Vitamin D and calcium, fish oil and more – eat this, not that

Millions of people take vitamins daily to help maintain overall health, but according to experts, not everyone will have a positive effect if taken at the wrong time of day. “When people don’t take vitamins appropriately, they don’t see improvement,” explains family medicine doctor Rodolfo Perez-Gallardo, MD. Cleveland Clinic, “Your body can’t fully absorb vitamins unless you know the best time to take them.”

However, not everyone agrees. “There is little research to suggest timing of supplement consumption for optimal benefits,” Dr. Jagdish Khubchandani, MBBS, PhD, a professor of public health at New Mexico State University, tells us. “The big question is, are supplements needed or recommended? Are there any natural sources of vitamins, minerals and nutrients that you can take? And above all, do supplements actually work? American Dietary Supplements The market has surpassed $100 billion per year and is expected to grow further, but most supplements have not been shown to have beneficial health effects.”

Dr. Khubchandani adds, “Also, for most people, the timing of supplement intake does not matter, but one has to look at their health/disease status, drug/supplement interactions, dietary restrictions, and ensure that that the recommended supplements are taken at the same time every day.” Eat This, Not That! Health spoke to experts who share what they want to know about supplements before taking them and why the time of day matters for some people. Read on—and don’t miss these to ensure your health and the health of others Sure Signs You’ve Already Had COVID,

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Kelly Johnson-Arbor, MD, FACEP, FUHM, FACMT Medical Toxicologist and Co-Medical Director National Capital Poison Center tells us, “Dietary supplements are not classified as drugs by the United States Food and Drug Administration. This means that they are not as heavily regulated as prescription or over-the-counter drugs, and there are no safety or Proof of effectiveness is not required before they are marketed to the public. Because of this, supplements may contain different ingredients or dosages of ingredients than those listed on the package label, and they may be used to treat those conditions. may not be effective in the areas they claim to manage.

As always, people should contact poison control if they have any unexpected or unwanted symptoms after using a dietary supplement. There are two ways to contact Poison Control in the United States: Online atpoison.org or by phone at 1-800-222-1222. Both options are free, confidential and available 24 hours.”

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Dr. Suzanne Soliman, PharmD, Founder of BCMAS and Pharmacist Moms Group“Supplements are essential, especially when you are not eating a proper diet,” says Chief Health Officer, ACMA, member of the NJ Board of Health. Many of us are constantly on the go and therefore eating a diet high in processed foods. and they are not getting enough from food. The nutrients we need come from food. Supplements are necessary in these cases. The most important thing to know about supplements before taking them is that they are closely regulated. is not done and the quality of the brand matters.

Generally speaking, less expensive brands may not contain what is listed on their label. If you are taking a supplement, it is very important to inform your doctor or other healthcare providers as they may potentially interact with prescription drugs or even laboratory tests. Some supplements may also be contraindicated in people with certain chronic conditions.”

smiling young woman looking at her vitamins
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There are eight nutrient groups in the B vitamins, and each has an important role in maintaining energy and cell health. There are many reasons why a person may be deficient in B vitamins such as certain health conditions such as Crohn’s disease, which can prevent the body from absorbing the vitamin, older people, pregnancy or diet. Deficiency symptoms can range anywhere from fatigue, mood changes, anemia, bloating, swollen tongue, cognitive difficulties, weakness, balance problems and strange sensations, numbness, or tingling in the hands, feet, or legs.

According to Dr. Soliman, “B vitamins are usually taken in the morning. These include vitamin B12 and vitamin B6. Vitamin B6 can interfere with sleep and affect dreams when taken in the evening. Vitamin B Play a role in energy production and stimulate the brain. They will probably affect sleep and provide an energizing effect if taken at night. I only recommend them in the morning.

Dr. Khubchandani explains, “The B-type vitamins are involved with sugar and energy metabolism and are water-soluble. They can be taken in the evening, but the best time is in the morning because they support strong metabolic function and energy throughout the day.” are needed. Taking B vitamins in the morning helps. A diet rich in B vitamins is important brain function as well as with a reduction associated with higher levels of nerve inflammation and oxidative stress (eg, less stress, improved cognition). So, When Is the Best Time for a Multivitamin? pill high on b type vitamins Can be consumed with breakfast for more benefits.”

Lisa Richards, a nutritionist and author candida diet Adds further, “Water-soluble B vitamins are a great addition to any supplement regimen, but should be left in the morning or day time. B vitamins should not be taken in the evening because they require the body to convert food into energy. therefore, taking them too close to bedtime may disturb or interfere with sleep. They are also water soluble, which means they can be taken without food or dietary fat and are easily can be absorbed.

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“Pre-workout supplements are popular among athletes and bodybuilders, and can have beneficial effects on athletic performance and energy,” says Dr. Johnson-Arbor. Many pre-workout supplements contain caffeine or similar chemicals that can be used to increase energy production. May simultaneously enhance wakefulness. Since caffeine is a stimulant drug, it is not a good idea to use these products in the evening as they may cause insomnia or interfere with overall sleep quality.”

Dr Michael Hurt is a Board Certified Nutritionist from Harvard University and Board Certified in Internal Medicine and with the Center for Integrative Medicine in Tarzana California, “Everyone knows that caffeine pills shouldn’t be taken at night, but many are surprised to learn that their nights Could be sleepless.” The result of hidden sources of caffeine in their evening supplements. Planning to hit the gym after work? Have an important meeting after lunch? Be sure to carefully read all ingredients in your pre-workout drinks or your ‘meditation-focusing’ tabs. You might be shocked to learn that among the top-of-the-line ingredients you’d expect, there may also be some caffeine-laden herbal extracts that might get you feeling excited for a midnight game of Pickleball. To avoid restless sleepless nights, see Avoid These ‘Caffeinated’ Herbs Late in Your Day: Matcha, Guarana, Cacao, Green Tea, Green Coffee Bean, and Guayusa Tea Leaf.

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According to Dr. Khubchandani, “The use of Vitamin D has increased in recent times due to the belief that it helps protect against COVID-19. There are only a few studies showing the best time to take this vitamin For example, some evidence suggests that our body can make vitamin D linked to sunlight and sleep. Nighttime increases naturally occur. melatonin (which promotes sleep) and taking vitamin d at night can disturb sleep, But to help absorb vitamin D one has to have a good meal full of fat, which for some people is dinner.

So, see how your body reacts and your dietary habits and plan accordingly. Calcium and Vitamin D are complexly linked and together are better absorbed. Too, calcium competes with magnesium For absorption in the gut and magnesium promotes sleep and relaxation. Therefore, for maximum magnesium benefits, consume calcium and vitamin D earlier in the day with a heavy meal.”

woman taking fish oil
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trista best“Fish oil supplements have grown in popularity over the past decade in the world of health and wellness,” says MPH, RD, LD. Most people can benefit from adding a fish oil supplement to their daily diet. Although , The timing of this supplement is important for its efficacy and to avoid negative side effects. Because fish oil is high in fat, taking it before bedtime may lead to acid reflux symptoms like indigestion and heartburn. Research shows Research suggests that it is best absorbed when taken with a fat source, therefore, taking it in the morning with a breakfast or lunch that contains a healthy fat source would be ideal to prevent poor sleep due to reflux.”

While there are many benefits to taking fish oil such as a lower risk of heart disease, lower blood pressure and lower cholesterol levels, it can also have side effects. Mayo Clinic states, “Possible interactions include:

  • Anticoagulant and antiplatelet drugs, herbs and supplements. These types of drugs, herbs, and supplements reduce blood clotting. It’s possible that taking fish oil supplements with them could increase the risk of bleeding.
  • Blood pressure medications, herbs, and supplements. Taking fish oil supplements might slightly lower blood pressure. Taking these supplements along with blood pressure medications might increase their effects on blood pressure.
  • Contraceptive drugs. Some contraceptive medications may interfere with the effect of fish oil on triglycerides in general.
  • Orlistat (Xenical, Alli). Taking fish oil along with this weight loss medication might decrease the absorption of fish oil fatty acids. Consider taking supplements and medications two hours apart.
  • Vitamin E. Taking fish oil might decrease vitamin E levels.

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