Taking Supplements? Take the Right Way
Ranging from enzymes to amino acids to herbs and minerals, supplements packed a punch in different shapes and forms ‒ powders, capsules, tablets and energy bars too! Supplements work with the purpose of enhancing or supplementing your diet with all the necessary nutrients your body requires. It would be a possible occurrence where someone would recommend vitamin C when you have a cold, or advise you to take probiotics when you have some gastrointestinal issue, or to take vitamin D to prevent osteoporosis and fish oil for a healthier heart and more luscious hair? Yes, those are all supplements and each of them has their respective health benefits and nutrient booster. Eating a balanced diet is crucial to meet your health needs but if you want to enrich your health with some well-rounded supplements, follow these tips to figure out whether you are taking them the right way.
Keep Tabs on the Dosage
Be informed about the terms used in supplementary products such as RDA (recommended daily allowance) which is the daily amount of nutrient you should take based on age and gender; DV (daily intake) which means the percentage of a nutrient that a supplement adds to the average daily diet; and UL (upper limit), the maximum limit of nutrient intake per day. Just like everything needs to be taken in moderation, an overdose of supplements may pose serious side effects such as diarrhea, lethargy, kidney stones or organ damage.
Understanding and Timing Your Vitamins Intake
The best time to consume your vitamin supplements depends on the type of vitamins. For instance, fat-soluble vitamins such as vitamin A, vitamin D, vitamin E, and vitamin K are best taken after meal time along with a meal that is high in saturated fats or oils to aid a better nutrient absorption. Naturopathic physician, Dr. Duffy Mckay explained that when food is consumed, a string of digestive processes that help the absorption of nutrients from food is initiated, and this will also optimise the absorption of essential minerals and vitamins.
On the other hand, water-soluble vitamins such as vitamin C, folate (folic acid) and all the B’s: thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid (B9), and cobalamin (B12) with the exception of vitamin B12, are best taken either on an empty stomach or two hours after meal. Vitamin B12 will be more easily absorbed when taken with a meal.
Fat-soluble Versus Water-soluble Vitamins
Knowing how to distinguish the difference between fat and water soluble vitamins will help you to attain the optimum result of taking supplementary products. Fat-soluble vitamins are stored in our body, so they need fats to be dissolved. Fats help to transport them into our bloodstream and perform essential functions. Excess fat-soluble vitamins will be stored in our liver; it is good to keep in mind not to over consume fat-soluble vitamins.
Alternatively, water-soluble vitamins are easily dissolvable. Our body only takes in the necessary amount of vitamin it requires while flushing out the rest through urine ‒ this causes the urine to be brightly coloured. Moreover, it is advisable to take water-soluble vitamins daily as our body does not store them like their fat-soluble counterparts.
Personalise Your Supplements
Golden agers need more calcium, vitamin B12 and vitamin D in comparison to younger people, whereas women in their post menopausal require more calcium and vitamin D than men. Customise wholesome supplements according to your age and gender with Danai Medi-Wellness’s vibrant assortment of personalised supplements that are tailored-made to fulfill your unique nutritional needs.
