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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 January 11, 2021

11 Hidden Benefits of Using Oil Diffusers

11 Hidden Benefits of Using Oil Diffusers

Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

Read on for 11 hidden benefits of using oil diffusers.

1. Safe Scents That Make Sense

Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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2. Stress Relief

Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

3. Improved Sleep

Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

4. Appetite Control

Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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5. Bacteria and Mold Killing

When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

6. Decongestion and Mucus Control

Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

7. Mosquito Repellant

Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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8. Pain Relief

While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

9. The New Anti-Viral

Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

10. Improved Cognitive Function

Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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11. Money Saving

With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

Featured photo credit: Jopeel Quimpo via unsplash.com

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