Taking vitamin supplements is one of the easiest ways to make sure that you meet all your nutrient needs, but one thing that is often overlooked is the time these supplements are taken. When people choose to take their daily doses of vitamin supplements it is usually governed by convenience more than anything else, but the timing of when you take the vitamins can be as vital as the fact you take them.
Vitamin Types And What Time To Take Them
There are 2 types of vitamins, fat soluble and water soluble. Your body needs a total of thirteen vitamins to function which include vitamin A, vitamin B6, vitamin B12, vitamin C, vitamin D, vitamin E, vitamin K, niacin, riboflavin, biotin, folate, thiamine and panthothenate.
Water Soluble Vitamins:
- Biotin (vitamin B7)
- Folic acid (folate, vitamin B9)
- Niacin (vitamin B3)
- Panthothenate (vitamin B5)
- Riboflavin (vitamin B2)
- Thiamine (vitamin B1)
- Vitamin B6
- Vitamin B12
- Vitamin C
Nutritionists urge people to take all the B vitamins together because when taken together they have a complex interaction making them far more effective, but trying to obtain every single B vitamin from your foods can be very difficult so taking a Vitamin B Complex supplement can greatly benefit you.
These kind of vitamins are not stored in your body so you will need to consume them more often, it helps release energy from food, produce energy, make collagen and build protein/cells. All water soluble vitamins should be taken first thing in the morning with breakfast for maximum effectiveness.
Fat Soluble Vitamins:
- Vitamin A
- Vitamin D
- Vitamin E
- Vitamin K
Fish oils contain both vitamins A and D: Click Here For More On Fish Oils
Your body stores these vitamins in your liver and fat for future use to help build your bones, protect your vision/body and allow the absorption/storage of vitamin A. Vitamin E is best taken in the morning with dietary fats like whole milk, whole eggs, nuts, yogurt, avocado etc. Vitamin A, D and K should be taken in the afternoon once again with dietary fats for maximum effectiveness.
Do We Need Actually Need To Take Vitamin Supplements ?
Taking vitamin supplements has been a controversial issue since many recent studies have shown that it may be unnecessary and actually do more harm than good. For example a study published in 2008 showed that folic acid which is contained in most multivitamins can increase the chances of prostate cancer. Another study that tracked the mental functioning and multivitamin use of 5,947 men for 12 years found that multivitamins did not reduce risk for mental declines such as memory loss or slowed-down thinking.
Multivitamins will most often times take you over the top of the recommended dose of a certain vitamin and that is where the problem lies since overdosing on supplements in some cases may be life threatening.
To sum up not all vitamin supplements are bad just multivitamins since they provide you with 100% of each vitamin and overdosing is just inevitable. The best way to solve that problem is of course either eat more whole foods so that you don’t have to take any vitamin supplements or get each vitamin supplement separately (really only the vitamin b complex and fish oils are worth getting) and take them at the correct times.
If you have anymore questions about vitamin supplements or when to take them then leave a comment below.