Water-soluble Vitamins B and C
Vitamin C is water-soluble, which means it will dissolve and be processed more easily in water than in fat. It is not naturally produced or stored in the body. Therefore, it is best to take it daily and in small, spread-out doses throughout the day, as the body will reject large doses.
Vitamin B is also water-soluble and is known for its role in increasing energy and reducing stress. There are eight different types (thiamine, riboflavin, vitamin B6, niacin, biotin, vitamin B-12, folic acid, and pantothenic acid), each with a specific function in the body. B vitamins are essential for metabolism and are best taken on an empty stomach and immediately after waking up, as this aids in their absorption.
Fat-soluble Vitamins A, D, E, and K These vitamins are fat-soluble, which means that unlike vitamins B and C, they will not dissolve in water but instead require a small amount of fat to aid in absorption. Due to this, it is best to consume them with a meal that contains some fatty elements, such as olive oil, whole milk, plain yogurt, nuts, or cheese.
But what about multivitamins that are both water and fat-soluble?
It is not practical to take different vitamins at different times of the day, especially if you take a high-quality multivitamin. Luckily, you don’t have to. There is absolutely no problem with taking vitamins with a meal, as long as you ensure that the fat content is not too high and that there is enough water for both fat-soluble and water-soluble vitamins to be effectively absorbed.
Zinc
Taking large amounts of zinc on an empty stomach can cause stomach problems. It is also not recommended to take zinc with calcium- or iron-rich meals, as these minerals can compete for receptor sites. It is best to take iron on an empty stomach and not take iron and calcium together, as it may reduce its absorption. Iron can cause nausea and stomach pains, so depending on your sensitivity level, you may need to take it with some food or orange juice to help with absorption due to the presence of vitamin C.
Probiotics
Probiotics help increase and maintain the number of beneficial bacteria in the gut while fighting against harmful bacteria. It is best to take them half an hour before eating to avoid dilution during the digestion process and increase their chances of reaching the intestines.
Understanding the role that vitamins play in natural health can help give your body an extra boost, and although timing isn’t everything, it is advisable to follow these guidelines whenever possible to achieve optimal results.
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