Water dissolved vitamins
So, you don’t have to take vitamins with food to be absorbed. Water dissolved vitamins include vitamin C, B1 (thiamine), B2 (riboflavin), B3 (niacin). Unlike fat-soluble vitamins, water-soluble vitamins are not easily stored in the body’s tissues, so they must be consumed regularly. Instead, water-soluble vitamins are excreted in the urine.
Your body needs 13 vitamins to function properly, including 9 water-soluble vitamins and 4 fat-soluble vitamins. These nutrients are available in varying amounts in foods, but some people need to supplement their nutritional needs with certain vitamins.
In general, most vitamins can be taken at any time of the day. That said, certain vitamins are better absorbed under certain conditions, so it’s good to know how and when to supplement to promote optimal absorption.
Vitamin C
Vitamin C took part in many important roles in the body. For example, it acts as a powerful antioxidant and is essential for the synthesis of collagen and neurotransmitters, as well as for the health of the immune system.
Vitamin C supplements come in several forms, including ascorbic acid, ascorbic acid with bioflavonoids, lipoprotein vitamin C, and calcium ascorbate. Ascorbic acid supplements have similar biological properties to ascorbic acid found in foods such as fruits and vegetables.
Although you can take vitamin C supplements with meals at any time of day, taking ascorbic acid with food may help reduce gastrointestinal complications from hyper acidosis.
Also, doses should not exceed 1,000 mg unless there are exceptional circumstances, such as high-dose intravenous (IV) vitamin C therapy due to excessive vitamin C excretion.
Vitamins B
Vitamins B are sold individually or as a B-complex supplement that contains all eight B vitamins. Since it dissolves in water, it can be taken at any time, with or without food. Nevertheless, it is worth taking B vitamins in the morning, because they play an important role in nutrient metabolism and energy production. Some people may benefit from taking Vitamins B on an empty stomach. For example, people with B12 deficiency are advised to take a B12 supplement with water on an empty stomach.
Fat soluble vitamins
Unlike water-soluble vitamins, fat-soluble vitamins rely on fat for proper absorption. Therefore, it is generally recommended to consume fat-soluble compounds together with foods containing fat.
Vitamin A
Vitamin A deficiency is rare in the United States but common in developing countries. Some people are at risk of vitamin A deficiency due to increased requirements or decreased absorption. This includes people who are pregnant or breastfeeding, and people with cystic fibrosis.
Most vitamin A supplements contain vitamin A in the form of vitamin A or vitamin A carotenoids from cod liver oil. Vitamin A carotenoids are plant compounds that are converted into active vitamin A in the body.
Vitamin A should be supplemented with high-fat foods to promote optimal absorption. If your diet is balanced, you usually don’t need vitamin A supplements.
In addition, some evidence suggests that high-dose vitamin A supplementation increases the risk of all-cause and cancer-related death. For this reason, avoid taking large doses of vitamin A unless recommended by a healthcare professional.
Vitamin D
Vitamin D is necessary for the functioning of the immune system, bone health and cell growth. Unfortunately, more than 1 billion people worldwide lack this important nutrient.
Vitamin D can be taken at any time of day, and most of these supplements should be taken with fat or food for optimal absorption. For example, in a study of 50 older adults, those who took vitamin D supplements with a low-fat diet were 32% more likely to take vitamin D supplements with a low-fat diet.
However, some vitamin D supplements are not affected by the foods you eat. For example, an animal study found that fat-based microsomal vitamin D supplements, vitamin D from the fatty acid spectrum, can be taken without food.
It is important to note that the activation of vitamin D depends on the availability of sufficient magnesium. Therefore, you need to consume enough magnesium to maintain healthy vitamin D levels. Keep in mind that some fat-soluble vitamins, including vitamin E, can interfere with vitamin D absorption. On the other hand, taking vitamin K and vitamin D together can improve bone density.
Vitamin E
Vitamin E serves as the body’s primary antioxidant and is essential for healthy circulation and immune system function. It is also a popular dietary supplement. This nutrient is found in many foods, but deficiencies are rare.
This means that people with certain medical conditions, such as short bowel syndrome, cystic fibrosis, and Crohn’s disease, should take vitamin E supplements to prevent deficiency. Vitamin E supplementation is generally recommended. However, a 2019 study in 27 women found that vitamin E was absorbed more effectively as long as the oil was consumed later in the day.
This means you don’t need to take vitamin E with fatty foods as long as you eat enough fat at your next meal. Keep in mind that while vitamin E is important for your health, taking too many supplements can be harmful for some people.
For example, some studies suggest that high-dose vitamin E supplementation may increase the risk of prostate cancer in healthy men.
Vitamin K
Vitamin K refers to fat-soluble compounds, including vitamin K1 (phylloquinone) and vitamin K2 (menaquinone). Vitamin K is necessary for the health of blood cells, bones and the heart.
Clinically significant vitamin K deficiency is rare in adults, but is more common in people with anemia and anemia, and in those taking medications that interfere with vitamin K absorption. You can take vitamin K supplements at any time of the day with fat or food.
Since most people can get enough vitamin K through their diet, taking high-dose supplements is not recommended unless recommended by a health care professional, and although these supplements are generally safe, they are not associated with serious side effects. You can find it on Amazon if you choose to support it.
However, vitamin K supplements can interfere with some anticoagulants. If you are taking any of these medicines, talk to your doctor before taking vitamin K.
If possible, take vitamin K separately from fat-soluble vitamins E and A. Alternatively, taking vitamin D and K together may help. This is because these nutrients work together to maintain healthy bones and healthy calcium levels.
Conclusion
The body absorbs and stores nutrients in different ways. This should be taken into account when taking certain supplements and multivitamins. For example, some nutrients are best absorbed with food, while others can be consumed in the stomach.
If you have questions about dietary supplements, your health care provider can provide you with the right amount of information and recommend the right supplements for your health needs.
