Experts agree that while a balanced diet is the best way to ensure that your body gets all its required daily nutrients, busy lifestyles can make this difficult. This is where vitamins or multivitamins come in as an effective way to supplement your diet. Nutritionist Suman Agarwal recommends consulting with a healthcare provider and considering taking a multivitamin daily if your vitamin and mineral requirements are not met through regular food. Different vitamins are key at certain stages of life, such as folic acid and iron for pregnant women, iron for menstruating women, B12 for vegetarians, and calcium for older individuals.
When it comes to selecting a multivitamin, Agarwal suggests choosing one that includes all B-complex vitamins, trace minerals like zinc, selenium, iron, and calcium, as well as fat-soluble vitamins like A, D, and E. Antioxidants like lycopene and astaxanthin can also be beneficial. As for the best time to take vitamins, experts recommend taking vitamin C after breakfast, Omega-3 like fish oil after lunch, iron on an empty stomach, B-complex in the first half of the day, calcium with food rich in vitamin D, and magnesium 15 minutes before bedtime for better sleep and relaxation.
Pairing certain vitamins together can also be beneficial for absorption and synergistic effects. For example, iron and vitamin C work well together, as vitamin C enhances iron absorption. Similarly, calcium, magnesium, vitamin D, and K2 work synergistically for bone health. On the other hand, some vitamins can interfere with each other if taken together. For instance, high doses of zinc can interfere with copper absorption, so it is recommended to take them at different times of the day. Additionally, calcium can interfere with iron absorption if taken together, so it is best to space them out.
Overall, the experts agree that multivitamins can be beneficial for individuals of all ages, especially those with specific dietary restrictions or deficiencies. It is important to choose a multivitamin that includes a variety of essential vitamins and minerals, and to take them at the recommended times for optimal absorption. Pairing certain vitamins together can also enhance their effectiveness, while being mindful of potential interactions between vitamins is important to ensure maximum benefits. Consulting with a healthcare provider before starting a multivitamin regimen is always recommended to tailor the supplement to individual needs.
