Many people choose to take vitamins and other dietary supplements. However, a vitamin’s effectiveness can be altered by when and how a person consumes vitamins.
Time of day, food, and liquid intake can have negative or positive effects on how well a vitamin works and how much of the vitamin is absorbed by the body.
This article explores the general effectiveness of vitamins and the ideal circumstances in which to take different types.Fast facts on vitamins: People are open to taking vitamins because they claim to offer natural solutions to common health problems.Claims regarding effectiveness may or may not be backed up with clinical studies.The U.S. Food and Drug Administration (FDA) does not regulate the vitamin and supplement industry.Companies can claim that the vitamins they manufacture are effective without reputable research to back up their claims.Not all vitamins are ineffective or harmful.
The best times for different types of vitamins
When to take B vitamins
B vitamins are used for energy boosts and stress reduction. There are eight different types of B vitamins, each having a separate function for the body. The types of B vitamins include:
- thiamin
- riboflavin
- vitamin-B6
- niacin
- biotin
- vitamin-B12
- folic acid
- pantothenic acid
These B vitamins can be taken at the same time. In fact, companies offer vitamin complexes, which are combinations of the daily amount of each of the 8 B vitamin types.
The best time of day to take a B vitamin is after waking up. Taking B vitamins on an empty stomach is supposed to help with absorption of the vitamin.
Taking B vitamins also tend to increase energy, so taking them too late in the day may affect a person’s ability to fall asleep
Water-soluble vitamins
These vitamins are not naturally produced or stored by the human body. As a result, people need to get water-soluble vitamins from animal, plant, and possibly supplemental sources frequently.
Types of water-soluble vitamins include:
- vitamin C
- most vitamin B types
Vitamin C is considered safe to take in recommended amounts.
It is found in a variety of plant products, such as orange juice, grapefruit, and lemons. The body does not store vitamin C, so people should take it daily, ideally in small doses during a day
Fat-soluble vitamins
Fat-soluble vitamins are needed in small doses. Taking large doses of fat-soluble vitamins can be harmful or toxic to a person’s body.
Fat-soluble vitamins are not lost during cooking food. Usually, a person will get all the fat-soluble vitamins they need through food and do not need to take them as supplements.
Some examples of fat-soluble vitamins include:
- vitamin A
- vitamin D
- vitamin E
- vitamin K
These vitamins are stored in the body’s liver and fatty tissues. Therefore, they are not needed as often. Because large amounts of these vitamins can lead to ill effects, researchers tend to agree that people should not take supplements containing these vitamins.
The average, healthy person with a balanced diet will get enough fat-soluble vitamins through their regular diet.
Other supplements
The human body needs both vitamins and minerals to function properly. Like vitamins, minerals are available in over the counter supplements. And, similar to vitamins, there are many claims about what mineral supplements can do for a person’s health.
Some example minerals include:
- iron
- calcium
- magnesium
- zinc
Again, people should exercise caution before taking a mineral supplement. Though they may be beneficial, most research appears to indicate that mineral supplements have no positive effect on a person’s health.
It is possible to take too much of a mineral, which can have an adverse effect on a person’s health.
People should take minerals daily with food. Taking mineral supplements without food may result in unwanted side effects, such as an upset stomach .Conclusions
There is limited evidence from independent researchers that suggest that vitamin supplements have any real effect on a person’s health at all.
In fact, when taken in too large a dose, some vitamins may actually pose some health risks.
Before starting a vitamin supplement, a person should consult a doctor to make sure that what they are considering taking will be safe. Always try to get vitamins and nutrients from reputable outlets, particularly those specializing in whole foods.