There are a variety of nutritional supplements on the market designed to help meet daily vitamin and mineral needs. The question arises as to whether it is really necessary for health to take vitamins through dietary supplements and if so, what should you pay attention to?
The physician Dr. Neha Vyas from the Cleveland Clinic in the USA explains that it is actually not necessary to take vitamins through dietary supplements. It makes much more sense to eat healthily and generally pay attention to your health. Under certain conditions, taking vitamins can still make sense.
When are nutritional supplements appropriate?
For example, according to the expert, this applies to women who are planning a pregnancy or are already pregnant. In this case, it is definitely advisable to take a prenatal vitamin.
Another example where taking vitamins through supplements should be considered is for people who have trouble getting them through their regular diet.
Another factor that can determine whether vitamins should be taken in the form of dietary supplements is access to sunlight. If you have problems spending enough time in sunlight, the doctor recommends taking vitamin D.
Additionally, Dr. Vyas people at increased risk of osteoporosis to consume calcium in the form of dietary supplements.
Have a medical examination before taking
However, before you start taking nutritional supplements, according to Dr. Vyas is generally advised to undergo a medical examination.
There are various tests that can help find out which vitamins and minerals you might be deficient in. In addition, there is no substitute for a healthy diet, adds the doctor.
“A good diet includes lots of different colors in the foods you eat. If you want to stick to a specific diet, the Mediterranean diet, with its high levels of healthy fats, healthy grains and a wide variety of fruits and vegetables, is a good place to start,” says Dr. Vyas in a press release.
If vitamins are taken through dietary supplements, it is generally important to inform your family doctor about the vitamins you have taken. This is particularly true when taking medication. The doctor explains that it is possible that the nutritional supplements you take can interact with medications.
What role does the time of day play?
Another interesting point when taking vitamins through supplements is the time of day. While many people take vitamins in supplement form, most people probably don't realize that when and how they are taken can affect their effects.
“If we don’t take vitamins in the right way, we don’t see any improvement,” explains Dr. Rodolfo Perez-Gallardo, another physician at the Cleveland Clinic, in an independent article.
This is due to the fact that if the vitamins are taken incorrectly, the body cannot fully utilize the vitamins. However, the correct intake has more to do with the eating and drinking habits of those affected than with the time of day at which nutritional supplements are taken, according to the expert.
Water-soluble vitamins – this is important to note!
“For example, vitamin C and vitamin B12 are water-soluble vitamins, meaning they require water to be absorbed,” explains Dr. Perez Gallardo. Therefore, these vitamins should be taken on an empty stomach with a glass of water. It is also advisable not to take vitamin B12 before sleeping, as it can have a stimulating effect.
Fettlösliche Vitamine
Vitamin A, vitamin E, vitamin K and vitamin D, on the other hand, are fat-soluble vitamins that, according to Dr. Perez-Gallardo is best taken after eating a high-fat snack. All you need to do is eat full-fat yogurt before taking it.
However, it is more difficult to determine the correct time to take multivitamins because they are often water- and fat-soluble vitamins. Therefore, multivitamins should be taken with a meal so that the fat they contain supports absorption, and a glass of water should also be drunk, explains the Epxerte.
However, water-soluble vitamins in this combination are less absorbed by the body, which is why Dr. According to Perez-Gallardo, it is generally recommended to take water- and fat-soluble vitamins separately for optimal absorption.
For example, folic acid, as a water-soluble vitamin, should be taken on an empty stomach with a glass of water, while other prenatal vitamins are recommended to be taken with water and a meal. The topic of correct intake should therefore also be discussed when consulting a doctor. (as)
