Millions of people take vitamins daily to help maintain overall health, but not everyone will have a positive effect if taken at the wrong time of day, according to experts. “When people don’t take vitamins the right way, they don’t see improvement,” said family physician Rodolfo Pérez-Gallardo, MD. cleveland clinic. “Your body can’t fully absorb vitamins unless you know the best time to take them.”
However, not everyone agrees. “There is little research to suggest the timing of supplement consumption for optimal benefits,” Dr Jagdish Khubchandani, MBBS, Ph.D., a professor of public health at New Mexico State University, tells us. “The biggest question is whether a supplement is needed or recommended. Are there natural sources of vitamins, minerals, and nutrients that I can take? And above all, do supplements really work? The US dietary supplement market year and It is expected to continue to grow, but most supplements have not been shown to have beneficial health effects.”
Dr. Khubchandani continues: “Also, for the vast majority of people, the timing of supplement intake may not matter, but you have to take into account their health/disease conditions, drug-supplement interactions, related restrictions with the diet and make sure that the recommended requirements are met. supplements are taken at the same time every day.” Eat This, Not That! Health spoke with experts who share what you should know about supplements before taking them and why time of day matters for certain. Read on and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.
Kelly Johnson-Arbor, MD, FACEP, FUHM, FACMT Medical toxicologist and co-medical director of the National Poison Center of the Capital tells us: “Dietary supplements are not classified as drugs by the US Food and Drug Administration. This means they are not as strictly regulated as prescription or over-the-counter drugs, and do not need to be tested for safety.” or efficacy”. before they are marketed to the public Because of this, supplements may contain different ingredients or ingredient dosages than those listed on the package label, and may not be effective in treating the conditions they claim to control.
As always, people should contact Poison Control if they have unexpected or unwanted symptoms after the use of dietary supplements. There are two ways to contact Poison Control in the United States: online atwww.poison.org or by phone at 1-800-222-1222. Both options are free, confidential and available 24 hours a day.
Dr. Suzanne Soliman, PharmD, BCMAS and founder of Pharmaceutical Moms Groupdirector of health, member of the ACMA Board of Health, NJ, says: “Supplements are necessary, especially when you are not eating a proper diet. Many of us are constantly on the go and therefore consume diets rich in processed foods and we are not getting the nutrients we need from food.In these cases, supplements are necessary.The most important thing to know about supplements before taking them is that they are not closely regulated and brand quality does matter .
Generally speaking, the cheapest and cheapest brands may not contain what is listed on their label. If you are taking a supplement, it is very important to tell your doctor or other health care providers, as they can potentially interact with prescription medications or even laboratory tests. Some supplements may also be contraindicated in people with certain chronic conditions.”
There are eight groups of nutrients in the B vitamins and each one has a vital role in energy and the maintenance of cellular health. There are many reasons why someone may be deficient in B vitamins, such as certain health conditions like Crohn’s disease, which can prevent the body from absorbing the vitamins, the elderly, pregnancy, or diet. Deficiency symptoms can range from fatigue, mood swings, anemia, swollen and inflamed tongue, cognitive difficulties, weakness, balance problems, and strange sensations, numbness, or tingling in the hands, legs, or feet.
According to Dr. Soliman, “B vitamins are generally taken in the morning. This includes vitamin B12 and vitamin B6. Vitamin B6 can interfere with sleep and can affect dreams if taken at night. Vitamin B it plays a role in energy production and stimulates the brain. They would probably affect sleep and provide an energizing effect if taken at night. I recommend the morning just for them.”
Dr. Khubchandani explains: “The B vitamins are involved in sugar and energy metabolism and are water soluble. They can be taken at night, but the best time is in the morning, as a function is needed strong metabolic rate and energy throughout the day that can be recovered. aided by the consumption of vitamin B in the morning A diet rich in vitamin B is key to brain function also (eg, reduced stress, improved cognition) and deficiency is associated with higher levels of neuronal inflammation and oxidative stress. So the best time for a multivitamin pill rich in B vitamins it can be consumed with breakfast to obtain greater benefits”.
Lisa Richards, nutritionist and author of candida diet adds: “Water-soluble B vitamins are a great addition to any supplement regimen, but should be relegated to the morning or day. B vitamins should not be taken at night, as they work in the body to convert food into “Therefore, taking them close to bedtime can disturb or inhibit sleep. They are also water soluble, which means they can be taken without food or dietary fat, and are just as easily absorbed.”
Dr. Johnson-Arbor says: “Pre-workout supplements are popular with athletes and bodybuilders, and can have a beneficial effect on athletic performance and energy. Many pre-workout supplements contain caffeine or similar chemicals that can enhance energy production and wakefulness. Since caffeine is a stimulant drug, it is not good to use these products at night, as they can cause insomnia or interfere with the overall quality of sleep.”
Dr Michael Hirt, a Harvard University Board Certified Nutritionist and Board Certified in Internal Medicine and is with the Center for Integrative Medicine in Tarzana California states, “Everyone knows not to take caffeine pills at night, but many feel They are surprised to discover that their sleepless nights may be the result of hidden sources of caffeine in their late-night supplement regimen. Do you plan to hit the gym after work? Do you have an important meeting after lunch? Be sure to carefully read all the ingredients in your pre-workout drink or in your “spotlight.” You might be surprised to find that among the top-of-the-line ingredients you expect, there may also be some caffeine-laden herbal extracts that can leave you feeling amp’ d for a midnight pickleball game avoid taking these ‘caffeinated’ herbs late in the day: matcha, guarana, cocoa, green tea, green coffee bean and leaf of guayusa tea”.
According to Dr. Khubchandani, “The use of vitamin D has increased substantially in recent times due to the belief that it helps protect against COVID-19. There are only a couple of studies that show the best times to take this vitamin.” For example, some evidence suggests that our bodies may associate vitamin D with sunlight and sleep, at night, there is a natural increase in melatonin (which promotes sleep) and take vitamin D at night can interrupt sleep. But one has to eat a good, fat-filled meal to help absorb vitamin D, which is dinner for some people.
So watch how your body and eating habits react and plan accordingly. Calcium and vitamin D they are intricately linked and are best absorbed together. Also, calcium competes with magnesium for absorption in the stomach and magnesium promotes sleep and relaxation. Therefore, to get the most benefit from magnesium, consume calcium and vitamin D earlier in the day with large meals.”
sad betterMPH, RD, LD says, “Fish oil supplements have grown in popularity over the past decade in the world of health and wellness. Most people can benefit from integrating a fish oil supplement into their regimen. daily.However, the timing of this supplement is important to its effectiveness and to avoid negative side effects.Because fish oil is high in fat, taking it before bed can cause acid reflux symptoms such as indigestion and heartburn. Research shows that it is best absorbed when taken with a source of fat, therefore taking it in the morning with a breakfast or lunch that contains a healthy fat source would be ideal to avoid poor sleep due to reflux.”
While taking fish oil has many benefits, such as a reduced risk of heart disease, lower blood pressure, and lower cholesterol levels, there can be side effects. mayo clinic says: “Possible interactions include:
- Anticoagulant and antiplatelet drugs, herbs and supplements. These types of drugs, herbs, and supplements reduce blood clotting. It is possible that taking fish oil supplements with them increases the risk of bleeding.
- Blood pressure medicines, herbs and supplements. Taking fish oil supplements might slightly lower your blood pressure. Taking these supplements with blood pressure medications might increase the effects on your blood pressure.
- Contraceptive drugs. Some birth control medications can interfere with the effect that fish oil usually has on triglycerides.
- Orlistat (Xenical, Alli). Taking fish oil with this weight loss medication might decrease the absorption of fatty acids from fish oil. Consider taking the supplement and medication two hours apart.
- Vitamin E. Taking fish oil can lower vitamin E levels.
