Different Vitamins & When To Take Them•
Posted on February 21 2019
Did you know that our body is made up of 11 organ systems that make human life possible? For instance, every single day (and night), our body transports oxygen throughout our organs. On top of this, about 650 muscles and 206 bones work together to make voluntary and involuntary movement possible. Also, our immune system works hard to protect us from all kinds of diseases.
These organ systems need a healthy dose of vitamins to keep them well and healthy. In short, vitamins are like fuel to our body that keeps us up and running. Failure to take a sufficient amount of vitamins may result in a vitamin deficiency, which in turn heightens our risk of acquiring diseases.
Fortunately, the vitamins vital for our health are present in fruits, vegetables, and meat that can be easily incorporated into our diet. There are certain vitamins that can be manufactured by our own body with the help of external factors. And in some cases, there are supplements which you can take to meet the dose of vitamins you need.
But more than eating foods rich in vitamins and taking supplements, did you know that there is a perfect time to take the vitamins your body needs? Unbeknownst to most people, there are 13 vitamins essential to our health. And these vitamins work differently from one another.
For starters, did you know that there are two types of vitamins? The 13 essential vitamins are classified into two types: water-soluble vitamins and fat-soluble vitamins. Determining which type of vitamin your body needs is a must to know when is the best time to take them.
For example, we cannot store water-soluble vitamins such as B-complex vitamins (B1, B6, B12, riboflavin, niacin, pantothenic acid, biotin, and folate) and C vitamins in our body. Since B-complex and C vitamins dissolve in water, the body merely flushes out the excess during urination.
On the other hand, fat-soluble vitamins such as A, D, E, and K vitamins need to be taken with high fatty foods to be absorbed in the small intestines. Afterwards, these vitamins will be stored in the liver and fatty tissues for future use.
According to medical experts, knowing the best time to take your vitamins is essential in reaping the benefits. After all, since vitamins vary from one another, some are best taken in the morning while some are best taken at night.
VITAMIN B COMPLEX
According to Healthline, the B complex vitamins are responsible for keeping our mind healthy and sharp. They also play a crucial role in the production of healthy cells. Not only that but B complex vitamins also boost our energy levels, maintain our good eyesight, culture red blood cells, and aid in good digestion.
It is recommended to take B complex vitamins on an empty stomach to enjoy these arrays of benefits. Taking these vitamins first thing in the morning ensures the best absorption of the nutrients they bring. Ideally, you can take them about 30 minutes before your breakfast.
According to a study published in Seminars in Preventive and Alternative Medicine, vitamin C commonly found in citrus fruits, is the best pal of our immune system. It is said to give our immune system the boost it needs in protecting our body from developing cancer, cardiovascular disease, and even stroke. On top of that, vitamin C does wonders on our skin and prevent it from ageing and wrinkling!
Ideally, just like B complex vitamins, vitamin C should also be taken in the morning. However, since our body needs a high dose of vitamin C, which might upset a sensitive stomach, doctors recommend splitting the dosage by taking vitamin C twice a day. Consuming them by breakfast and lunch is enough to do the trick.
Caution: Although vitamin C is good for calcium absorption, it hinders our body's absorption of vitamin B12. Thus, it is only a must to take these two vitamins separately.
There are two kinds of Vitamin A, the preformed vitamin (found in meat) and the provitamin (found in fruits and veggies). Both kinds play an essential part in repairing cell damage, maintaining healthy organs such as the heart, lungs, and kidneys, and improving our vision.
Vitamin A can be found in meat, fruits, veggies, and dairy products. And eating food rich in vitamin A for breakfast or lunch is safe for your health.
Caution: Since vitamin A is fat-soluble and can be stored in the body, it should be taken in moderation. Vitamin A overdose increases the risk of developing osteoporosis in older people and fetal defects in pregnant women.
Hailed as the Sunshine vitamin, vitamin D is produced by the body after being exposed to the sun. This vitamin is responsible for maintaining healthy bones and teeth which keeps skeletal and bone deformities at bay. In addition, some studies suggest that vitamin D may help in protecting our body from acquiring Cancer, type 1 diabetes, and multiple sclerosis.
Since vitamin D is also a fat-soluble vitamin, it is best absorbed by the body if consumed with high fatty food. Also, a recent study found out that taking vitamin D with the heaviest meal of the day, ideally breakfast, increases blood levels of vitamin D by 50%. Vitamin D contains anticoagulant properties which prevent a blood clot from forming.
Different studies have shown the promising effects of vitamin E on our health. Primarily, vitamin E is essential in preventing arteries from hardening. Vitamin E may also regulate blood pressure. Today, vitamin E is also being used for various conditions such as diabetes, dementia, and even Parkinson's disease.
Vitamin E can be taken at any time of the day except on an empty stomach. If you are taking vitamin E supplements, it is best advised to be taken along with a meal containing high fat for better absorption.
Vitamin K is critical in preventing blood clot formation, boosting bone metabolism, and regulating blood calcium levels. Green veggies such as spinach, lettuce, and kale are a good source of vitamin K. Vitamin K deficiency may increase blood clotting which leads to haemorrhage and excessive bleeding.
To prevent such dangers from happening, consume food rich in vitamin K or consume health supplements. And since it is fat-soluble, it should not be taken with an empty stomach. Dr Andrew Weil recommends taking vitamin K with meals rich in high fat such as eggs and avocado for optimal absorption.
There is a right time for everything and the same applies in taking your vitamins! Consume your vitamins properly for a healthier mind and body!
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