A balanced diet is the best way to provide your body with the daily nutrients it needs. But a busy lifestyle means that sometimes this requires not only food, but also additional funds. This is where vitamins or multivitamins come in – an expert-approved, effective way to supplement your diet.
Should you take multivitamins?
Nutritionist Suman Agarwal told Vogue that multivitamins can be beneficial at any age: “Anyone who doesn't get enough vitamins and minerals from regular foods should talk to their doctor and consider taking a daily multivitamin.”
In turn, Dr. Visakha Shivdasani noted that different vitamins are important at certain stages of life: “For example, pregnant women need folic acid and iron; women during menstruation – iron; Vegetarians are most likely to be deficient in B12; As you age, you may need calcium, and most people need vitamin D.”
What should a multivitamin contain?
Suman Agarwal explained that multivitamins should include B vitamins to replenish nutrients that are usually depleted by modern lifestyles and diets. She also emphasized the benefits of micronutrients such as zinc, selenium, iron and calcium, and fat-soluble vitamins A, D and E. The antioxidants lycopene and astaxanthin will also help the body.
When is the best time to take multivitamins?
- Vitamin C – after breakfast.
- Omega-3 and ubiquinol – after lunch. Omega-3 is best taken with food. This will improve absorption and reduce unpleasant side effects.
- Iron – It is best absorbed on an empty stomach, so it should be taken at least an hour before meals or two hours after.
- B vitamins – in the first half of the day. According to Dr. Shivdasani, B-complex vitamins promote wakefulness in some people when taken late in the day.
- Magnesium – Best taken 15 minutes before bedtime to promote better sleep and relaxation.
Which vitamins can be combined with each other and which cannot?
Vitamin C taken along with iron improves its absorption. According to Dr. Shivdasani, calcium, magnesium, vitamin D and K2 act synergistically. And zinc and copper, the most important minerals, compete with each other. Taking large doses of zinc may interfere with copper absorption. Visakha Shivdasani explains: “It is usually recommended to take them at different times of the day, for example zinc in the morning and copper in the afternoon or evening.” Calcium may interfere with iron absorption if taken at the same time, she adds.
