It is said that the time is right for everything – which is also true when it comes to taking dietary supplements. As children, we took multivitamins at breakfast. One tablet once a day. Today, many people prepare a whole pile of supplements and wash them down with their morning juice or smoothie.
Author: David Heber, MD, Ph.D., FACP, FASN – Chair, Herbalife Nutrition Institute
As a medical practitioner and founder of the UCLA Human Nutrition Center *, I was dedicated to educating healthcare professionals and consumers about the importance of supplements. Although there are plenty of articles that recommend how to take vitamins, few people realize that it is not just what they take, but also when that matters.
Research “Changing health priorities“ involving 13 people from 000 countries, a recent study by Herbalife Nutrition and the Responsible Nutrition Board found that 24% of respondents are now taking steps to improve their health, including including vitamins and other supplements in their daily routine. 89% of respondents declared their willingness to learn about the various health benefits of supplementation.
First “why”, then “when”
First of all, you need to realize that supplements complement a healthy diet, but do not compensate for an unhealthy one. Some people deceive themselves into believing that, even if they eat poorly, they are making up for lost nutrients by taking in many vitamins. Proper nutrition is the basis of good health, and supplements help us make sure we are providing our body with all the nutrients it needs to enhance the positive effects of eating nutritious foods – including adequate amounts of protein and various colored fruits and vegetables – but not a substitute for them.
Before taking vitamins, discuss with your healthcare professional your specific goals and recommendations, and the interaction of supplements with the medications you are taking. Your doctor will consider your age, general health and other medical considerations in their recommendations.
Follow the directions on the label. Many supplements should be taken with a meal
Always use supplements as recommended on the label. Let’s start with a few basic facts. Many vitamins and other supplements should be taken with meals with plenty of water. There are many reasons. Food begins the digestive process in which our body breaks down supplements. Taking them on an empty stomach may make you feel sick. The most common culprits are iron, magnesium, and fish oil, which irritate the digestive tract. Due to the side effects of taking supplements on an empty stomach, some people stop taking them altogether and deprive themselves of essential nutrients. Many people report feeling better when taking vitamins with food.
Start your day
Supplements provide what is missing or in small amounts in your diet. We often eat too little protein for breakfast and lunch and too much for dinner. A great way to start the day is with a protein shake in the form of a healthy shake. Protein not only gives your body the energy it needs, it is also crucial for a healthy immune system. High-protein shakes and bars can help you increase the protein intake you need with every meal and after training.
Add set of vitamins to your morning ritual. Multivitamins are most beneficial when taken in the morning or in smaller doses throughout the day. B vitamins stimulate metabolism and brain functions; may be too stimulating at night or at bedtime. I recommend taking B vitamins in the morning to give you more energy for a good start to the day. Check the labels to see if any of your supplements contain caffeine. If so, it can give you a valuable boost of energy – but never take these supplements within the six hours before going to bed.
People with a deficiency vitamin D. they may be more at risk of brittle bones, certain types of cancer, obesity, diabetes and other chronic conditions. Vitamin D’s best known role is to keep bones healthy by increasing the absorption of calcium in the gut. Low vitamin D levels lead to a depletion of calcium in the bones, increasing the risk of fractures. A duo worth adding to your arsenal are vitamin D to increase calcium absorption and vitamin C to increase iron absorption.
Snacks, lunch and dinner
A great ingredient to eat at lunchtime, before or during training, is leucine, which helps maintain lean muscle mass by stopping muscle breakdown. In turn, calcium is essential for bone health. The two most commonly used calcium products are calcium carbonate and calcium citrate. Calcium carbonate supplements dissolve better in an acidic environment, so it’s best to take them with a meal. In contrast, calcium citrate supplements can be taken at any time as they don’t need acid to dissolve.
Rich in healthy omega-3 fatty acids, fish oil from fish caught in the oceans and supplements based on it can reduce inflammation by increasing the body’s omega-3 fatty acid content, which benefits heart, eye and brain health. Take fish oil supplements just before meals to reduce the risk of digestive discomfort.
Fat-soluble vitamins A, D, E and K they are also better absorbed when you consume them with a meal or snack that contains at least a teaspoon of fat (about 5 grams of fat). The same is true for multivitamins, which usually contain fat-soluble vitamins.
Vitamins A and C as well as phytonutrients are key factors in the health of the immune system. As one of the greatest “enhancers” of the immune system, vitamin C it encourages the body to produce antibodies that protect us from infection. A daily supply of vitamin C is essential as the body does not produce or store it. On the other hand Vitamin A supports eyesight, skin health, digestive and respiratory tissues.
End the day with relaxation and get a good night’s sleep
As the results of the study show,Changing health priorities“Sleep deprivation was the third most commonly reported unhealthy habit that respondents tried to break up with to improve their health. Part of taking care of sleep hygiene is the use of supplements that relax the mind and body. It is recommended to take magnesium before going to bed as it can help you fall asleep, strengthens your bones and helps relieve muscle pain. Some studies have found that it can also reduce anxiety, which soothes a tired body and mind, allowing us to sleep deeper. There is an effective supplement to help you fall asleep melatonin. Studies have shown that people who took melatonin supplements fell asleep seven minutes faster and slept better.
Taking care of health requires a ritual. Remember to eat right, get enough sleep and get plenty of exercise as part of your daily schedule. The same goes for taking supplements and creating a plan of what and when to take. Taking all the pills and capsules at once can seem daunting, so learn how to separate them to increase nutrient absorption, get better sleep, support your nutritional goals – just live healthier!
* Titles are for identification purposes only. As part of its policy, the University of California does not endorse any products or services.