How to correctly and when to take vitamins and minerals to be absorbed: step -by -step guide

Do not know how to correctly and when to take vitamins and minerals? Read the article, it has a step -by -step guide.

Content

There are thousands of additives and medicines containing vitamins and minerals on the market. Which of them is worth consuming and which ones are not needed?

Read on our website another article on the topic: "What analysis should be taken to find out what vitamins are not enough in the body?".

Below you will find information about when to resort to the use of vitamins, which components should be supplemented and how to accept them. Read further.

At what time, when to take vitamins, minerals, other trace elements?

We take vitamins, minerals, other trace elements correctly

Reception of additives is a prolonged admission to the body of the ingredient, the deficiency of which you experience in the diet. What you need to supplement is closely related to your lifestyle, diseases or age.

Remember: An overdose of vitamins is also harmful to the body, like a lack. Therefore, do not engage in an uncontrolled technique. Contact the doctor for advice, or at least take an analysis for the content of a particular vitamin in your body, the lack of which you suspect. If it really lacks it in the body, then start a reception.

It is worth noting that taking only a few ingredients, regardless of these factors, is appropriate and reasonable. What time to take vitamins, minerals, other trace elements?

When to take additives, depends on their type and purpose.
Some of them are recommended to drink in the morning, others - in the evening, some - during food, others - on an empty stomach.

On the site iherb There are many useful products to strengthen health and immunity. For example, vitamins and minerals can be found in this section.

Compliance with the set time is important if you want to get the maximum benefit from taking the drug. Below will be described at what time it is better to drink one or another vitamin. Read further.

Fat -soluble vitamins: how to take it correctly to be absorbed, step -by -step guides

Fat -soluble vitamins - This is a group of beneficial substances that dissolve in a fat environment. They take part in metabolic processes, are responsible for the health of organs and systems of the body. These include vitamins:

BUT
D.
E.
K.

Now let's look at how to take complexes correctly to be absorbed. Here is a step -by -step guide:

Vitamin A, beta-carotene

It is necessary for vision, strengthens the immune system and improves the functioning of the skin. The deficiency of this vitamin can occur with malnutrition, malabsorption, as well as with excessive use of alcohol and tobacco. Indications for taking additives can be dry skin, vision problems at dusk and night, dry eye apples, increased susceptibility to infections and slow growth. In women, this is violations of the menstrual cycle and fertility, and in the elderly, the bells in the ears. You can easily get an overdose vitamin aTherefore, it is not recommended to take additives without clear indications and prescriptions of the doctor. As mentioned above, first take the tests, and if they show a shortage, then start a reception.

This vitamin should be taken in the morning - half the dose during breakfast. The rest of the lunch or in the evening, also during food.

Vitamin D.

It affects the cardiovascular and immune systems, and its correct concentration in the body is responsible for the state of your bones and teeth. Although this trace element also comes from food, its dose is too small. It is the sun that provides a certain amount of it, therefore, in our latitudes, taking drugs with vitamin d Recommended for everyone. However, higher doses (more than 2,000 IU) should be taken only after consulting a doctor. The justification is the symptoms of deficiency:

Loss of appetite
Nausea
Weakness
Frequent urination
Sweating
Skin itching
Headache
Pain in the eyes
Diarrhea
Vomit
Increased thirst

It is better to take this trace element in the morning or at lunch, during meals. It is well absorbed with fatty foods. It excites the nervous system, blocks the production of melatonin. Therefore, the reception is prohibited in the evening, as there may be problems with sleep.

Vitamin E

It is called vitamin of youth. It helps to slow down the aging process, has antioxidant properties, prevents tissue and cell changes, increases immunity and supports proper skin moisturizing. In rare cases, there is a deficit, as evidenced by general weakness, anemia, problems with concentration, visual impairment, problems with fetance and hair loss. The symptoms listed above can be an indication for the adoption of additives.

You need to take it in the morning during meals. It is perfectly absorbed if you take with fatty foods, nuts or bananas.

Vitamin K.

He is responsible for proper blood coagulation and calcification of bones. This trace element also has an anti -inflammatory and analgesic effect. Deficiency occurs in newborns, in which in the intestines there are still no bacteria necessary for its production. Its effect is blocked in people taking anticoagulants. Only these factors are the basis for taking vitamin.

Vitamin K is best taken in the evening, during a light dinner.

Water -soluble vitamins - how to take it correctly so that they are useful: vitamin C, group B

Water -soluble vitamins - This is a group of useful substances, the biochemical properties of which allow them to completely dissolve in water. They must also be accepted correctly so that these trace elements benefit the body. Do not require special efforts when taking. Totake the right AK vitamin C and b vitaminsTo be useful? Here are the tips:

Vitamin C.

Is responsible for the proper condition of the skin and mucous membranes, promotes wound healing, prevents the aging process, supports the functioning of the circulatory system and has an anti -cancer effect. It also increases the stability of cells to infections and damage. It is recommended to take about 100 mg of ascorbic acid per day, and this dose comes to you with food. Any excess will still be removed from the body in the urine.

Increased demand for vitamin C have:

Sports people (intensive physical activity)
Elderly people
Pregnant and lactating women
With intestinal dysfunction, hypertension, diabetes, malnutrition, with impaired appetite

The reason for turning to the addition may be weakness, lack of appetite, a tendency to form bruises, bleeding gums, difficulties with wound healing, frequent muscles and joints.

This vitamin is soluble in water, so when swallowing it is already dissolving. Unlike fat -soluble vitamins, it does not accumulate in the body and should be replenished daily to ensure the optimal level. Better take in the morning while eating.

B vitamins

They are responsible for the correct functioning of the nervous system. Each of them also plays its own individual role in the body - affects:

Blood pressure
Muscle contractions and immunity
Growth and development of the body, skin and hair condition
Sensitivity to insulin
Cell division process
Maintaining hematopoietic and nervous systems

Prevents congenital defects, including neurological ones, so women planning pregnancy, and pregnant women should add it to the diet. Read more:

B1 supports the cardiovascular systemaffects the development of bones.
B2 improves hair condition, nails, strengthens vision and immune system.
B3 is involved in the synthesis of sex hormones, the formation of red blood cells, reduces cholesterol and prevents intestinal and gastric disorders.
B4 is responsible for the formation and proper functioning of the cells, muscles, respiratory system, heart and brain.
B5 participates in energy exchange, cholesterol synthesis, steroid hormones. It affects the condition of the hair and the immune system.
B12 - folic acid - is involved in the production of red blood cells in the bone marrow, metabolism of proteins, fats and carbohydrates. It affects the stability of genes and increases appetite.
B13 helps in the liver and treatment of multiple sclerosis.
B15 reduces cholesterol levels, expands blood vessels, improves blood supply to muscles and prevents liver cirrhosis.
B17 can prevent the growth of cancer tumors. None of them should be consumed without clear indications.

At what time and how to accept these vitamins?

As in the case of fat -soluble vitamins, their reception should be justified.
However, their excess is not as dangerous as vitamins A, D, E and K.since the body removes them in the urine. The exception is B12 and B9that are stored in the liver.
All drugs are best taken during food, preferably in the morning. The only exception here is vitamin B12that can be taken even on an empty stomach.

Minerals - how to accept: calcium, magnesium, potassium, sulfur, chrome, iodine, iron, selenium and zinc

Vitamins and minerals - These are different categories of useful substances that help maintain health and good health. But although these trace elements are often grouped together, these compounds are completely different in chemical and biological terms. How to take minerals correctly? Tips:

Zinc

This trace element accelerates the healing of wounds, has a beneficial effect on the condition of the hair and skin, and increases immunity. It interferes with the absorption of iron and calcium, so they should be divided. Zinc is best taken during food. High doses of zinc should be taken only for a short period of time, if the doctor does not prevail otherwise.

Magnesium

This trace element improves the functioning of gray cells, prevents heart disease, stabilizes the functions of the nervous system and has a calming effect. In combination with vitamin D and calcium, it strengthens bones and teeth. Deficiency leads to nervousness, irritability, insomnia, fatigue, convulsions, twitching the eyelids. It does not matter what time to take it, although it is most often accepted before bedtime.

Iron

Iron prevents anemia. It is necessary to transfer oxygen and increase immunity. It is best absorbed, if you take it on an empty stomach, in the presence of vitamin S. Coffee and tea negatively affect its assimilation. In excess it is toxic, so be sure to take supplements consciously.

Calcium

This construction unit, and its additives can be necessary during growth, pregnant and lactating women, as well as during puberty and older people. It is worth taking it during meals in the morning or at lunch. Better absorbed when taking acidic food.

Potassium

An important dietary mineral and electrolyte. It is necessary for the heart and other organs associated with the circulatory system. The minimum recommended level of potassium consumption is currently 2400 mg for women and 3400 mg for men. Take the supplement with this trace element immediately after eating, no matter what time of day.

Sulfur

He takes part in the metabolism of fabrics. Important for the human body, as it performs a number of functions. It is part of amino acids, supports oxygen balance, promotes the active activity of the nervous system. Used only as prescribed by a doctor. It is often used in the form of ointments and gels for the treatment of encircling lichen, dermatitis and other skin pathologies.

Chromium

This trace element is a long -lived factor. This is due to its positive effect on the function of the endogenous hormone of the youth of dehydrepiapiantrosterone (DGEA) and the ability to protect proteins (including connective tissue proteins) from glycolysis. If a person has an increased level of insulin, the action of the DHEA produced by the body is inhibited, and then you can not do without chrome.

The supplement allows you to improve the clinical situation with SAH. diabetes, depression, acute infectious diseases, obesity, chronic ulcers, polyneuropathy, hypotension, acne. For the prevention of chromium, it is recommended to be taken for diseases of the heart and blood vessels. Usually it is prescribed 1 capsule 3 times a day, during meals.

Iodine

Helps in the thyroid gland. With its pathologies, it allows you to restore the functions of this organ. Ordinary iodine has pronounced antimicrobial properties. It is worse absorbed with food, rich in fiber. This mineral should not be washed down with coffee or tea, only with water. Do not increase the recommended dose and do not take over it if you missed the reception.

Selenium

This is an important mineral that supports the function of the endocrine, immune and reproductive systems. It is known for its antioxidant properties and, together with vitamin E, protects the body from free radicals, and also contributes to the normal growth of cells. Take in the morning, while eating.

Minerals can interact with each other, so it is better to take them at different times if you do not accept polyvitamins.

Important: Always choose additives from proven sources. Remember that dietary supplements can affect the absorption of other drugs. If you are pregnant or breastfeeding, consult a doctor, and do not choose additives yourself.

Do not add vitamins and minerals just like that, without any indications. It is best to check the level of nutrients in the body before starting to receive additives.

What vitamins and minerals cannot be taken together?

Vitamins and minerals are a power that nourishes the systems of our body from the inside. Often, a person’s fails in the work of organs and therefore there may be a lack of a particular trace element. Therefore, such substances are assigned in the form of dietary supplements. However, it is worth remembering that, like tablets, vitamins and minerals can be incompatible. Which of them cannot be taken together? Below is published information in compatibility or its absence.

If the doctor prescribed you vitamins or minerals that do not combine with each other, then they can be taken. But it is recommended to drink them at different times of the day - for example, some during the day, while others - in the evening. This will help to avoid negative influence and maintain a useful effect.

What vitamins and minerals are taken with neurosis?

A neurosis is an exhaustion of the nervous system. This disease is often found, especially in the realities of modern life. A person with neurosis has the following symptoms:

Fast fatiguability
Weakness
Apathy
There are no forces and motivation for life
Reduced productivity

These psychopathological symptoms do not pass even after a long holiday. A person can only support his body with dietary supplements and other drugs. Vitamin additives play an equally important role in the treatment of this pathology. What vitamins and minerals are taken with neurosis? The following drugs have the healing effect in this case:

Sulbutiamine - B1 and thiamine in a doubled formula. It dissolves perfectly in lipids and contributes to the improved penetration of this compound through the hemato-endopalic barrier to the brain.
Derivatives of the gamma-aminomatic acid - Completely act on nerve tissues. They are able to expand the vessels of the brain, eliminating their spasms.
B vitamins and magnesium - The best vitamins of this group for the treatment of neurosis are considered B3 and B6. Magnesium prevents the excessive arousal of neurons, has a soothing and stabilizing mood with an effect, and also removes anxiety.

How and when to take vitamins and minerals, we figured out. But it is also important to know how many months you need to drink these trace elements. Read further.

How many months to take vitamins and minerals?

It is necessary to take vitamin complexes constantly, especially, against the background of vitamin deficiency. How many months to take vitamins and minerals?

Vitamin-mineral complexes are usually divided into two categories.
In the first - each of the vitamins and microelements from 50 to 100% of the daily norm. Similar additives are used for 2 months, then take a break and repeat the course.
If the dosage is above 100%, the admission course is usually designed for about a month. Then also take a break, and resume the reception again.

Important: Do not prescribe increased doses of vitamins and minerals for yourself. It is dangerous to health!

For example, vitamin D accumulates in the body. With an overdose, it causes vomiting, then hypercalcemia and the most dangerous complication can develop - this is a coma. To find out what vitamin or mineral you do not have enough, you should consult a doctor and take tests. The doctor will determine a lack of approximate symptoms and send to the laboratory for blood donation. And only then he will prescribe a suitable drug. Good luck!