Do you know how to take your vitamins and supplements?

Timing is everything when it comes to taking your vitamins and supplements, so we’ve put together a guide to help you maximize the powerful health benefits that come from taking them at the right time.

Read more about this on our blog:

The Best Time to Take Nutritional Supplements

Morning:
-Probiotics – Probiotics are best taken in the morning on an empty stomach.
• When the stomach is empty, digestive activity is quiet and stomach acid and pH balance are relatively low, increasing the chances for the helpful microorganisms to thrive.

-Iron – Iron is best absorbed in the morning on an empty stomach.
• Caffeine, dairy and calcium can negatively affect absorption, so it’s best to avoid these for several hours after taking iron.

-Multivitamins – Take multivitamins with your first meal. In the morning!
• As multivitamins contain both water and fat soluble vitamins, be sure to include some healthy fats with your meal for optimal absorption.

-B-Complex vitamins – Taking B vitamins with breakfast helps to boost your metabolism and convert your food into energy, which can be used throughout the day.

-Vitamin C- Vitamin C is best taken in the morning to support the immune system and boost energy levels.
• Vitamin C is a water soluble vitamin that lasts only a few hours in the blood stream, so if your formula recommends more than 1 tablet per day, take it in divided doses with meals to get the full benefit.

Noon:
-CoQ10 – CoQ10 is best taken at lunch time with a meal that contains dietary fats.
• Avoid taking CoQ10 late in the day so it doesn’t disturb your sleep.
-Vitamin D – Vitamin D is best taken with a meal that contains dietary fats.
• It’s possible that Vitamin D can negatively affect sleep, so lunch time is a good time to get your Vitamin D.

-Iodine – Iodine is not stored in the body, so regular intake is needed. kelp tablets taken with lunch may boost midday energy levels.

-Vitamin K – Vitamin K is best absorbed along with dietary fats and ideally should be taken during the middle of the day.
• Avoid taking vitamin K if you are taking Coumadin or any anticoagulant prescription drug, as Vitamin K can interfere with the effects of the medication.

Night:
– Fish oil – Important to support many aspects of health, fish oil is best taken with a main meal like dinner to aid absorption.

-Calcium – Calcium aids nerve transmission and muscle function. To get the full benefit, take calcium in the evening along with magnesium.

-Magnesium – Magnesium has a calming effect on the muscles and nervous system and may aid restful sleep.
• Magnesium works synergistically with calcium, so take these together either as individual supplements or in a combined formula.

In addition:
-Digestive Enzymes – Digestive enzymes can be taken with any meal or within 30 minutes of your meal. Unless you have serious digestive issues, they don’t necessarily need to be taken with light meals or snacks, but can be very beneficial for optimal breakdown and absorption of nutrients when taken with main meals.

-Fiber – Fiber supplements may be taken either first thing in the morning or before bed. Be sure to take fiber with a full glass of water and get plenty of water during the day. Fiber can delay or reduce the absorption of certain medications so always check with your healthcare provider before taking.

Should you have any questions about the best time to take supplements or any other supplement related questions, please call or email Professional Supplement Center.

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We’ve been told to take vitamin supplements at an early age, but are they really good for you? The history behind them might surprise you…

How Does Our Skin Turn Sunlight Into Vitamin D? – https://youtu.be/4VlXGA1FnSk
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Multivitamin/mineral Supplements
https://ods.od.nih.gov/factsheets/Mvms-HealthProfessional/
“Americans have been taking multivitamin/mineral (MVM) supplements since the early 1940s, when the first such products became available. MVMs are still popular dietary supplements and, according to estimates, more than one-third of all Americans take these supplements.”

The Vitamin Myth: Why We Think We Need Supplements
http://www.theatlantic.com/health/archive/2013/07/the-vitamin-myth-why-we-think-we-need-supplements/277947/
“Nutrition experts contend that all we need is what’s typically found in a routine diet. Industry representatives, backed by a fascinating history, argue that foods don’t contain enough, and we need supplements. Fortunately, many excellent studies have now resolved the issue.”

Getting your vitamins and minerals through diet
http://www.health.harvard.edu/womens-health/getting-your-vitamins-and-minerals-through-diet
“We all know that vitamin supplements are no substitute for a healthy diet, but nobody’s perfect when it comes to healthful eating. It can be particularly challenging to get the nutrients you need if you’re dieting or if you avoid animal or dairy products. So, many of us take a daily multivitamin as nutritional insurance. But research suggests that multivitamins may not be all they’re cracked up to be. ”
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(Visit: http://www.uctv.tv/) Dr. Jeffrey Tice, UCSF Department of Medicine, looks at vitamin use and the benefits and harms from these dietary supplements. Series: “UCSF Osher Center for Integrative Medicine presents Mini Medical School for the Public” [11/2013] [Health and Medicine] [Show ID: 25642]

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From:
http://www.cbc.ca
http://www.cbc.ca/natureofthings/episodes/the-curious-case-of-vitamins-and-me

22-Oct. 20015

We all think we know vitamins – and we’re told they’re essential – but why do really need them and why can’t we produce them on our own? These are a few questions on the mind of intrepid filmmaker and health-freak Bryce Sage who travels from Washington, D.C. to San Francisco to get to the bottom of the vitamin mystery.

Bryce figures a good place to start is the ‘daily values’ numbers making up the nutrition guidelines on most of our food labels, which takes him to the National Institutes of Health to decode how those numbers are calculated. While a balanced diet is surely the best way to get our vitamins, Bryce learns we may not be getting exactly what we need because of nutrition declines due to modern agricultural practices.

But before we turn to supplements, Bryce wants to know more. He visits a supplement factory to understand where they originate and even gets his blood tested for deficiency levels because he’s no stranger to playing the human guinea pig. He’ll investigate whether there’s such thing as too much of a good thing when it comes to vitamins.

Maybe the answers aren’t so black and white. What roles do geography and skin colour play in our need for Vitamin D, and could our genetics affect our individual needs for other vitamins? With vitamins and supplements in the controversial media spotlight – some singing their health-boosting praises and other claiming they cause cancer – the time is now to answer these questions.
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Nature Made Vitamin B-12 500 Mcg, Tablets, 200-Count

• Bitamin B-12 is essential for a healthy nervouse system
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Vitamin B-12 is involved in many body processes and works very closely with another B vitamin, Folic Acid. Vitamin B is alos necessary for the proper functioning of our nervous system.

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A vitamin is an organic compound and a vital nutrient that an organism requires in limited amounts. An organic chemical compound (or related set of compounds) is called a vitamin when the organism cannot synthesize the compound in sufficient quantities, and it must be obtained through the diet; thus, the term “vitamin” is conditional upon the circumstances and the particular organism. For example, ascorbic acid (one form of vitamin C) is a vitamin for humans, but not for most other animal organisms. Supplementation is important for the treatment of certain health problems, but there is little evidence of nutritional benefit when used by otherwise healthy people

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NatureWise Vitamin D3 5,000 IU for Healthy Muscle Function, Bone Health and Immune Support, Gluten Free & Non-GMO in Cold-Pressed Organic Olive Oil,1-year supply, 360 count

• NatureWise Vitamin D3 in certified organic olive oil helps to support teeth and bone health, provide immune support, and promote healthy muscle function.*
• Our formula delivers the same biologically active form of vitamin D produced by the body as a result of sun exposure, without exposure to UVB ra
• Get your daily dose. The Vitamin D Council recommends 5,000 IU Vitamin D daily for adults to achieve and maintain optimal levels.
• Our Vitamin D 5000 IU softgels are easy to swallow. Some research indicates that vitamin D3 in liquid softgel form is more bioavailable than powdered or tablet forms.*
• These Vitamin D3 immune support and bone health supplements are non-GMO and gluten-free. Third party tested for purity and potency.
• Contains gelatin

Why It’s an Essential Vitamin
Vitamin D can be found in cells throughout the entire body. It is necessary for calcium and phosphorus absorption to build and maintain strong bones and teeth, provide immune system support, and for healthy muscle function.*

Can’t You Get Vitamin D From the Sun?
Often referred to as the “sunshine vitamin,” vitamin D3 is synthesized when bare skin is exposed to ultraviolet B (UVB) light. However, studies show that most people do not get the r

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We all have friends who swear by their vitamin routine — their Vitamin C pills prevent them from getting colds, or their Vitamin D supplement really does boost their mood in the winter. But how much of this is the placebo effect? And how much of it actually works? The following vitamins are highly recommended for optimal health. Whether you decide to get these through nutritious foods or quick supplements is up to you…

Vitamin A | 0:24
Vitamin E | 1:20
Folate | 1:59
Vitamin C | 2:40
Vitamin B6 | 3:30
Vitamin B12 | 4:18
Vitamin D | 4:57
Calcium | 5:34
Magnesium | 6:22
Iron | 7:07
So, do we need vitamins? | 7:41

Read more here → http://www.thelist.com/28159/vitamins-actually-need-daily-basis/

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How to Get the Most out of Vitamin Supplements- Thomas DeLauer:
When should you take your vitamins? To learn more about how I can help you, head to http://www.ThomasDeLauer.com
Many factors play a role on how available vitamins and supplements are when you take them. Fat-Soluble Vitamins: Vitamins A, D, E and K-
These are stored in the liver and fat stores in your body, so you do not need to consume these every day. They are easy to get from food as they are not easily broken down by heat when cooking. These are the most important vitamins to eat with food, as the name implies, they are only absorbed and used by the body in the presence of fat. These vitamins dissolve in fat and are then delivered to the bloodstream for use in the body. Not much fat is needed, but if taking a supplement, or even eating fruits and veggies, but sure to have some fat added. If you make a healthy smoothie, add some almond butter or you favorite oil, such as macadamia nut oil. When eating salads, do not use fat-free salad dressings! Olive oil and lemon juice are great options. Be careful if you supplement these vitamins and be sure to check with your doctor if you feel you may need to do so. These vitamins are only needed in small quantities and can build up to a dangerous level if too many are taken. Vitamin D is the main fat-soluble vitamin in the US where deficiencies are common. This is due to inadequate exposure to sunlight. Fortified foods and supplements can help. Try to obtain 5-15 minutes of direct sunlight twice per week to avoid a deficiency, and if this is not possible then talk to your doctor about supplementation.
Water-Soluble Vitamins: Vitamin C and B-complex vitamins are water soluble vitamins that you need to be sure to include in your diet daily. Unlike fat-soluble vitamins, these vitamins are not stored in your adipose tissue or liver and are in essence washed from your body daily. Food storage and preparation are important when making sure to get sufficient quantities of these vitamins. Deficiencies are uncommon, however vegans do not have a natural source of vitamin B12 and usually need to supplement. While deficiencies are not common, it is still important to consume daily for bodily functioning. As these vitamins dissolve in water, you do not need to take these with foods, although you can if you want to.
Minerals: Calcium and Magnesium (2,4) – These are best taken with food and good to take at night. Calcium is linked to improved sleep due to its muscle relaxing abilities and magnesium has calming effects on the nervous and musculoskeletal systems.
Zinc (2,4) – Take with or after meals to avoid stomach upset. Do not take with dairy as calcium hampers absorption. Also avoid taking with iron as large quantities of iron can also hurt your body’s ability to absorb zinc. Avoid taking excess zinc, which can lead to anemia through suppression of copper absorption.
Iron (4) – Best to take on an empty stomach. Avoid taking with zinc, calcium and vitamin E as these can decrease absorption. If you have a sensitive stomach you may not do well when taking iron on an empty stomach. If so, take with a light meal.
Probiotics (4) – Best to take 30 minutes before a meal as this is when digestive enzymes, bile salts and stomach acid are at low levels. These levels peak after a meal, so this is the worst time to take a probiotic.
Fiber (2) – Be sure to separate taking fiber from other nutritional supplements as fiber can hamper mineral absorption.
Fish Oil (4) – Fish Oil is best to take with food and with your multivitamin, or other fat-soluble vitamins, if you take them. The fat in the food that you eat can help to aid in digestion and absorption. As fats take a long time for your body to digest, it is best not to take fish oil pills or eat a fatty meal pre-workout. This can cause digestive upset.
Multivitamins: As these contain both water- and fat-soluble vitamins, take with plenty of water and some food with fat in it, but try not to take with dairy as this can reduce your absorption of zinc.
References:
1. Fat-soluble vitamins

Fat-Soluble Vitamins: A, D, E, and K – 9.315

2. Water-soluble vitamins

Water-Soluble Vitamins: B-Complex and Vitamin C – 9.312

3. Get the most from your vitamin supplements
http://www.foxnews.com/health/2014/04/08/get-most-from-your-vitamin-supplements.html
4. A guide to timing supplement intake
https://labdoor.com/article/a-guide-to-timing-supplement-intake/
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In this video I discuss what are vitamins, what do vitamins do, and how many vitamins are there. I also discuss the different types of vitamins, water soluble vitamins and fat soluble vitamins.

Transcript

Intro
Whats up dude, and whats up ladies? Bryan again, and in this video I am going to discuss vitamins. We are going to discuss what they are, how many of them there are, and the 2 different categories of vitamins, so, lets roll.

So, what exactly are vitamins? Vitamins are non-caloric micronutrients that are needed in small amounts for normal body functions. The best way to consume vitamins is through a variety of nutrient-dense foods. Supplements can be used to treat certain health concerns but there is insufficient evidence of any nutritional benefit in healthy people. However if supplements are consumed choosing a whole food based vitamin may be a viable option.

There are a total of 13 vitamins, which are divided into 2 categories, water- soluble which includes vitamin B’s and C; and fat -soluble vitamins A,D,E and K.

Water-soluble vitamins cannot be stored in the body, except for B6 and B12, and are readily excreted if not used. Because water-soluble vitamins are not stored in the body, consistent daily intake is important to avoid deficiencies. Water –soluble vitamins are necessary for enzymes involved in metabolism, without water soluble vitamins the enzymes will not work.

Unlike water-soluble vitamins, fat-soluble vitamins can be stored in the body for extended periods of time and later excreted. This storage usually occurs in the liver and adipose tissue.. The ability for the healthy body to store fat-soluble vitamins decreases the risk of deficiencies however, over consumption can lead to toxicity, also referred to as hypervitaminosis.

When consuming our vitamins through foods, the risk of over consumption is extremely rare. The risk of toxicity usually occurs through high amounts of supplementation.

In our vitamin video series, we will be giving each vitamin a rating of 1 to 5. 1 representing little concern and 5 for greatest concern. This is based on if most people are getting enough through their diet.

Bottom line: We will discuss the benefits and sources of individual vitamins in future videos. Keep in mind that eating a balanced diet can be difficult. But, try to eat a variety of fruits and vegetables with vibrant colors to consume all of the vital nutrients your body needs. With that said ask your doctor about any possible vitamin deficiencies and alter your diet/supplementation if needed. Comments and questions…like or dislike below.

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