We need 13 vitamins, 9 of which are soluble in water and 4 in fat. For this reason, it is essential to know when and how to ingest them to take advantage of them.
It is well known that to function properly, our body needs 13 vitamins, 9 of which are soluble in water and 4 are also soluble, but in fat, as confirmed by an investigation by ‘ Molecules’.
While these nutrients are found in varying amounts in food, some people need to supplement their daily lives with certain vitamins to meet their nutritional needs.
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Normally, most of them can be taken at any time of the day. But others are better absorbed under special conditions, so it’s good to know how and when to take a supplement to promote optimal absorption.
Water soluble vitamins
As its name implies, the soluble ones dissolve in water. As such, they do not need to be taken with food for them to be absorbed. There are nine vitamins in this group: vitamin C, plus the 8 B vitamins: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate) and B12 (cobalamin).
You should regularly consume water-soluble vitamins because, unlike fat-soluble vitamins, they are not easily stored in your body tissues. Instead, excess water-soluble vitamins are excreted through the urine, as shown by a work by ‘ Nutrition and Metabolic Insights’.
Vitamin C: It performs many essential functions. For example, it works as a powerful antioxidant and is necessary for immune health, as well as collagen and neurotransmitter synthesis, as documented by research from ‘Nutrients’. There are several forms of vitamin C supplements, including ascorbic acid, ascorbic acid with bioflavonoids, liposomal vitamin C, and calcium ascorbate. Ascorbic acid supplements have a similar bioavailability to ascorbic acid found in foods such as fruits and vegetables. It is recommended that vitamin C supplements can be taken at any time of the day, with or without food, although taking ascorbic acid with meals can help reduce potential gastrointestinal side effects caused by its high acidity. It should be noted that because excess vitamin C is excreted, doses greater than 1,000 mg are generally not required except in specific circumstances, such as during high-dose intravenous therapy
B vitamins: Sold individually or as B complex supplements that contain all eight of its component vitamins. Because they are soluble in water, you can take them with or without food and at any time of the day. They are often recommended in the morning due to their important role in nutrient metabolism and energy production. What’s more, some people can benefit from them on an empty stomach. For example, it is recommended that people with a B12 deficiency take supplements on an empty stomach with water to promote maximum absorption.
Fat soluble vitamins
Unlike water soluble vitamins, fat soluble vitamins depend on it for proper absorption. Therefore, it is generally recommended that they be taken with a meal that contains them.
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Vitamin D: It is essential for immune function, bone health, cell growth, among other things. Unfortunately, more than one billion people worldwide have deficiency of this important nutrient. It can be taken at any time of the day and most of these supplements should be taken with meals or snacks that contain fat to ensure optimal absorption. Thus, a study from the ‘Journal of the Academy of Nutrition and Dietetics’ 50 older adults found that its absorption was 32% higher in those who took a fat supplement with a meal containing fat compared to those who took it with a diet without fat. However, some supplements are not affected by what you eat. For example, an animal study found that oil-based and microsomal vitamin D supplements (vitamin D encapsulated in fatty acid spheres) can be taken without food. It is important to note that the activation of vitamin D depends on having adequate levels of magnesium. Therefore, to maintain healthy levels, you must also ensure that you are getting enough of this mineral. In addition, it should be noted that certain fat-soluble vitamins, including vitamin E, can affect the absorption of vitamin D. On the other hand, taking vitamin K along with D can benefit bone mineral density.
Vitamin E: It works as an important antioxidant and is essential for healthy blood flow and immune function. It is also a popular dietary supplement, although this nutrient is found in many foods and deficiency is rare. Supplements are generally recommended to be taken with meals. However, a 2019 study of 27 women found that as long as fat was ingested during the day, vitamin E was effectively absorbed. This means that it may not be necessary to take it with a meal containing fat as long as enough of it is consumed in subsequent meals. Keep in mind that although vitamin E is essential for health, taking too much in supplement form could cause harm in certain populations. For example, some research suggests that high-dose vitamin E supplements can lead to an elevated risk of prostate cancer in healthy men.
Vitamin K Refers to a family of fat-soluble compounds that includes vitamin K1 (phylloquinone) and vitamin K2 (menaquinones). It is necessary for blood clotting, bone and heart health, among other things. Its clinically significant deficiency is rare in adults, although it is more common in people with bleeding disorders and malabsorption problems, as well as in those taking medications that interfere with their absorption of vitamin K. You can take supplements at any time of the day with a food or snack with fats. Because most people get enough vitamin K through diet, high-dose supplements are not recommended unless advised by a doctor. If possible, it is best to separate it from the fat-soluble vitamins E and A. On the other hand, betting on vitamins D and K together can be beneficial, as these nutrients work synergistically to promote bone health and healthy calcium levels in your body.
Multivitamins
They typically contain a variety of vitamins and minerals. Some people prefer them to single nutrient supplements because they are convenient and can be less expensive. Although data on the long-term health benefits of taking a multivitamin are inconsistent, it is known that taking them can help fill in nutrient gaps, particularly in vulnerable populations such as older adults and pregnant people.
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Because these supplements commonly contain fat and water soluble vitamins, they are generally recommended to be taken with a meal. This can improve the absorption of certain nutrients while reducing the risk of gastrointestinal upset, which can otherwise occur when taking a multivitamin on an empty stomach.
If you are taking two or more pills a day, consider dividing the dose to help your body absorb certain nutrients more effectively. For example, take one pill with breakfast and one with lunch.