Even with a properly balanced diet, you may not get enough of some vitamins, but before you reach for vitamin supplements to fill up their deficiencies, see what, when and how to take them to really work.
1. Not on an empty stomach
Before you swallow any vitamin, eat something. Putting vitamins in the empty stomach, you can damage its mucous membranes or make it simply not absorb, so eat a decent breakfast before you swallow a vitamin supplement, why is breakfast?
2. Connect wisely
Remember that some vitamins are only soluble in fats. Pay special attention to vitamins A, D, E and K – these are fat-soluble vitamins and only in their presence can enter the bloodstream.
Do you need sports level? Check the level of vitamin D. The test costs about PLN 60, and research has shown that the deficiency of this vitamin significantly increases the risk of injury.
Therefore, take them preferably during a meal with something greasy, such as butter or mayonnaise. Note – it is better not to take K and E vitamins at the same time, the latter increases blood clotting and the other vice versa.The excess of vitamin E may therefore reduce the effect of vitamin K and make sure that blood will not clot if injured.
3. Check it out
You can check at home if the vitamin has a chance to get in. Some vitamins are sold in tablets that are too acid resistant, so before you start taking a specific preparation regularly, run an experiment.
According to the recommendations of the US Pharmacopeia, an official list of medicines authorized in a given country, tablets and capsules should dissolve within 30 minutes of ingestion.” Dr. Tod Cooperman of ConsumerLab, a company that evaluates the quality of medicinal products, advises that a tablet or put the capsule in a warm vinegar (more or less at body temperature) and wait for half an hour with stirring.If the pill is not dissolved, it means that it is better to look for another preparation, because it may not work.
4. Not at bedtime
In order not to have problems with falling asleep, do not swallow the vitamins before going to sleep, some vitamins have a stimulating effect. According to Prof. Jodi A. Mindell, psychologist at St. Joseph’s University, B vitamins should be avoided in the evening.
5. Not too much
Do not exceed doses recommended in the attached leaflet, unless by doctor’s recommendation.But against appearances, vitamins can also be overdosed. And you can feel it painfully, because hypervitaminosis can lead to kidney stones, bone decalcification, baldness, heart problems and even disease cancer.