When to take vitamins in the morning or in the evening. When is the best time to take vitamins?

Vitamin supplements can be a great way to fill the body's need for necessary vitamins and minerals. But you need to know how to take vitamins correctly, at what time of the day and when it is better to drink them. After all, vitamins are not sweets that I ate when I wanted to. And to get maximum benefit, to ensure optimal absorption by the body, it is important to know all these subtleties.

The role of vitamins in the body

Vitamins play very important role in the human body, support normal exchange substances, increase our activity, protect against diseases, make the skin clean and smooth, strengthen nails and promote the growth of strong healthy hair.

An excess of vitamins can be just as harmful as a deficiency. For example, an excess of vitamin C in the body can contribute to the formation of kidney stones, the appearance of allergic rashes, affect the work of the stomach. In addition, an excess of this vitamin interferes with the absorption of vitamin B6 and magnesium.

An excess of vitamin D leads to fragility and fragility of bones, nausea, headaches.

Vitamins A, D, F, E are found mainly in the intestines. Too much high content vitamin A causes headaches, as well as symptoms of poisoning, accompanied by nausea.

From this we can conclude that it is important to know which vitamins are lacking in the body, at what time it is better to take one or another vitamin, with which vitamins and minerals simultaneous intake can contribute to better absorption, and with which it is not compatible.

When is the best time to take vitamins?

Studies show that many people have an insufficiently balanced diet and many do not receive essential substances from food. The intake of vitamin complexes is designed to fill the gap in the lack of vitamins.

The timing when we drink a particular vitamin is very important to get the maximum benefit. Some vitamins need to be taken with food to improve absorption, while others need to be taken on an empty stomach.

How to take vitamins on an empty stomach

Some vitamins need to be taken on an empty stomach. This should be done half an hour before meals. Morning is the best time right after sleep.

After eating, vitamins should be taken no earlier than an hour after eating.

Do not drink vitamins just before bedtime, as this can cause insomnia. Nevertheless, any vitamins stimulate the body.

What vitamins should I take for breakfast

Most vitamins should be taken with breakfast. The list of such vitamins includes multivitamins, B vitamins, vitamin K and C. This is very convenient time not to forget to drink vitamins. In addition, for example, B vitamins can convert food into energy, which will help you start your day better.

There is, however, one nuance. Do not drink calcium along with multivitamins that contain iron. Calcium can absorb iron. Therefore, if you are taking a multivitamin with iron at breakfast, then calcium should be taken at another meal during the day, such as lunch or dinner.

It is also important to know that vitamin C helps the body absorb iron better. Therefore, this vitamin can be drunk in the morning along with iron.

What vitamins are better to take with lunch, before and after lunch

If dinner is over best time taking vitamins, then at this time it is better to take a multivitamin, a complex of vitamins of group B, vitamin E and C, or any other vitamins.

Most importantly, you need to take vitamins with food so that they are better dissolved and absorbed by the body.

Many multi-complexes contain a small amount of calcium and at the same time iron. Such an amount of calcium should not affect the absorption of iron, so you can drink such a complex without fear. If you separately need to take calcium in large doses, then this should be done at least an hour after taking the multi-vitamin complex.

Compatibility of vitamins and minerals

Some vitamins are better absorbed by the body in combination with other vitamins. So, for example, vitamin A is better absorbed by the body when taken with vitamins of groups B, E, D. This effect is even enhanced if additional calcium, phosphorus and zinc are taken.

Vitamin complexes of group B are well combined with vitamin C. Vitamin C itself is better absorbed with the use of calcium and magnesium.

Vitamin D is well combined with vitamins A, C, calcium and phosphorus.

The question remains only when to drink these vitamins: together or separately. This can significantly affect the combination of vitamins and minerals and their absorption.

There are a few rules to follow in this regard.

If you take a large dose of a mineral, then it will compete with other minerals, overwhelming them and reducing their absorption.

Most often in large quantities drink calcium. Therefore, it should be taken separately from other multivitamins and minerals that are taken in small amounts.

The doses of magnesium and zinc can also be relatively large. Therefore, they also need to be drunk separately from vitamin complexes.

In addition, you need to know that long-term intake of zinc (and it is usually taken in long courses of up to 10 weeks), this can lead to copper deficiency in the body. Therefore, you need to include an additional intake of copper or a vitamin complex with copper.

Some vitamins may actually increase the absorption of others nutrients. For example, vitamin C can enhance the absorption of iron from food additives and herbal products.

Fat-soluble vitamins such as A, D, E, K will be better absorbed when taken with a meal containing fat. But you also need to remember that some vitamins can disrupt and inhibit the absorption of other fat-soluble vitamins. For example, vitamin K absorption can be reduced by up to 50 percent, while vitamin A absorption is less affected.

Therefore, it is best to take vitamins K, E, D before or after taking other fat-soluble vitamins to maximize the benefits of taking these vitamins.

It is also important to know which vitamins and minerals are best taken with food, and which on an empty stomach.

For example, taking magnesium with food can reduce the occurrence of diarrhea. Taking iron with food will reduce the chance of indigestion.

Be aware that some vitamins and minerals may interfere with absorption and effectiveness. medicines, as well as interact with some products by calling side effects.

So, for example, you can not take vitamins E and K at the same time as blood thinners.

Vitamin D may interact with some diuretics and antacids.

Taking vitamin A can cause problems with simultaneous reception with antibiotics or cholesterol-lowering drugs.

Aspirin reduces the body's content of vitamins B, C, A and the minerals calcium and potassium.

Sleeping pills reduce the absorption of vitamins B12, A, E, D and significantly lower calcium levels.

Taking antibiotics destroys B vitamins, reduces the level of magnesium, iron and calcium.

Diuretics flush out B vitamins, zinc, magnesium, and potassium from the body.

Laxatives inhibit the absorption of vitamins E, A, and D into the body.

Therefore, the best thing is to warn the doctor when prescribing a course of treatment about which this moment you accept vitamin complexes.

The most important thing to know is that:

Alcohol destroys vitamin A, B vitamins, and also disrupts the absorption of potassium, zinc, calcium, magnesium and iron;

Nicotine destroys selenium, vitamins E, A, C;

Caffeine prevents the absorption of vitamins of group B, PP, reduces the level of iron, potassium, zinc, calcium in the human body.

How to take vitamins and minerals correctly

You need to take vitamins and minerals when you cannot get enough of them from food for some reason. Vitamins can reduce the risk of not only colds, but also other diseases, will allow our body to fully function.

Vitamins can be in tablets or in liquid form. It is necessary to distinguish between vitamins as a dietary supplement and vitamins intended for treatment. Usually vitamins and minerals in medicinal purposes prescribed by a doctor and in large doses, which are administered in injections.

But this fact does not mean at all that vitamin complexes can be taken completely uncontrollably. Certain rules still there

Before buying any vitamin complex, you need to consult a doctor. Some vitamins can cause side effects and interfere with the absorption of medications during treatment.

Having bought a vitamin complex, you need to study the instructions and recommendations for taking in order to avoid an overdose.

When allergic reaction on a complex of vitamins, immediately stop taking them.

Most vitamins need to be taken with food. Therefore, nutrition must be healthy so that vitamins are better absorbed by the body.

It is advisable to take vitamins at the same time.

drink vitamins water is better or not very hot or cold drinks.

Taking vitamins is necessary and in some situations it is simply necessary. But you must always remember reverse side and adhere to the above rules. Then vitamin complexes will only benefit.

How to take vitamins correctly, what you need to know about the compatibility of vitamins, find out in this video

How to take vitamins correctly, which vitamins are combined with each other and which are not, see in this video

Some vitamins come into the body with food, others have to be taken in the form of tablets to make up for the deficiency, since not all of them can be produced by the human body. It is good if all the foods that a person consumes are rich and saturated with vitamins and nourish the cells. But if this does not happen, it is necessary to make up for their deficiency. Otherwise, it will affect health internal organs, on the appearance and, of course, well-being.

natural natural vitamins

However, there is still a time of the year when the body experiences the greatest lack of vitamins in the body - this is spring. Many people have noticed that it is in the spring that there is an aggravation of many chronic diseases, colds and flu are more often activated, a person feels tired and lacks strength.

This is explained very simply: summer and autumn are the seasons that are rich in fruits and vegetables. It is these products that are the sources of most groups of vitamins for the human body. Even if you do not focus on the use of vegetables and fruits, the largest number of them is still present in the summer-autumn diet.

Thus, the body accumulates useful substances and microelements for 5-6 months, using all of them to the maximum. positive characteristics and positive impact on the functioning of organs and systems. Such a vitamin "charge" is enough for part of the winter. But since winter and spring food, rich in vitamins becomes less and less, the body's resources are running out, and a state of immunodeficiency sets in.

The need for supplemental vitamins

In the spring, or even starting from February, it is advisable to strengthen the immune system and maintain the health of the body with the help of industrial vitamins that can be purchased at the pharmacy. What kind of drugs to take is better, the doctor will say after a superficial examination. For someone, trace elements that support the work of the heart and circulatory system providing stable pressure.

It is much more important for another person to drink calcium-containing vitamins to strengthen bones, teeth, nails and hair. For the third, the most important during this period may be complexes that support desired level immunity to resist viral diseases.

All people are different and have different needs. For a general strengthening of the body without being tied to any possible diseases you can drink a complex of vitamins, which is a support general condition health.

How to take vitamins correctly? With minerals or without? One pill or several? Candidate advises medical sciences, assistant of the department clinical pharmacology Voronezh State medical academy them. N.N. Burdenko Olga Alekseevna Mubarakshina.

- AT recent times there is a lot of talk about the incompatibility of vitamins and minerals and that instead of one multivitamin tablet, you need to take several. Is it so?

Vitamins and minerals can indeed interact with each other. Their mutual influence can occur both at the time of absorption and when they are involved in metabolism.

Recent experiments by Moscow scientists have shown that the assimilation of vitamins practically does not depend on whether there are microelements in the complex or not. So you don’t have to worry that vitamins won’t be absorbed because of the minerals.

A somewhat different situation is with micro and macro elements. From mixing them in one "cocktail" there can be both benefit and harm.

So, today it is known that vitamin B6 increases the absorption of magnesium, and vitamin D improves the metabolism of calcium and phosphorus. For better absorption of chromium and iron, vitamin C is required, and copper increases the benefits of iron. The antioxidant effect of vitamin E is enhanced by the trace element selenium, and zinc "works" together with manganese, protecting cells from destruction. If these components are in one tablet, then this will only benefit.

But minerals can compete with each other and with vitamins. For example, calcium reduces the absorption of iron, and zinc reduces the absorption of copper, iron and calcium. Enhanced level vitamin C can cause a lack of copper in the body.

That is why micronutrient antagonists today are recommended to be taken in different time days. Instead of one multivitamin tablet with a dozen minerals, it is more correct to drink two or three of different composition. Such complexes already exist. For example, vitamin and mineral complex Double X from Nutrilite. But I want to emphasize that multivitamin complexes Not everyone needs minerals.

- Why? After all, it is believed that the more components a multivitamin tablet contains, the more useful it is..

The usefulness of multivitamins is determined not by the number of components, but by the body's need for them. healing effect vitamins and microelements is manifested only against the background of their previous lack. If the body receives essential vitamins and minerals, then you should not expect an additional effect from the use of tablets.

Excess water-soluble vitamins are excreted in the urine. But trace elements can accumulate. Their excess is no less harmful than the lack.

Russians often have a deficiency of iron, magnesium, zinc, iodine, selenium and a number of other elements. But one in six people in Russia has an excess of trace elements in their body. Moreover, contrary to popular belief, not only toxic trace elements accumulate: lead, cadmium and aluminum. There are also excesses of useful, vital minerals: iron, vanadium, boron, nickel, chromium.

Therefore, before starting to take trace elements, it is desirable to find out their initial content in the body.

- How can a person know if he needs trace elements?

The most accurate information is provided by tests for the content of trace elements in the body, which in Russia began to be done quite recently.

For research, you can take blood, but much more informative research trace elements in the hair. Sometimes these methods are combined. The fact is that hair accumulates minerals. Therefore, hair analysis provides information on the content of trace elements in the body for a long time. A blood test makes it possible to assess the immediate needs of the body.

By the way, according to the results of hair analysis for microelements, it is possible to identify both a shortage and an excess of minerals. Having on hand the data of such a study, the doctor can say exactly which vitamin-mineral complexes are right for you, and which ones are not so necessary.

- And what is the situation with vitamins? Do I need to investigate their content in the body before starting the application?

An analysis of the amount of vitamins in the body can be done, but it is not so important. The fact is that the excess of most vitamins is excreted from the body and does not accumulate. Only an excess of vitamins A and D is dangerous. But this applies, most often, to artificial, synthetic vitamins.

Therefore, with regard to vitamins, it has been developed next rule purpose: multivitamins with a preventive purpose should be used in dosages not exceeding the daily requirement. I emphasize once again: the dosage of vitamins should not exceed the daily requirement. But this only applies to prevention. If there are any malfunctions in the functioning of the body (and perfect health now very, very few can boast), then specially selected complexes need to be taken constantly, and daily dose may be increased.

- How do you know your daily requirement?

This information is on some vitamin packages and in many pharmacological guides. It is different for men and women. There are also age differences.

- Is it possible to do without taking vitamins in winter if you eat well?

Alas, it is very difficult to do without additional intake of multivitamins today.

Nutrition value modern man changed a lot, especially last years. We buy a lot of easily digestible, easy-to-use food. Products are subjected to canning, intensive processing. As a result, they are stored for a long time, but lose vitamins and minerals. By the way, scientists have calculated that after three days of storing food in the refrigerator, about 30% of vitamin C is lost. And about 70% of Russians suffer from vitamin C deficiency, which is very detrimental to their health.

Much less vitamins contain modern vegetables and fruits grown in greenhouses. The amount of vitamins in them significantly depends on the soil, fertilizers applied and watering. Therefore, it is extremely difficult to calculate the actual dose of vitamins from the table.

- How to drink vitamins? On an empty stomach or after a meal?

Food often contains substances that promote the physiological absorption of vitamins. Therefore, multivitamin complexes are recommended to be taken with meals, drinking enough liquids. If the vitamin-mineral complex is taken once a day, it is best to do this at the time of the most satisfying meal in the morning.

Today, slowly soluble vitamin preparations, which are digested and absorbed by the body for 8-12 hours. This gives some advantages: the components of vitamins interact less with each other and are more fully utilized.

If the package does not say “chewable”, then the tablet or capsule must be swallowed whole, without biting or chewing. Otherwise, some of the vitamins may be destroyed in the mouth and stomach.

"Correct" pills.

Iron preparations, which are used to treat anemia, lose their activity if taken with tea, coffee, nuts, flour products, and dairy products.

Fat-soluble vitamins A, D, E, F, K must be taken after meals, the food must contain fat, otherwise the vitamins will not be absorbed.

Antibiotics from the tetracycline series (doxycycline, biomycin, tetran and others) should not be combined with milk and dairy products, since calcium ions, which are rich in milk, combine with tetracyclines and sharply reduce their activity.

Reception hormonal drugs causes metabolic disorders. To prevent complications, eat cottage cheese and other dairy products, as well as fish, dried apricots, raisins, pumpkins, berries - in a word, food rich in complete proteins, potassium salts, and vitamins.

When treating with antitumor drugs, eat foods that promote hematopoiesis: liver, fish, carrots, dill, pomegranates, black currants, strawberries. A mixture of honey, aloe juice and Cahors in equal parts is very useful.

Dosages of vitamins for women 25-50 years old, recommended in the guideVIDAL:

Vitamin A (retinol, beta-carotene) - 2667 IU;

Vitamin E (tocopherol) - 8 IU;

vitamin D (ergocalciferol or cholecalciferol) - 200 IU;

vitamin K (phytomenadione) - 65 mcg;

vitamin C (ascorbic acid) - 60 mg;

vitamin B 1, (thiamine) - 1.1 mg;

vitamin B 2 (riboflavin) - 1.3 mg;

vitamin B 5 (calcium pantothenate, pantothenic acid) - 4-7 mg;

vitamin B 6 (pyridoxine) - 1.6 mg;

vitamin B C ( folic acid) - 0.18 mg;

vitamin B 12 (cyanocobalamin) - 2 mcg;

vitamin PP (nicotinamide) - 15 mg;

vitamin H (biotin) - 30-100 mcg.

I also suggest watching one of the last speeches of Professor Dadali V.A. on the same topic: About the rules for taking vitamins ... If you can’t watch the video, then go to my blog to watch it: And don’t forget that in the fall, in commemoration of the 80th anniversary of the Nutrilite company, Conferences on Disease Prevention and Achieving Optimal Health through Biologically active components food and biological active additives. In order to receive an invitation to such a Conference, a simple condition must be met: at least 251 points for Nutrilite products in total for three months: April + May + June. Today is only June 13, and you have the opportunity to adjust your turnover and get into this exclusive event!

And now the video:

Vitamins are vital organic compounds. Their main role is to support the health of the human body.

Vitamins and minerals play an important role in maintaining human health. Usually, these beneficial substances enter the body with food. But the quality of the products has deteriorated significantly in recent decades, useful substances in them became noticeably less.

Therefore, products purchased in stores, including fruits and vegetables, are not always able to fully provide a person with vitamins. Therefore, additional vitamin complexes should be taken. This is especially important in winter and autumn, when the body especially needs support.

For each person there is daily requirement in these substances. A lack of vitamins (hypovitaminosis) is a very dangerous condition for health, which entails severe malfunctions in the functioning of internal organs. Therefore, it is so important to take them to weakened people, pregnant women, children and the elderly. At the same time, it is important that you have correct reception vitamins, the time of day does not play a special role for this. The main thing is to take vitamin complexes at the same time. Preferably in the morning after breakfast so that they benefit all day.

Vitamins and foods containing them:

Vitamin A (Retinol)

Highly essential substance necessary for a strong immune system. It is essential for maintaining healthy eyes, skin, hair, nails, bones, joints and teeth. AT natural form found in red carrots, spinach, chicken eggs. A lot of it in the liver of animals, hard cheeses, apricots and papaya. If you consume enough of these foods, additional vitamin A is not required.

But if you are on a diet or don't watch your daily diet very much, you need to take this vitamin in addition. For better assimilation of products with this useful substance, it is better to use them with fats. For example, sour cream, cream, vegetable oil. Vitamin A in pharmacies is usually presented in the form of an oil solution.

Vitamin B1 (thiamine)

They call him an energy man. It is necessary for normal operation hearts, nervous system. It is necessary for a good memory, fast healing wounds and health digestive system. AT in large numbers found in yeast, grains and legumes, milk, pork, seeds, nuts.

The body is unable to store it. Therefore, he must act every day. If you are prone to stress, work a lot and have little rest, if you smoke and like to drink, or take birth control pills, you simply need it.

Vitamin B2 (riboflavin)

Necessary for the energy of body cells. It normalizes metabolic processes, preserves the health and beauty of hair, nails, tenderness and elasticity of the skin. It is found in cheeses, almonds, salmon slave, liver, egg yolks. Taken in the same cases as vitamin B1.

Vitamin B6 (pyridoxine)

It is necessary for the qualitative assimilation of proteins. It should be taken to increase vitality, stabilize blood sugar levels, increase immunity, to harmonize life and feel happy. Contained in beef liver, salmon, sardines, ripe bananas, avocados.

A lot of it in dates, figs, nuts and soy. It has been proven that when birth control pills, the concentration of this substance is reduced by 20%. Therefore, in this case, it must be taken additionally. It must also be taken during pregnancy, as it prevents the destruction bone tissue.

Vitamin C (ascorbic acid)

It is extremely important for everyone without exception. It helps the body absorb calcium, improves the functioning of the immune system, increases elasticity blood vessels. Found in fresh vegetables and fruits. Its content is especially high in kiwi fruits, kohlrabi cabbage, citrus fruits, raspberries, spinach, and red peppers.

For heavy smokers with experience, it is vital. A significant increase in free radicals in the body requires an increase in the amount ascorbic acid. Its deficiency in the body can cause early aging skin and wrinkles.

How to take vitamins correctly?

First of all, you should get advice from your attending or consulting doctor. It is necessary to determine which substance your body lacks, and which, on the contrary, is in excess.

They have a whole range of useful active substances contained in one tablet or capsule. But in this case, do not forget that the joint intake of vitamins and trace elements can weaken their effectiveness. For example, zinc can increase the effect of vitamin E, but reduce the absorption of copper, calcium and iron.

If the effectiveness of the drug is more important to you than the convenience of its use, choose complexes where there are several types of tablets with different composition. They need to be taken not one tablet per day, but two or three tablets separately from each other.

You should also be aware that your habits and addictions can affect the effectiveness of drugs. For example, if you smoke and take large doses of vitamin E at the same time, you are more likely to develop tuberculosis. Alcohol and coffee negatively affect the absorption and intake of vitamins and minerals will not be as effective.

Having chosen a suitable complex for yourself, carefully study the instructions and strictly follow its recommendations. Do not take vitamins on an empty stomach as this can cause stomach problems. Drink them down plain clean water and don't overdose.

When is the best time of year to take vitamins? The question is relevant and haunts many people. If you are worried about your health and want to keep it in excellent condition, find out when to take vitamins, how best to do it, what time of day is optimal and how their intake correlates with the seasons. My Tips will help you figure out when to start drinking vitamins!

Due to the nature of the body, vitamins need to be drunk all year round. Everyone without exception modern people Nowadays, there is a shortage of these elements in the body.

Let's go through all the seasons:

1. Winter. Vitamin intake in winter is relevant and necessary, because natural vitamins are absorbed poorly, more slowly, and some are not absorbed at all due to lack of sun (vitamin D).

2. Spring. It is important to take vitamins in the spring, because during the winter the summer vitamin supply is depleted and a period of beriberi sets in - so familiar to each of us.

3. Summer. At this time of the year, vitamins are usually enough, because the diet is replenished with fresh fruits and vegetables (and if homemade, and not from the market, it’s generally excellent). All elements are perfectly absorbed thanks to sunlight, the body spends resources more slowly.

4. Autumn. the season of leaf fall, the body is full of strength and health, even if it does not seem so to you. Colds, runny noses, viruses and flu epidemics are one thing, but the body itself is saturated with vitamins, rested after a warm summer. It is not necessary to take vitamins in the fall, it is better to take a break in order to avoid hypervitaminosis (which is no less terrible than beriberi).

So, when should you drink vitamins in the end? We recommend the following scheme:

1. Summer- introduction to the diet natural vitamins in the form of fresh fruits and vegetables.
2. Autumn- focus on lemon, cranberry, sea buckthorn, everything that is rich in vitamin C. The latter does not last long, is quickly excreted, so its reserves can be replenished with dietary supplements. The standard dosage includes daily allowance vitamin C (6-8 lemons) per tablet.
3. Winter- a complex intake of vitamins as prescribed by the therapist.
4. Spring- the second course to prevent beriberi.

When should you start taking vitamins?

After deployed biochemical analysis blood - this is the time when it is ideal to start drinking vitamins. The analysis will show what exactly is missing in your body. It makes sense to accept only really missing elements, and not all in a row and at once.

Complex multivitamins are not a panacea. Remember this!

A doctor's consultation is required, because many vitamins do not allow each other to be absorbed!

When can you take multiple vitamins at once?

Table of compatibility of vitamins and some minerals with each other:
Now you know when it is better to drink vitamins and what types can be combined with each other. Share information about when to drink vitamins correctly with friends, and also look at the My Tips portal for 3-5 times cheaper!