To function properly, your body needs 13 vitamins - 9 of which are water-soluble and 4 of which are fat-soluble. Although these nutrients are found in varying amounts in food, some people need to supplement with certain vitamins to meet their nutritional needs.
Usually, most vitamins can be taken at any time of the day. However, some vitamins are better absorbed under special conditions, so it's good to know how and when to take supplements, in order to promote optimal absorption.
Water-soluble vitamins
As the name suggests, water-soluble vitamins dissolve in water. There are nine water-soluble vitamins, which include vitamin C plus the eight B vitamins - B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B7 (biotin), B9 (folic acid). and B12 (cobalamin).
You need to consume water-soluble vitamins regularly, because unlike fat-soluble vitamins, they are not easily stored in the tissues of your body. Instead, excess water-soluble vitamins are excreted in your urine.
You can take vitamin C supplements at any time of the day, with or without food, although taking ascorbic acid with food can help reduce the potential gastrointestinal side effects caused by its high acidity.
B vitamins are water-soluble and can be taken with or without food and at any time of the day. It is recommended that people with such deficiency take B12 supplements on an empty stomach with water to promote maximum absorption of this vitamin.
Fat-soluble vitamins
Unlike water-soluble vitamins, fat-soluble vitamins depend on fats for proper absorption. It is usually recommended that you take fat-soluble vitamins with a food that contains fat. Vitamins A, D, E can be taken at any time of the day, but should be taken with foods containing fats to ensure optimal absorption.
If you take two or more pills a day, consider splitting the dose to help your body absorb nutrients more efficiently.
To ensure a solid dose of nutrients, eat vitamin salads or healthy smoothies regularly.
