When it comes to taking vitamins, food supplements are often a practical option. They can be a valuable addition to a balanced diet. But did you know that there is also a correct way to take them to achieve maximum absorption? In this article, we share useful tips on how to take your vitamin capsules optimally to maximize their availability in your body.
Choose the right time of day: Choosing the right time of day to take supplements can make a difference. Some vitamins are best taken with a meal, while others are better taken on an empty stomach. For example, fat-soluble vitamins such as vitamin D or vitamin E may be better absorbed if taken with a high-fat meal. Check the recommendations on the packaging or consult your doctor to determine the optimal time of day for your specific supplements.
Combine with a healthy fat: Vitamins A, D, E and K are fat-soluble, which means they need a fat source to be absorbed efficiently. When taking your vitamin capsules, try to take them with a high-fat meal. Healthy fats such as avocado, olive oil or nuts can help to improve absorption and ensure that your body absorbs the vitamins effectively. Taking omega-3 fatty acids from krill oil or linseed oil at the same time is also a very proven remedy.
Avoid caffeine and dairy products: Some substances can interfere with the absorption of certain vitamins. Caffeine and dairy products are two common substances that can reduce the absorption of iron. If you are taking iron supplements, try to avoid coffee and dairy products or take them at other times of the day to ensure maximum absorption.
Stick to the recommended dosage: It's important to stick to the recommended dosage of your supplements. Overdosing can not only be expensive, but can also have negative effects on your health. Follow the instructions on the packaging or ask your doctor for the recommended dosage to make sure you get the most out of your supplements.
Spread your intake throughout the day: If you need to take several capsules a day, it's best to spread your intake throughout the day. Taking them shortly before meals has proven effective. If your capsules contain wakefulness-inducing ingredients, you should not take the last capsule after 4 p.m. so that your sleep is not affected.
The correct intake of food supplements plays an important role in maximizing the absorption of vitamins and minerals. Choose the right time of day, spread the intake throughout the day if possible, combine it with healthy fats, avoid disruptive substances such as caffeine and dairy products and stick to the recommended dosage.
