The choice of vitamin, how much supplement, time of day ... is always a question for every vitamin users.
Another problem is that we should add vitamins together so that the body can absorb as much as possible. According to the latest research from community health organizations, some vitamins and minerals, such as calcium and iron, can limit uptake by up to five times. However, iron and vitamin C interact effectively together, supporting each other and improving the body's absorption.
1. You should take vitamin B1, B12, iron and Coq-10 (a member of the ubiquinone family) in the morning.
These micronutrients (especially in large quantities) work to provide energy to the body and so they should be taken in the morning.
2. Add all the fat-soluble vitamins and minerals in a fatty meal.
Fat-soluble vitamins (A, E, D, and K) as well as fat-soluble micronutrients such as Coq-10, lycopene, lutein, astaxanthin and other carotenoids require the presence of new body fat. best absorbed.
3. Calcium and magnesium should be added in the evening.
Calcium and magnesium are important minerals that help the body relax. The body uses calcium at night to help muscle relax. Studies have shown that sleep disorder, such as a lack of deep sleep, is associated with a deficiency in calcium.
4. Calcium and iron should be taken apart at least 4 hours apart.
Take iron in liquid form along with vitamin C. You can drink with water or orange juice.
Calcium and iron can inhibit the absorption of up to 5 times, so it is best to add at different times of the day. Vitamin C significantly improves iron absorption. Iron absorption can be inhibited by polyphenols in beverages (such as milk, tea, wine, beer), so iron supplements should be taken with water or juice.5.Do not drink soda, tea or coffee for 2 hours after you have added vitamins (except antioxidants) to your body.
Polyphenols in many beverages inhibit the absorption of vitamins and minerals. Therefore, you should only take vitamin supplements with water or juice.
If you often have the habit of loading a variety of vitamins at once, reconsider. Set reasonable time for your body to receive as many vitamins as possible.