side effects.
- Iron: Iron is best absorbed on an empty stomach, so take it at least 1 hour before or 2 hours after a meal.
- B complex: Always take it in the first half of the day. Dr. Shivdasani says taking it later in the day can cause alertness in some people.
- Calcium: Best absorbed from foods, especially foods rich in vitamin D, which helps absorb calcium.
- Magnesium: Best taken 15 minutes before bedtime for better sleep and relaxation.
Multivitamins to take together
Iron and vitamin C go well together, and vitamin C is better absorbed when taken with iron. And according to Dr. Shivdasani, calcium, magnesium, vitamin D, and K2 work synergistically for bone health.
Interfering multivitamins
Zinc and copper are both essential minerals, but they compete for absorption. Taking large amounts of zinc can interfere with copper absorption. Dr. Shivdasani explains: “In general, it is recommended to take them at different times of the day, for example, taking zinc in the morning and copper in the afternoon or evening. Taking calcium at the same time can interfere with iron absorption. It’s sexual, she added.
