Experts agree that while a balanced diet should be the primary source of daily nutrients, busy lifestyles may necessitate the use of vitamins or multivitamins as supplements. Nutritionist Suman Agarwal emphasizes that multivitamins can benefit individuals of all ages, especially those whose nutrient requirements are not met through regular food. Dr. Vishakha Shivdasani points out that different vitamins are essential at various life stages, such as folic acid and iron for pregnant women, iron for menstruating women, and B12 for vegetarians.
Agarwal suggests that multivitamins should contain all B-complex vitamins, trace minerals like zinc, selenium, iron, and calcium, as well as fat-soluble vitamins such as A, D, and E, and antioxidants like lycopene and astaxanthin. The best time to take vitamins can vary depending on the type of vitamin. For example, Vitamin C is best taken after breakfast, while Omega-3 like fish oil is best taken after lunch to improve absorption. Iron should be taken on an empty stomach, B-Complex in the first half of the day, Calcium with food rich in vitamin D, and Magnesium 15 minutes before bedtime for better sleep.
It is also important to pair certain vitamins together to maximize their benefits. Iron and vitamin C work well together to enhance iron absorption, while calcium, magnesium, vitamin D, and K2 work synergistically for bone health. However, some vitamins may interfere with each other if taken together. For example, high doses of zinc can interfere with copper absorption, so it’s best to take them at different times of the day. Similarly, calcium can interfere with iron absorption if taken simultaneously.
Ultimately, the decision to incorporate multivitamins into your routine should be guided by consulting with a healthcare provider. While multivitamins can be beneficial for those with nutrient deficiencies, it’s important to consider the specific vitamins and minerals that your body may need based on your age, diet, and lifestyle. By understanding the best time to take vitamins and how certain vitamins work together or may interfere with each other, individuals can ensure they are getting the most out of their supplement regimen to support overall health and well-being.
