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5 Secrets of Getting the Most from Your Vitamins and Supplements

5 Secrets of Getting the Most from Your Vitamins and Supplements

Many of us take vitamins and supplements in order to support our health and well-being. One of the challenges we face is choosing from the many options. It might be an even greater challenge yet to properly prioritize our vitamin intake.  We must address such questions as, “Is there a specific time of day to take a given supplement that is most ideal?”, or “Can they all be taken together at the same time?”

Indeed, we should be mindful about which supplements to take, when.  According to the latest research from the medical community [1], some vitamins and minerals, like calcium and iron, can inhibit absorption of each other up to five fold [2]. On the other end of the spectrum there are vitamins such as iron and vitamin C that work in synergy with one another, and taking them together improves absorption [3]. In fact, there has been a great deal of quality research conducted for years which we can draw upon, that can lend itself to practical, daily, real-life application.

Knowledge is power.

Below is the summary of the strongest and most common interactions of vitamins and minerals with each other and with food. Following suggestions outlined below will help you get the most from your supplements. Until now, most people have lacked the proper information about vitamin interactions.  With the vitamin secrets I share below, you will be able to take them in a way that they have the most positive effective on your body.  If you are prepared to receive these well-kept, hidden secrets of vitamin know-how, it will prove beyond powerful in the most beneficial, healthy ways.

Secret 1

Take vitamins B1, B12, iron and CoQ-10 during the first half of day.

These micronutrients especially in the larger quantities have energizing effect on the body and as such are best taken during the first half of the day [4,5].

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Secret 2

Take all fat-soluble vitamins and minerals with a meal containing fat.

Fat-soluble vitamins (A, E, D and K) as well as fat-soluble micronutrients such as CoQ-10, lycopene, lutein, astaxanthin and other carotenoids need presence of fat to be absorbed well [6].

Secret 3

Take calcium and magnesium supplements in the evening.

Calcium and magnesium are important minerals that can help our bodies relax. The body uses calcium at night as it is a natural muscle relaxant. Research has shown that disturbed sleep patterns, such as a lack of deep REM sleep, have been associated with low levels of calcium [7,8].

Secret 4

Take calcium and iron supplements at least 4 hours away from each other. Opt for liquid iron supplements and take them with vitamin C. Drink with water or orange juice.

Calcium and iron can inhibit absorption of each other up to five-fold and are best taken at different times of day [2].  Vitamin C greatly improves iron absorption. Iron absorption can be inhibited by polyphenols in beverages, thus iron supplements should be taken with water or juice.

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Secret 5

Do not drink soda, tea or coffee within 2 hours of taking your supplements other than antioxidants.

Polyphenols in many beverages greatly inhibit absorption of vitamins and minerals [9,10]. Take your supplements with water or juice.

 

While it might be the most convenient to take all the supplements at once, in order to get all health benefits it’s worth following the Vitamin Secrets and setting appropriate times for taking each of them.

 

List of References:

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1. http://www.vital-formulas.com/scientific_evidence/nutrient-interactions/

2. Calcium supplementation: effect on iron absorption. Cook J.D., et al. Am J Clin Nutr. 1991; 53: 106–11.

3. Effect of ascorbic acid intake on nonheme-iron absorption from a complete diet. Am J Clin Nutr January 2001 vol. 73 no. 1 93-98.

4. Vitamin B12 (cobalamin). University of Maryland Medical Center. http://umm.edu/health/medical/altmed/supplement/vitamin-b12-cobalamin

5. Clinical aspects of coenzyme Q: Improvement of cellular bioenergetics or antioxidant protection? Littarru, Gian Paolo, et al. Handbook of Antioxidants, Eds. Enrique Cadenas, Lester Parker, New York: Marcel Dekker, Inc. 1996, pp. 203-239.

6. Influence of dietary fat on beta-carotene absorption and bioconversion into vitamin A. Nutr Rev.</span> 2002 Apr;60(4):104-10.

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7. The multifaceted and widespread pathology of magnesium deficiency. S. Johnson. 2001. Med Hypotheses. 2001; 56(2).

8. http://www.medicalnewstoday.com/releases/163169.php

9. Inhibition of food iron absorption by coffee. Am J Clin Nutr. 1983 Mar;37(3):416-20.

10. Inhibition of non-haem iron absorption in man by polyphenolic-containing beverages. Br J Nutr.</span> 1999 Apr;81(4):289-95.

Featured photo credit: Vitamins Clock via vital-formulas.com

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Last Updated on September 20, 2018

How to Stay Calm and Cool When You Are Extremely Stressful

How to Stay Calm and Cool When You Are Extremely Stressful

Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

1. Breathe

The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

  • Take five deep breaths in and out (your belly should come forward with each inhale).
  • Imagine all that stress leaving your body with each exhale.
  • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

Feel free to repeat the above steps every few hours at work or home if you need to.

2. Loosen up

After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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3. Chew slowly

Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

4. Let go

Cliche as it sounds, it’s very effective.

The thing that seems like the end of the world right now?

It’s not. Promise.

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Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

Letting go isn’t easy, so here’s a guide to help you:

21 Things To Do When You Find It Hard To Let Go

5. Enjoy the journey

Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

6. Look at the big picture

The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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Will this matter to me…

  • Next week?
  • Next month?
  • Next year?
  • In 10 years?

Hint: No, it won’t.

I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

Stop agonizing over things you can’t control because you’re only hurting yourself.

7. Stop demanding perfection of yourself

You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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8. Practice patience every day

Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

  • The next time you go to the grocery store, get in the longest line.
  • Instead of going through the drive-thru at your bank, go inside.
  • Take a long walk through a secluded park or trail.

Final thoughts

Staying calm in stressful situations is possible, all you need is some daily practice.

Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

Featured photo credit: Brooke Cagle via unsplash.com

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