What Vitamins Do I Need To Take Daily – Supplement bottles always tell you how many capsules, tablets, tablespoons or scoops to take each day. However, most don’t delve deeper, leaving you with many more questions. When is the best time to take vitamins A, B, C and D? Should you take amino acids with or without food? Can you split your glucosamine supplement into multiple doses? Are there any dangerous nutrient interactions? If you don’t know the answers to these questions, you may not be getting all the health benefits—if any.
I understand that taking supplements can become a complicated job, especially if you are taking a complex multivitamin or several different supplements at once. It is almost impossible to track all the nutrients. So I’ve decided to do the dirty work for you and put together an easy-to-read chart of how and when to use specific supplements. I’ve searched through all of our brand’s supplements to help you optimize your absorption.
What Vitamins Do I Need To Take Daily
I also added a fun tidbit about nutrient interaction. Many people only think about interactions when taking prescription drugs, but supplements can also disagree. Sometimes the food you eat or supplements you take can have a negative – or positive – impact on your body’s ability to absorb other nutrients.
Article: Do I Need To Take Vitamins Or Supplements Daily?
Fat-soluble vitamins A, D, E, and K work better when you take a little something with them. Judging by the name, you can tell that these foods should be consumed with fatty foods. Choose healthy fats like olive oil to aid in their digestion and absorption.
On the other hand, there are supplements that you want to take on an empty stomach because the presence of food can impair their digestion and absorption. Amino acids are an example of a supplement to take
Food. If too many amino acids are available, they compete for transport to the small intestine where they are absorbed.
Supplements that provide energy, including those containing caffeine, should be taken in the morning when you can get the most out of them. After all, you’re most likely looking for a boost to help you be productive at work, school, or athletic performance. Also, taking energy supplements at night can impair sleep. If the first morning is too early for your body, aim for at least five to six hours before bed so you can still get a solid night’s sleep.
Most People Actually Don’t Have To Take Any Vitamins. Here’s Who Should
Accessories that induce a relaxing or calming effect are best left for your evening routine. One clear nighttime supplement is gamma-aminobutyric acid (GABA), a neurotransmitter that promotes a relaxed state of mind and promotes sound sleep. But 5-HTP, also known as serotonin, is another supplement you definitely want to take in the evening for its calming effects.*
There are some formulas that require multiple servings in one day. There are two reasons for this: 1) the effective daily dose is too large for one serving or 2) the nutrient is best taken in smaller doses to optimize absorption. The first scenario is generally the case with joint support supplements such as glucosamine and chondroitin. Other nutrients have a maximum level of absorption. For example, the body can only absorb 500 milligrams of calcium at a time. But adults need 1-1.3 grams per day, depending on age. Therefore, it is more beneficial to break up your calcium supplement throughout the day.
As previously mentioned, there are positive and negative interactions related to nutrients. For example, excess zinc can inhibit copper absorption; and excess magnesium can inhibit iron absorption. So what can you do? Be careful with your megadoses of multivitamins.
Of course, it’s not all bad. Some nutrients work together to improve the absorption of one or the other. Have you ever had a salad with a nice lemon dressing? This combination works because the vitamin C from the lemon dressing helps improve iron absorption from the leafy greens. And this trick doesn’t just apply to food pairings.
Should I Take A Daily Multivitamin?
Your supplements should also have synergistic formulas. This is why you see black pepper extract, also known as Bioperine®, in turmeric supplements and vitamin E often paired with vitamin C to increase the antioxidant properties of C. When was the last time you asked your doctor for a nutritional test, measuring the levels of vitamins and minerals in blood? Vitamins and minerals are micronutrients that you need in minute amounts. If you don’t have enough of them, you can develop nutrient deficiencies. I will talk about nutrient deficiencies later.
You may think you are getting enough vitamins and minerals if you follow food labels. But did you know that the Recommended Daily Value (RDV) on your food and supplement labels is the minimum amount you need to avoid getting sick?
The Food and Drug Administration (FDA) developed Recommended Daily Values (RDVs) for certain vitamins and minerals during World War II to ensure that Americans received the minimum amount needed to avoid illness during food rations. Conventional medicine still uses these guidelines to determine if you are nutritionally deficient.
In Functional Medicine, we use the Optimal Daily Intake (ODI) as a guide to the amount of nutrients your body needs to function at an optimal level. I will tell you the difference between RDV and ODI, nutrient deficiency symptoms, and everyone should be taking a multivitamin that contains optimal levels of essential vitamins and minerals. First, let’s talk about why you need vitamins and minerals.
Common Nutrient Deficiencies
Your body needs essential micronutrients (vitamins and minerals) and macronutrients (carbohydrates, proteins and fats) to function. As I mentioned earlier, micronutrients are needed in small amounts while macronutrients are needed in larger amounts.
Vitamins and minerals perform several functions in our body. For example, vitamin A supports your immune system and eye health. Vitamin C promotes cell renewal and supports your immune system. B vitamins perform a variety of functions from everything from supporting heart health, regulating blood glucose levels to supporting healthy hair, skin and nails.
Dr. Amy Myers December 27, 2021 https://content./article/nutrition-test/Nutrition Test – Vitamins and Their Functions – Infographic – Amy Myers MD®
We get them through food, but you can’t get optimal amounts of these nutrients from food alone. For example, today’s conventionally grown produce contains 10-25% less zinc, protein, calcium, vitamin C and other nutrients than 40 years ago, thanks to modern farming practices.
What Vitamins Do I Need Daily?
Modern breeding practices focus on accelerating growth, increasing size and improving pest resistance. Increased production of artificial fertilizers reduces the concentration of mineral substances in plants. This is called the “dilution effect”.
Furthermore, while modern agriculture has increased the food supply and made more food available to more people, the process has also taken nutrients from the soil where our food grows. This is called soil depletion, and each new crop season makes the problem worse.
The dilution effect and soil depletion together have a double impact on the nutritional value of our food. This is one of the reasons I advocate buying fresh, organic produce whenever possible. Yet, even if you’re eating all organic foods, you’re probably still not getting the optimal amount of vitamins and minerals.
Even if you read labels and believe you’re getting the right nutrients every day, you could be wrong. That’s because the FDA allows a 20% margin of error for nutrients listed on a nutrition facts panel, which could mean you’re only getting 80% when the label says 100%. Needless to say, this is an outdated system.
When Is The Best Time To Take Vitamins?
The FDA guidelines also do not take into account that your body does not store certain vitamins and minerals. Vitamins B and C are water soluble, meaning your body will use what it needs and remove the rest in urine.
Consider that the RDV for vitamin C is 65 to 90 milligrams per day. One cup of broccoli provides you with the recommended amount of vitamin C according to the RDV. However, your body needs up to 2,000 mg of vitamin C to function optimally.
This is why I recommend following the nutritional test result based on the optimal daily intake to determine vitamin deficiency.
The Optimal Daily Intake (ODI) is a dietary guideline that is refined to match optimal nutrition rather than the bare minimum. The idea of optimal daily intake was already there before the development of RDV.
Vitamins And Minerals That Boost Brain And Heart Health (infographic)
However, it was first established and used in the 1990s. Let’s talk about the difference between ODI and RDI.
The FDA has updated the RDV guidelines only once since World War II. However, these guidelines are set at values calculated to be just one milligram above the minimum amount you need to avoid getting sick. This is why in functional medicine we use the ODI, which is much higher than the RDV and the amount you need for optimal health.
The ODI was developed to determine the amount of vitamins and minerals your body needs to function optimally. For example, based on the RDV, you should get 90 milligrams of vitamin C each day. However, the ODI recommendation for vitamin C is 1,000 mg. There is
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