What to take and how to take them!

So you are taking your vitamins..good for you!! But are you taking them correctly? I know that many of you are thinking, I’m taking my vitamins..isn’t that good enough? It’s definitely a great start and you are in the 50 percentile of people who take vitamins and supplements on a regular basis! But If you are going to take the time to buy the supplements and actually take them, don’t you want to make sure they are working the best way possible?
Here is a Vitamin chart of the top 24 nutrients and the recommended doses. Now that we are aware of how much we should take, here are some helpful tips when taking vitamins.
Most people who take supplements take at least a multivitamin, you should take a multivitamin first thing in the morning with food. If your multivitamin contains iron, you should not take a calcium supplement at the same time because it can decrease the amount of iron you are actually getting. Instead, take calcium in smaller and more frequent doses throughout the day to increase absorption. Perhaps taking 500mg two or three times a day. There are two different types of calcium supplements; calcium carbonate and calcium citrate. If you are taking the calcium carbonate, it is best taken with food because food activates stomach acid which helps with absorption. If you are taking the calcium citrate, it can be taken with or without food. Going back to the subject of iron, if you do take an iron supplement, taking it with vitamin C will maximize the amount of iron that your body is getting. When taking vitamin C, you want to also spread it out twice a day because it only lasts in the body for a few hours. But keep in mind that vitamin C can cause an increase in stimulation so you don’t want to take it too close to bedtime. Other common supplements that people take are vitamin B vitamin D, and vitamin E; these should be taken with food , especially those containing dietary fats like milk, nuts or yogurt to boost energy levels. Vitamin D should be taken in the morning because it can also affect your sleep. Probiotics have become a mainstream in the supplement world, if you are going to take probiotics, it is best taken on an empty stomach and 30-60 minutes before a meal.
It is important to note that vitamins and supplements should NOT be taken with coffee or tea because the caffeine and tannins can affect absorption.
I hope that you continue to take your vitamins and supplements and that you take away some information from this article to help better self manage your health. What supplement do you think is the most important to take?