While you may have a cabinet filled with every vitamin known to mankind, the effects may be minimal depending on how you ingest them. It may seem surprising, but it is indeed true. Experts have revealed that the way you take your vitamins can influence how effective they may be. So here's how to take them properly.
There are numerous important vitamins we should be taking, not only to boost the immune system, but to also regulate many bodily functions, as well as many other important benefits. Each person has different needs so before deciding which one you take, consult a doctor. It's also important to note that overconsuming one vitamin can lead to deficiencies in another. "The vitamins and minerals we need to stay healthy work together in a complex and delicate balance," Lindsy Kass, a sports and nutrition scientist at the University of Hertfordshire explained, "While some need each other to perform best, others can compete in the body for absorption."
If you are in need of vitamin D, you should make sure there is food in your stomach, so it's preferable to take this pill at the end of the day. Because there must be fat in the gut for the vitamin to get absorbed by the body. Make sure to eat avocados, olive oil, or egg yolks. Also, don't take it along with a vitamin E supplement since they get absorbed in the same way, and therefore they often clash with one another.
On the other hand, vitamin C should be taken in the morning before any food has reached your stomach since it is a water-soluble vitamin. Things like protein and fiber can actually inhibit the nutrient from being absorbed. To get maximum effects out of vitamin C, Aidan Goggins, a pharmacist, advised splitting up the dosage throughout the day. The reason why is because our bodies can only handle 400mg at a time, so for there to be a constant high amount of vitamin C in the body, take a little bit every few hours.
B vitamins, such as B12, B9, and B6, are crucial for healthy blood and nerve function, and energy levels. They too should also be taken on an empty stomach, the pharmacist suggested. Goggins said, "Taking one B vitamin on its own increases the body’s need for the others and can end up causing deficiencies." So choose one with a blend of different vitamin Bs. And most importantly take any capsule with water only!