Our current diets have made it impossible to get all the essential vitamins and minerals our bodies need. Even fruits and vegetables that are supposed to be healthy are stripped off of these nutrients due to the growing use of pesticides in farming. For this reason, many health buffs choose to supplement their bodies with much-needed vitamins and minerals. This demand for supplements has caused brands, such as Bluebonnet, to address the gap in the market.
While access to these vitamins and minerals is easy nowadays, you should still be careful with your intake. Here are some of the most common mistakes that you should avoid when taking these supplements:
Tips for Taking Supplements
1. Taking too Much or too Little
If you follow the recommended daily allowance (RDA) for your vitamins and minerals, you may not be taking the appropriate amounts. Our diets and lifestyle have changed so much that it may no longer be the right amount to supplement our needs and lifestyle. Before taking any supplement, it is best to consult with a medical professional to advise you on dosage requirements that would best work with your current health status. Ideally, you should choose supplements that can provide you with optimal absorption of nutrients.
2. Taking Supplements at the Wrong Time
You may have heard about some people taking different vitamins throughout the course of the day. Some vitamins work best when they are taken with food, while some are absorbed better on an empty stomach. Fat-soluble vitamins, for example, are better taken in the morning because it helps you boost your energy levels. If you plan to take magnesium and calcium, take them at night, as they will improve your sleep quality.
3. Taking Contrasting Supplements
Do you know that some supplements can cancel out each other’s effects? Calcium and iron, for example, should not be taken together, as iron will cancel out the effects of calcium on the body. Iron should not also be taken in with Vitamin E as it will only block the latter’s absorption. The same is true with zinc and iron. If you need to take iron, take it with Vitamin C instead, as it can help with increased absorption.
4. Taking Fat-Soluble Vitamins on an Empty Stomach
Keep this in mind when you need to take fat-soluble vitamins – they are better absorbed with food. In fact, some of them can even cause gastric issues when consumed on an empty stomach. In general, you should take Vitamin D with your breakfast as it helps trigger the release of serotonin. Vitamin K, calcium, and magnesium all complement each other and must be taken together for maximal results. Take them after dinner to help improve your sleep.
5. Taking Water Soluble Vitamins Together
Water-soluble vitamins are those that cannot be stored in the body. They would only pass through the bloodstream and excreted out. As such, taking them together can cause them to peak and valley rather than be maintained in the bloodstream. They are better taken in split doses together with Vitamin C for maximum absorption.
Most people taking supplements must understand that these are merely “supplements”, and not a miraculous solution. There must be a conscious effort to consume organic food items, healthy doses of fruits and vegetables, and daily exercise to ensure that health is at its optimal level. Otherwise, taking supplements is nothing more than hype. Do your research before taking your supplements, and ask your doctor about it if you want to make sure what is right for you.