Neil Levin, clinical nutritionist at NOW Foods, agrees that it is best to take multivitamins and any B vitamins in the morning. Also, the National Institute of Child Health and Human Development suggests that women take prenatal vitamins daily, especially folic acid. There are also prenatal vitamins that combine folic acid with other nutrients, such as iron or calcium. There is a wide variety of prenatal vitamins, and women should be careful in choosing which to take during pregnancy.
Although many are similar, each may contain different amounts of nutrients and ingredients, and the Food and Drug Administration (FDA) does not regulate supplements. Before starting prenatal vitamins, a woman should talk to her doctor for suggestions and recommendations. It is possible to take too many vitamins, and this may cause adverse effects to the woman or the foetus. It is important that women do not take double doses of prenatal vitamins.
Read more about prenatal vitamins here. Evidence suggests that some supplements can improve health in different ways. The most popular nutritional supplements are multivitamins, calcium, and vitamins B, C and D. Calcium supports bone health, and vitamin D helps the body absorb calcium.
Vitamins C and E are antioxidant molecules that prevent cell damage and help maintain health. Most people do not need to take vitamin supplements and can get all the vitamins and minerals they need by eating a healthy, balanced diet. While many supplements are certainly beneficial to health, the evidence varies widely, and it is important to know which ones can benefit health and which ones can be harmful. Millstein explains: “Supplements may interact with other medications you are taking or pose a risk if you have certain medical conditions, such as liver disease, or if you are having surgery.
Some supplements have also not been tested in pregnant women, nursing mothers or children, so extra precautions may be needed. As the name suggests, water-soluble vitamins dissolve in water. Therefore, they do not need to be taken with food to be absorbed. There are nine water-soluble vitamins, including vitamin C and the eight B vitamins: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate) and B12 (cobalamin) (2).
Regular intake of water-soluble vitamins is necessary because, unlike fat-soluble vitamins, they are not easily stored in body tissues. Instead, excess water-soluble vitamins are excreted in the urine (. Water-soluble vitamins are not easily stored in the body, so they must be consumed regularly to maintain healthy levels. Water-soluble nutrients can be taken with or without food and at any time of the day.
Unlike water-soluble vitamins, fat-soluble vitamins depend on fat for proper absorption. Therefore, it is generally recommended that fat-soluble compounds be taken with a meal containing fat. Also, be aware that some fat-soluble vitamins, such as vitamin E, can affect the absorption of vitamin D. On the other hand, taking vitamin K together with vitamin D may benefit bone mineral density (21, 2. If possible, take vitamin K separately from fat-soluble vitamins E and A.
On the other hand, taking vitamins D and K together may be beneficial, as these nutrients act synergistically to promote bone health and healthy calcium levels in your body (30, 31, 3. Fat-soluble vitamins play many important roles in your body. Consult your health care provider if you have questions about supplementation with these vitamins, as they may not be suitable for everyone. Because these supplements often contain both fat-soluble and water-soluble vitamins, it is usually recommended that they be taken with a meal. For example, it functions as a powerful antioxidant and is necessary for immune health, as well as for the synthesis of collagen and neurotransmitters.
The reasons are, for example, if you are elderly, take certain medications or do not have easy access to healthy food because of your income or where you live. And there is no real health advantage to taking more vitamins or minerals than you need; in fact, taking too many vitamins or minerals can lead to unpleasant side effects, such as vomiting or diarrhoea, and more serious health problems, such as liver damage. The first step is to discuss your options with your health care provider, as the effectiveness and safety of a supplement may depend on your individual situation and health. Although the data on the long-term health benefits of taking a multivitamin are inconsistent, it is known that taking them can help fill nutrient gaps, particularly in vulnerable populations such as older adults and people who are pregnant (33, 34, 3).
There is little evidence from independent researchers to suggest that vitamin supplements have significant effects on overall health. These include glucosamine (for joint pain) and herbal supplements such as echinacea (immune health) and flaxseed oil (digestion). In most cases, a healthy diet is sufficient for proper nutrition and there is no need to take vitamins or dietary supplements. The Ministry of Health and Social Welfare recommends certain supplements for some groups of people who are at risk of deficiencies.
Prenatal vitamins are important for the health of pregnant and breastfeeding women and developing foetuses. For this reason, do not take high-dose vitamin A supplements unless recommended by a health care professional (1). If you have questions about dietary supplements, your health care professional can provide you with information on appropriate dosage and recommend supplements based on your specific health needs.
