Right Time To Consume Vitamins And Minerals

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The Right Time To Consume Vitamins and Minerals

We have been taking vitamins and minerals supplement without considering when they should be actually taken. You never considered it or you may have never thought it was important. Well, it is important! Some vitamin supplements must be taken before a meal, and some after. Otherwise, your body won’t ingest the vitamin. Let’s find out when they are really expected to be consumed.

Vitamin B

When:

First thing in the morning on an empty stomach.

Benefits:

B vitamins play supporting brain health.
Energy production throughout the body.
Important nutrient for metabolism.
Also a mood fixer.

Found in:

You can find B vitamins in fruits, vegetables, and whole grains.

Vitamin C

citrus fruits

When:

Morning.

Benefits:

Helps maintain a healthy immune system.
Helps improve the absorption of iron, so if you consume vitamin C, consume iron as well.

Found in:

Naturally in citrus fruits, Brussels sprouts, broccoli, papaya, and other fruits and vegetables.

When Should I Take Fat-Soluble Vitamins?

With evening meal, especially one that contains healthy fats or oils. These help you better absorb the vitamins.

Vitamin D

When:

Consume it with your largest meal to improve absorption.

Reason:

It helps absorb the mineral more effectively.

Benefits:

Helps in growth, immune function, and the neuromuscular system.

Found in:

You will only find vitamin D in a few plant-based food sources, so we recommend supplementation.

Vitamin A

When:

Evening meal containing fat to aid absorption.

Reason:

Because vitamin A is fat-soluble, do not take more than the recommended daily allowance.

Benefits:

Vitamin A is essential for eye and skin health.

Found in:

Leafy vegetables, carrots, and pumpkins in your diet, you’ll need to supplement.

Vitamin E

nuts

When:

As a fat-soluble vitamin, consume vitamin E with fat-containing foods.

Reason:

Fat soluble.

Benefits:

Vitamin E is essential for skin health, as well as protecting and strengthening the body’s immune system. It’s a powerful antioxidant.

Found in:

Nuts, seeds, and vegetable oils are the best natural sources of vitamin E.

Minerals

water

When:

Minerals are often lumped together with vitamins.

Benefits:

They support a multitude of biological processes that keep us healthy.

Found in:

Minerals are inorganic and come from rocks, soil, and water.

Calcium and Magnesium

vegetables

When:

It’s a good idea to split your dose by taking it with your morning, lunch, and evening meals. Experts recommend that you take calcium and magnesium together.

Reason:

Because these two macrominerals work together. You should take them in a 2:1 ratio of calcium to magnesium.

Benefits:

This mineral also plays a role in your muscular and nervous systems.

Found in:

Kale, broccoli, and Chinese cabbage are excellent plant-based sources of calcium. Calcium helps you maintain a strong skeleton. Your body stores calcium in the bones and teeth. This mineral also plays a role in your muscular and nervous systems — including the brain.

Warnings:

Don’t take a calcium supplement with iron or zinc, as they inhibit its absorption. Do take calcium with vitamin D — the latter helps with the absorption of the former.

Zinc

plant vegetable

When:

Take zinc with a meal.

Reason:

Some people get an upset stomach if zinc is consumed on an empty stomach.

Benefits:

Zinc plays an important role in cell division, wound healing, and cellular functioning. Zinc is helpful to your immune system.

Found in:

Zinc is found in many plant sources. However, plant-based zinc often occurs along with phytic acid, which can inhibit its absorption. That means that vegans or vegetarians taking zinc often need to take more.

Iron

iron supplement

When:

Take iron with food.

Reason:

can cause digestive issues when taken on an empty stomach.

Benefits:

Helps form the hemoglobin in your blood, a molecule that carries oxygen throughout the body.
Supports brain development, muscle metabolism, and cellular functioning.

Found in:

Some people like to take their iron supplement with orange juice because the antioxidant nature of vitamin C can increase the absorption of iron.

Iodine

When:

Like zinc, the best time to take both iodine supplements is at mealtimes — or a few minutes before.

Reason:

Some people get upset stomachs when taking it on an empty stomach.

Benefits:

Helps detoxify the thyroid by displacing harmful “halogens” like chlorine, fluorine, and bromine.

Probiotics

When:

All probiotics should be taken 20 minutes before eating a morning meal.

Reason:

probiotic strains survive longer when transported to the stomach with lipids.

Benefits:

They’re linked to healthy skin, better digestion, a sound mind, and a happy mood, among other things.

Omega-3s

When:

Lunch or evening meal.

Reason:

Need to be taken with food containing lots of fat.

Benefits:

They help protect your heart and brain.

Found in:

Oils, nuts, and seeds. If you decide to take an omega-3 supplement, look for a plant-based option like flaxseed oil or algae oil.

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