Vitamins are the same as drugs, because of their different characteristics, the time of taking and absorption are also different. Correctly grasping the appropriate taking time can not only achieve the best absorption and utilization effect, but also will not cause a burden on the body.
The Best Time to Take Vitamins
Fat-soluble vitamins: taken after meals
Fat-soluble vitamins are organic nutrient molecules that are soluble in fat. After being absorbed by small intestinal mucosa, fat-soluble vitamins will first be delivered from chyle duct to liver for decomposition, and then be delivered to cells everywhere through blood.
Such vitamins will be stored in liver and adipose tissue after eating, and will not be easily affected by external factors such as light, heat, oxygen and water, and will not be short of them. However, if you eat too much, it will accumulate in the liver, which is easy to cause poisoning risks.
Fat-soluble vitamins need fat to help them dissolve, so taking them after meals is better than fasting, which can improve the absorption rate and utilization rate of nutrients, such as vitamin A, vitamin D, vitamin E and vitamin K.
- Comprehensive vitamins generally contain water-soluble vitamins and fat-soluble vitamins, so they can be fully absorbed and utilized after eating.
- Fish oil and evening primrose oil are better absorbed after meals than on an empty stomach because they need fat to help dissolve them.
- The best time to take calcium is at night, usually 23 hours before going to bed, which can adjust the hypocalcemia at midnight and early morning, reduce bone loss and help sleep. Because the combination of oxalic acid and calcium will produce calcium oxalate, which is easy to cause urinary calculi. If you have just finished eating spinach, spinach, leeks, bamboo shoots and other foods with high oxalic acid content, you should avoid taking them.
- Iron supplements are best taken 30 minutes after meals.
Water soluble vitamins: taken before meals or on an empty stomach
Water-soluble vitamins are organic nutrient molecules that are soluble in water. Water-soluble vitamins taken together with warm water can be easily dissolved in water and absorbed. When exposed to external factors such as light, heat, oxygen, water and the like, they are quite easy to be consumed completely. If taken too much, they will be excreted out of the body in the form of urine, so they are prone to deficiency and need to be supplemented frequently.
Because water-soluble vitamins can be absorbed only by drinking water, they are suitable to be taken before meals or on an empty stomach to avoid mutual interference with food.
The main vitamins are: vitamin B1, vitamin B2, vitamin B6, vitamin B12, nicotine, pantothenic acid, folic acid, biotin, Vitamin C, etc.
- Vitamin B group should be taken at night because it can boost the spirit, so as not to affect sleep.
- Bilirubin and inositol, two nutrients, are members of vitamin B group and belong to lipophilic water-soluble vitamins.
- Chitin is recommended to be taken one hour before lunch and dinner.
- Lactic acid bacteria, grape seeds, dietary fiber, chitin and the like have better absorption effects when eaten before meals or on an empty stomach.