ATTENTION TO THE CONSUMER: How to take dietary supplements to food.
It is not uncommon for people to use a variety of vitamin and mineral supplements, as well as a variety of other dietary supplements to optimize and enrich their diet. And although the use of multivitamins has slightly decreased in recent years, the use of vitamin D and dietary supplements with omega-3 polyunsaturated fatty acids has significantly increased..
Among the most popular dietary supplements are probiotics, omega-3 polyunsaturated fatty acids, multivitamins, vitamin C, turmeric, calcium and magnesium..
It is worth paying attention to when and how these dietary supplements are taken – for example, with or without food, in the morning or in the evening, before or after training (if you play sports).
The timing and circumstances of the use of dietary supplements can be important in terms of both safety and efficacy. Certain supplements may also be contraindicated in certain health conditions or if taking certain medications.
Here are some simple and helpful guidelines for the most common dietary supplements.
Multivitamins contain both water- and fat-soluble vitamins, and sometimes also minerals. It is recommended to take them half a dose in the morning, during breakfast, and the second half of the daily norm. – during the main meal (during lunch or dinner). Taking multivitamin dietary supplements with food is generally safer. For example, B vitamins and vitamin C taken on an empty stomach can cause stomach pain or nausea.
Fat-soluble vitamins are not beneficial if consumed without a small amount of fat, such as an egg or vegetable oil. In this case, excessive use of fat should be avoided, since this prevents the absorption of water-soluble vitamins from the gastrointestinal tract..
If you use individual vitamins or minerals, you should pay attention not only to the timing of their intake, but also to the combination with other dietary supplements. For example, fat-soluble vitamin K2 is preferably taken with food containing some fat, during the day or in the evening. Calcium can be taken during the day, but magnesium is best taken at night and not combined with food.
An average healthy person needs about 200 μg of vitamin K2 per day, but with the simultaneous intake of high doses of vitamin D, this amount can be higher. People using vitamin K antagonists (medicines that reduce blood clotting) are not recommended to use dietary supplements with vitamin K2, therefore, before using any dietary supplements, it is imperative to consult a doctor.
Zinc should not be taken with calcium and / or iron, as they can interfere with the body’s absorption of zinc. You should also avoid consuming calcium or vitamin E with iron, as they interfere with the absorption of iron..
Iron is also best taken on an empty stomach, either in the morning or afternoon..
Magnesium, which is one of the most important minerals for our body, is best taken in the evening and does not depend on food intake. At the same time, magnesium and calcium (if you are taking calcium) are best taken at the same time..
If you exercise regularly, consider consuming calcium and magnesium in a 1: 2 ratio, respectively, with your pre-workout meal. Although the ideal magnesium to calcium ratio is considered to be 1: 1, most people get much more calcium from their diet than magnesium..
Vitamin B12 is relatively poorly absorbed from the gastrointestinal tract, so it is best taken on an empty stomach to optimize absorption. Vitamin B12 can also interact with a variety of medications, including medications for bone loss, cancer, gout, high blood pressure and gastric hypersecretion, such as H2 receptor blockers and proton pump inhibitors, so consult your doctor before using it..
Indigestible fiber – fiber – can interfere with the body’s absorption of fat, so most of these dietary supplements are best taken separately from any polyunsaturated fatty acid dietary supplement. Remember that these supplements slow the movement of food through the stomach and intestines, so they are best taken at least three or four hours before a workout or competition, or towards the end of the day. Psyllium is best taken two hours after a meal with a full glass of water.
As for omega-3 PUFA dietary supplements, they can cause stomach upset if taken immediately before exercise, so it’s best to reschedule them during breakfast, along with a multivitamin..
Also keep in mind that krill oil supplements are contraindicated in people with shellfish allergies..
You should not take dietary supplements with omega-3 PUFAs if you have a bleeding disorder or are taking anticoagulants.
Dietary supplements containing bromelain, papain, when taken with food, can improve digestion. Although there is currently no reliable data on the effectiveness of bromelain for reducing muscle pain after exercise, if you are
taking bromelain for this purpose, use it on an empty stomach after exercise, in the morning or in the afternoon..
Probiotics help maintain and restore normal gut flora by supplying beneficial bacteria to our bodies. They are best taken on an empty stomach, two to three hours before the first meal or after the last meal. It also makes sense to reduce your intake of processed foods and sugar to increase the effectiveness of probiotic supplements..
Generally, antioxidant dietary supplements such as resveratrol, astaxanthin, vitamin E, ubiquinol are fat-soluble and best taken with fatty foods.
Ubiquinol is best taken by dividing the daily allowance into 2 doses, during the main meals with meals containing fat.
Vitamin E and Astaxanthin can be taken once daily with a fatty meal to increase absorption.
Dietary supplements containing resveratrol can be taken on an empty stomach.
Intake of antioxidant dietary supplements by athletes or people who exercise regularly just before exercise has the curious effect of decreasing insulin sensitivity. It also interferes with the body’s ability to defend itself against oxidative damage. For this reason, antioxidant dietary supplements should be taken before meals and only for really tough competition (training).
In all other cases, these dietary supplements should be taken as late as possible after training..
In general, the more varied and complete your diet, the less dietary supplements you will need. A balanced diet is the best way to provide the body with all the nutrients the body needs..
Vegetarians and vegans are perhaps some of the few who really need to consume certain dietary supplements, as many important nutrients are found only in animal products..
Omega-3 polyunsaturated fatty acids, vitamin B12 are the earliest examples of nutrients that come to mind that people on a vegetarian or vegan diet are not getting enough. But the lack of any nutrients, vitamins, minerals can cause significant damage to health.
Also, dietary supplements can be very beneficial for certain macro- and micronutrient deficiencies in your diet. Just keep in mind that the more supplements are taken, the more difficult it becomes to do it right and with maximum health benefits..