There’s no doubt that a balanced diet is the best way to ensure that your body gets its required daily nutrient intake. But busy lifestyles mean that, sometimes, it takes more than just food to make this happen, which is where vitamins or multivitamins–an expert-approved, effective way to supplement your diet–come in. If you’re considering introducing a vitamin into your routine, here’s what the experts have to say about them, including the best time to take vitamins.
Should you take a multivitamin?
Nutritionist Suman Agarwal says a multivitamin can be beneficial at any age. “Anyone whose vitamin and mineral requirements are not met through regular food should consult their healthcare provider and consider starting a multivitamin daily,” she says.
Dr Vishakha Shivdasani points out that different vitamins are key at certain stages in life. “For example, pregnant women require folic acid and iron; women require iron while menstruating; vegetarians are most often deficient in B12; if you’re older, you might need calcium, and most of the population requires vitamin D.”
What should your multivitamins contain?
Agarwal says your multivitamins should include all B-complex vitamins, to bolster the nutrients that are typically depleted as a result of our modern lifestyles and diet. She also highlights the benefits of trace minerals like zinc, selenium, iron, and calcium, along with fat-soluble vitamins like A, D and E. You can also benefit from antioxidants like lycopene and astaxanthin.
When is the best time to take vitamins?
- Vitamin C: After breakfast.
- Omega-3 like fish oil: After lunch. Taking Omega-3 with food may improve absorption and reduce unpleasant side effects.
- Iron: Iron is best absorbed on an empty stomach, so take it at least one hour before a meal, or two hours afterwards.
- B-Complex: Make sure to consume it in the first half of the day. According to Dr Shivdasani, it can cause wakefulness for some people if taken later in the day.
- Calcium: Best absorbed with food–particularly foods that are rich in vitamin D, which aids calcium absorption.
- Magnesium: Best taken 15 minutes before bedtime, for better sleep and relaxation.
Multivitamins that you should pair together
Iron and vitamin C work well together: vitamin C when taken with iron, enhances its absorption. And according to Dr Shivdasani, calcium, magnesium, vitamin D, and K2 work synergistically for bone health.
Multivitamins that interfere
While both zinc and copper are essential minerals, they compete for absorption. Taking high doses of zinc can interfere with copper absorption. Dr Shivdasani explains: “It’s generally recommended that you take them at different times of the day, for example, zinc in the morning followed by copper in the afternoon or evening. Calcium can interfere with iron absorption if you take them at the same time, she added.
