When and how to take your vitamins

Sometimes one of the most confusing factors, of vitamin supplements, is when and how to take them.Here are some guidelines that will help you, to gain the most benefit from your nutritional supplements. It is important to keep in mind that individual products may interact with each other, with medications, and even with particular types of foods. You should always be sure to read labels carefully, and follow the instructions of your licensed health care practitioner. It is also recommended to discuss with your doctor what you are taking, to identify possible negative or beneficial interactions, between drugs and natural products. Remember that as with everything else, toxicity is possible, (especially with the fat-soluble vitamins). You should be sure that you are making informed choices, when taking vitamins and supplements. Here is what you need to know about when and how to take your vitamins-

• When you take them is important-Experts advise that you should take vitamins with food. This is because, generally, most vitamins are best tolerated and absorbed when taken with food. In addition, vitamins are best taken in dosages that are spaced, throughout the day, rather than all at once, to maintain proper levels of intake. If you must take them all at once, you should be sure to take them with your largest meal of the day. It should also be noted that the absorption of minerals can be inhibited by fiber supplements.
• You can deal with difficult to swallow pills-If you are finding it difficult to swallow pills, you should consider opening the capsules, or blending them into a smoothie to drink. Keep in mind that many supplements are now available in powder, or liquid form, which may be more user friendly.
• Take note of whether you are taking fat or water soluble vitamins-The most common fat-soluble vitamins are: Vitamins A, D, E and K. It is important to understand that these vitamins require fat, either animal or vegetable, to be present in the stomach, for them to be optimally absorbed. These vitamins are especially best taken with meals. The most common water soluble vitamins are the B vitamins and Vitamin C. It should be noted that these vitamins do not require fat, to be optimally absorbed by the body. However, B vitamins require an acidic environment, to be absorbed. Because of this, if you are currently taking antacids, H2 blockers or other drugs that deplete stomach acid, you may have a decreased ability to absorb B vitamins.
• Know about zinc-Anyone considering taking zinc should understand that taking to much can cause stomach cramping, and nausea. It has been found that some people, can tolerate the RDA (15 mg) at one time and no more, so it may be beneficial, to consider the amount of zinc per capsule of multivitamin or mineral. However, keep in mind that if the zinc, does not cause stomach upset, it is beneficial for a number of conditions, and the unpleasant effects can be lessened by taking it with food. However, more than 100 mg of zinc should not be taken in one day.
• Herbal remedies are different-Consumers should understand that unless it is specifically noted on the label, or you are instructed to do so by your doctor, herbal remedies are generally best taken away from food for maximal absorption and effect. The guidelines for this mean taking an herbal supplement at least 20 to 30 minutes before meals, or one and a half to two hours after.
• Calcium and sleep are connected-There are studies that suggest that calcium, is best taken before bed, to have the most beneficial effect, on building bone strength, and mass. One of the benefits may be that taking a calcium/magnesium supplement, before bed may also help promote better sleep, as it is a natural muscle relaxant and can calm the mind.