When To Take Your Vitamins

Some vitamins and supplements can interfere with certain medications resulting in serious side effects. Some of these medications include blood pressure medications, antidepressants, and certain cancer therapies.  If you are taking any medications, check with your physician before taking any supplements.

Everything from bottled water to breakfast cereals seems to have added vitamins and minerals in it.  Remember that if you eat a fortified cereal at breakfast, grab an energy bar for a lunch, and eat enriched pasta for dinner, and take a daily supplement, you could easily be over the recommended daily intake for vitmains and minerals.

If you opt to take multivitamins, choose one that provides no more than 100 percent of the daily value of each nutrient.

Vitamins come in two varieties: water soluble ( Vitamins B and C) and fat soluble (Vitamins such as A, D, E and K). Vitamins are grouped according to how they are dissolved and stored in your body.  Fat-soluble vitamins are stored in your body’s fatty tissue and liver and are used as needed by your body,  while water-soluble vitamins dissolve in water and are not stored in your body.

Here are a few rules on taking vitamins:

• Calcium should be taken at night; as it acts as a natural muscle relaxant, promoting quality sleep.
•  Magnesium has a calming effect, and is best taken in the evening and with food, which aids in absorption.
• Some vitamins can enhance the absorption of other nutrients. Vitamin C, helps enhance iron absorption.
• Fat-soluble vitamins (A, D, E, and K) are more easily absorbed when taken with a meal that contains fats.
• Zinc is best taken 1 – 2 hours  either before or after a meal.
• Iron is best absorbed if taken on an empty stomach and should not be taken with calcium, zinc, or vitamin E, which may interfere with proper absorption.
• Fish oil is best consumed alongside other fat-soluble vitamins, and with a meal, where the fat content aids in absorption.  Fish oil should never be taken prior to physical activity
• As a general rule, supplements should be taken with water, and never taken with coffee and tea.  The caffeine or tannin content may interfere with nutrient absorption.

Be aware that vitamins and minerals can affect the absorption and effectiveness of many medications, so always check with your doctor or health care provider.