What is the best time to take multivitamins?

What is the best time to take multivitamins?

Multivitamins are an effective, expert-approved way to supplement the diet. According to what was published by Vogue India, when deciding which vitamins to take, many common questions arise, such as when is the best time to take a multivitamin? Does timing affect the way the body absorbs nutrients?

Groups most in need of vitamins

Nutritionist Suman Agarwal says that taking multivitamins is not linked to a specific age stage, but rather, “Anyone whose needs for vitamins and minerals are not met through regular food should consult his physician and consider starting a multivitamin regimen.”

Going deeper, Dr. Vishaka Shivdasani says there are certain groups of people who need multivitamins to prevent deficiencies, “For example, pregnant women need folic acid and iron, women during their menstrual years need iron, and vegetarians often suffer from vitamin deficiency.” B12, older people can need calcium, and many people need vitamin D.”

Multivitamin content

Agarwal explains that a multivitamin you should take should include all the B complex vitamins, as modern living and cooking techniques often deplete these nutrients. She also suggests that it should contain trace minerals such as zinc, selenium, iron and calcium, along with fat-soluble vitamins such as A, D and E. One can also benefit from antioxidants such as lycopene and astaxanthin, noting that “although it is not necessary for a multivitamin to contain large amounts of B12 and D3 since they are found in small amounts, it is still beneficial to include them.”

Best time to take multivitamins

• Vitamin C: It is recommended to take vitamin C after breakfast, and take vitamin C after consulting a doctor.

• Omega-3 and Ubiquinol: The most appropriate time to take Omega-3 is after lunch, as it can improve absorption and reduce side effects such as belching or fishy taste.

• Iron: It is best to take iron tablets on an empty stomach, that is, at least one hour before or two hours after eating a meal. But iron tablets can cause stomach irritation, so taking it with food can be better for some people.

• Vitamin B complex: It is recommended to be sure to take it in the first half of the day. According to Dr. Shivdasani, B complex vitamins can cause insomnia for some if taken in the second half of the day.

• Calcium: It is best to take calcium tablets with food, especially food rich in vitamin D, which helps absorb calcium. Agarwal recommends taking calcium with a glass of yogurt.

• Magnesium: It is best to take it 15 minutes before bed, to get better sleep and relaxation.

Vitamins that are preferably combined

Multivitamins that experts recommend pairing together include:
• Iron and Vitamin C: Vitamin C helps enhance the body’s absorption of iron.
• Calcium, Magnesium, Vitamin D and K2: This group of vitamins works synergistically for bone health.

Vitamins that should not be paired together

Experts have identified specific vitamins and minerals that are not recommended to be combined to ensure that the body benefits from taking them, as follows:
• Zinc and copper: Both are essential minerals, but they compete for absorption. Taking high doses of zinc can interfere with copper absorption. “It is generally recommended to take them at different times of the day, for example, zinc is taken in the morning while copper is taken in the afternoon or evening, and it should be taken into account that “women taking zinc supplements indefinitely without copper often leads to hair loss.” “.
• Iron and calcium: Calcium can interfere with iron absorption.

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