Vitamin and nutritional supplements- Essential information one should know of

Updated: Jul 24, 2021

 Numerous nutrient shortfalls in our diet have occurred due to the emergence of a new lifestyle, taking vitamins and supplements is an important – and easy - way to fill nutrient gaps and meet your daily requirements in case of nutrition and vitamin deficiencies. 

The right time for consumption of vitamins and supplements 

One of the most frequently asked questions, to which the most appropriate answer is that it depends on the vitamin. Some vitamins and supplements are more effective when taken in the morning on an empty stomach, whereas some are best taken with food. Another fact to be taken into consideration is that some vitamins and supplements 

  should be spaced apart from other vitamins and supplements, and medication taken by a person shall also be considered.

Some vitamins and supplements are preferred to be taken with food or a meal for better absorption while others are better taken on an empty stomach.

It is recommended by us that 

The majority of your supplements can be taken with your breakfast meal which includes the best supplements for health such as Daily multivitamin, b-complex, vitamin E, and vitamin C in addition to others. It shall help you start your day off right. B vitamins in your multivitamin brand and B-complex will be more effective in converting food to cellular energy. Since calcium may interfere with the iron's absorption, a multivitamin brand containing iron is consumed after breakfast the calcium shall be consumed with the other meals you consume throughout the day. Vitamin C improves the absorption of iron, thus vitamin C consumed through most of the food during breakfast increases iron’s absorption.

Sometimes lunch is a more convenient time to consume vitamins and supplements for you, then your multivitamin, vitamin E, vitamin C or any other vitamins and minerals can be consumed at this time. Especially when the breakfast consumed is small then taking your vitamins and supplements is better consumed with a larger meal, like lunch. The most important to consume your vitamins and supplements with food, to help with proper dissolution and absorption. 

Calcium supplements can be preferred with dinner or after dinner before bed. The form of calcium you consume determines if t should be taken with a meal or snack, or on an empty stomach. Calcium carbonate requires the presence of food for better absorption. It is always better to take your other vitamins and supplements earlier in the day, rather than after dinner, so their benefits can be enjoyed during your waking hours.

How do vitamins and nutritional supplements support a healthy lifestyle -

An essential part of achieving fitness goals and overall health is ensuring that the nutritional demands of a healthy, active lifestyle are being met. Nutrient-dense foods are needed to support energy and nutrient requirements. However, the consumption of vitamins and supplements is also important to fill in the gaps and help support a healthy, active lifestyle. Individuals to maintain their daily nutrient requirements especially for those individuals who lead a highly active, demanding lifestyle, there are various factors to consider. If an active individual is having a low intake of key micronutrients, he/she may be at great risk for having poor micronutrient status or a nutritionally inadequate diet. As a result, overall health and performance may be affected. To provide a basic idea few types of products are stated below -  A daily multivitamin: Multivitamin which contains basic vitamins and multivitamins which the body needs on daily basis, in the most appropriate amount can be used for assistance with filling in the nutrient gaps and to fulfill the basic nutritional requirements of active individuals. A multivitamin brand should be selected based on the requirements of an individual based on their age, lifestyle and gender are recommended. B complex vitamins and supplement-: Supports cellular energy production. B complex vitamins are useful for converting food into energy as well as helps support normal nervous system function. Sufficient research hasn’t been conducted to determine if exercise increases the need for B vitamins. Active adults or athletes with higher energy intake from their daily activities should consider having a healthy diet that includes a variety of foods and they may also consider adding a B complex supplement or a daily multivitamin/mineral supplement to their health regimen to support their daily nutrient needs. Antioxidants: Antioxidants are responsible for neutralizing free radicals in the body. Antioxidants fight free radicals to avoid damage to the healthy cell. Antioxidants are beneficial to protect the body and they often work together to help neutralize free radicals. For example, Turmeric, Ginger, Garlic are few recommended natural herbal sources of antioxidants. Vitamins C, A, and E which are recognized as great antioxidants along with alpha-lipoic acid, to name a few. Calcium and Vitamin D vitamins and supplements-: Promote bone health thus supporting an active lifestyle. Calcium is essential as it helps building and supporting strong bones while vitamin D is required for the proper absorption of calcium. Calcium is also useful for athletes it provides sufficient support for nerve conduction and muscle contraction. The crucial importance of vitamin D and calcium makes it important for their intake in the right amount daily. Therefore Supplementation with calcium and vitamin D may be necessary if dietary intake of these nutrients is low, especially in females. A healthy and active lifestyle is possible when some special care is taken towards the consumption of good nutrition. Taking heed and consuming a healthy diet rich in whole foods, especially complex carbohydrates from fruits, vegetables, and whole grains. It is also important to consider the appropriate dietary supplements to fill any nutrient gaps, support good energy, and help your body recover and regain for each high energy day.