Most vitamins are best taken in the morning with breakfast, but there are a few exceptions. What time of day should I take vitamins for the most health benefits?
The best time to take vitamins is in the morning, during or after breakfast. However, some vitamins will be better absorbed if taken in the evening before bed. Find out what time of day is best to take your vitamins for the best health benefits.
The effectiveness of vitamins really depends on the time of administration, as well as other circumstances.
Fat-soluble vitamins A, E and D should be taken during or after meals; the body requires fat to absorb them.
Even a light breakfast of cereal and skim milk will be enough to absorb fat-soluble vitamins. Other vitamins should also be taken after meals, this will protect against side effects from the gastrointestinal tract.
Retinol Activity Equivalents (RAEs)
Vitamin A can be obtained from food or in the form of dietary supplements. However, it is important to understand that while animal-based vitamin A is efficiently absorbed and converted into active forms of vitamin A, carotenoids such as beta-carotene are less easily absorbed and absorbed. Moreover, the efficiency of converting provitamin A into retinol varies greatly and depends on factors such as food source, preparation method, and the individual's digestive system.
The latest accepted international standards for measuring vitamin A activity are retinol activity equivalents (RAE). It has been found that 2 mcg of beta-carotene in oil as a dietary supplement can be converted by the body to 1 mcg of retinol, resulting in a RAE ratio of 2:1. To provide 1 mcg of retinol, you need 12 mcg of beta-carotene from food, resulting in a 12:1 ratio. Other provitamin A carotenoids in food are much less absorbed than beta-carotene, resulting in a RAE ratio of 24:1.
Table 1. Retinol activity equivalents (RAEs) for provitamin A carotenoids
Recommended intake of vitamin A
The Vitamin A Dietary Recommendations (RDA) were revised by the Food and Nutrition Board of the US Institute of Medicine in 2001. The RDA is the recommended amount of vitamin A required by almost the entire population to ensure adequate vitamin A stores in the liver, maintain normal reproductive function, gene expression, immunity, and vision.
Table 2. Recommended Daily Allowances for Vitamin A (RDA)
*Adequate Intake (AI), equivalent to the average vitamin A intake of healthy breastfed infants.
Permissible upper level of consumption
Upper levels apply to retinol or its ester forms such as retinyl palmitate. No upper tolerable levels have been established for beta-carotene and other carotenoids.
Table 3. Vitamin A Ultimate Intake Levels (UL)
Vitamin A capsules may contain a mixture of retinol and beta-carotene. In such cases, only the retinol content of the supplement should be considered to determine whether a given vitamin A intake exceeds the upper limit.
Diuretics
Furosemide and other diuretics should be taken in the morning, around 10 o'clock. The fact is that its effect on the body gradually changes. So, by 13:00, diuretics begin to promote the removal of sodium from the body, and closer to 17:00 they activate the excretion of potassium. To compensate for the lack of these essential elements, when prescribing a course of diuretics, doctors recommend taking asparkam or panangin. Taking into account the time of activity of the meridians, they are recommended to be taken at 16:00, and diuretics - in the morning.
Units of change: IU and mcg RAE
On nutritional supplement labels, you may find vitamin A dosages listed in IU or mcg (RAE). Unlike RAE, vitamin A IU does not reflect the bioavailability of vitamin A from various dietary sources.
Therefore, starting in January 2020, the U.S. Food and Drug Administration (FDA) required manufacturers to use new labels that provide information about the amount of vitamin A in mcg RAE. RAE (retinol activity equivalent) is the biological activity equivalent of vitamin A, which is converted by the body into retinol. Companies with annual sales of less than $10 million may continue to use the old vitamin A international unit (IU) labels until January 2021.
Converting RAE to IU, and vice versa, is only possible if the source of vitamin A is known. To convert IU and RAE, use the following formula:
- 1 IU retinol = 0.3 mcg RAE
- 1 IU beta-carotene from supplements = 0.15 mcg RAE
- 1 IU beta-carotene from food = 0.05 mcg RAE
- 1 IU alpha-carotene or beta-cryptoxanthin from food = 0.025 mcg RAE
For example, a daily value of 900 mcg RAE for adolescent and adult men is equivalent to 3,000 IU if the food or supplement source is retinol. The same 900 mcg of RAE would be equivalent to 6,000 IU if the source of beta-carotene were dietary supplements. Therefore, a diet containing 900 mcg RAE provides between 3,000 and 36,000 IU of vitamin A, depending on the foods or supplements consumed.
The whole truth about vitamins: how to understand that it’s time to help your body
In autumn, many of us feel a loss of energy. It becomes difficult to wake up in the morning, and by the end of the working day you still feel tired and exhausted. The main cause of these unpleasant symptoms is hypovitaminosis - a lack of vitamins in the body, which leads to weakened immunity, exacerbation of chronic diseases and viral infections.
However, doctors warn: you should not immediately run to the pharmacy for the first vitamins you come across. You need to take vitamins carefully, following certain rules. Otherwise, instead of improving your well-being, you may end up with new health problems.
How to understand that it's time to start taking vitamins
There are many symptoms of hypovitaminosis. This includes pale skin, prone to dryness and irritation, and dull, split ends, and cracked corners of the lips that neither creams nor hygienic lipsticks can save. Lack of vitamins also leads to bleeding gums, provokes dizziness, tinnitus, red eyes, and leads to insomnia.
A weakened person often suffers from colds and experiences a constant feeling of fatigue and apathy. An acute lack of even one vitamin can lead to the development of serious diseases. For example, an absolute deficiency of vitamin C (vitamin C deficiency) leads to scurvy, a serious disease characterized by bleeding gums, joint and skin problems. Lack of vitamin B1 leads to disorders of the central and peripheral nervous system, disturbances in the functioning of the heart and other internal organs. A lack of vitamin D is dangerous for the development of osteomalacia, or rickets of adults, a disease of bone tissue, during which the skeleton can be deformed and nervous disorders can develop. Vitamin E deficiency is accompanied by disruption of the body's recovery processes.
At risk, doctors include people who lose weight through strict diets, those who like to snack on the run, and those who abuse coffee, soda, and fast food. Vegetarians are also under threat. Their diet is usually low in protein, which is necessary for the absorption of many vitamins.
People suffering from cardiovascular diseases, kidney problems and allergies also experience vitamin deficiencies.
A high risk of developing hypovitaminosis also exists in women who constantly take hormonal contraceptives, as well as in those who abuse alcohol and cigarettes.
How to understand which vitamins you need
It is best to take a blood test for vitamins. To do this, you need to see a therapist and get a referral to a laboratory. The result of the analysis will show the lack of certain vitamins and minerals in your body. The doctor will choose the method of their restoration. He will calculate the required daily intake depending on your gender, age and percentage of vitamin deficiency, and recommend the right combination of diet and pills. He will also determine the duration of the course of treatment.
Taking vitamins without consulting a doctor is fraught with the development of hypervitaminosis (excess of vitamins), allergic reactions (to preservatives and additional components) or general intoxication (poisoning) of the body, negative for the immune system and human health.
How many times a year should you take vitamins?
Multivitamin complexes are recommended to be taken one to three times a year. For the purpose of prevention, these drugs are prescribed in courses of one to two months. If tests show that the body does not have enough microelements, then it is necessary to select a vitamin complex with the appropriate minerals. They should be taken in the same way, in courses of one to two months, from one to three times a year.
During those periods of time when the body “rests” from multivitamins, doctors advise taking ascorbic acid in a dose of 50-75 mg per day.
How to take vitamins correctly
It is best to take vitamins in the morning after meals. Under no circumstances should you eat them on an empty stomach. If the vitamins are in capsules, then you can only take them with water; you cannot take them with milk, soda, juices or coffee. They can interfere with the absorption of nutrients. You should not take vitamins during a course of antibiotic treatment. You should treat them very carefully during treatment with any medications. You should definitely consult a doctor about the compatibility of these drugs.
You need to take vitamins in strict accordance with the instructions. They should be taken with particular caution by people with food allergies. If the package does not say “chewable,” then the tablet or capsule should be swallowed whole, without biting or chewing. Otherwise, some of the vitamins may be destroyed in the mouth and stomach.
Water-soluble vitamins do not accumulate in the body and must be taken with food. These include - H, C, B vitamins (B5, B2, B1, B12, B6) Fat-soluble vitamins (A, D, K, F and E) tend to accumulate in the body, therefore, you need to more carefully monitor their dosage .
Which vitamins are incompatible with each other?
Some vitamins are incompatible with each other. For example, B1 comes into conflict with B6, B12. You should not take it at the same time as calcium or magnesium: they contribute to its poor solubility in water. All these substances must be used separately or alternately.
Vitamins B2 and B5 in combination with iron and copper do not have a very good effect on the body. Vitamin B9 (folic acid) should not be taken with zinc. Vitamin B12 loses its abilities when combined with vitamins A, B, C, E, as well as iron and manganese. Vitamin C (ascorbic acid) is incompatible with vitamins B1, B12 and copper. As the amount of ascorbic acid increases, copper begins to disappear.
Vitamin E loses activity when interacting with vitamin D, magnesium, zinc and copper. And vitamin K does not combine with vitamins A and E, which prevent its penetration into cells.
What vitamins to take in the fall
The main vitamins of spring are: vitamin C, B6, vitamins A and E. Vitamin complexes containing zinc, selenium and additional components such as ginseng, lemongrass and echinacea are also effective.
Vitamin B6 is very important during the off-season. It is responsible for the functioning of both the cardiovascular and nervous systems of the body. The best assistant in the formation of immunity. Vitamin C – ascorbic acid. You can’t do without this vitamin in the fall. It improves the general condition of the body, plays an important role in metabolism, and improves immunity. Vitamin E – removes toxins from the body. Is indispensable in the autumn. Vitamin A is needed to maintain good condition of teeth, nails and hair. In addition, it strengthens the immune system, protects against various colds, respiratory tract infections, flu, plays an important role in normalizing metabolism and slows down the aging process.
...Of course, you need to help your body. And the modern selection of vitamins is simply huge. All you have to do is choose the ones that suit you best.
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Health Risks from Excessive Vitamin A Consumption
Because vitamin A is fat-soluble, the body stores excess vitamin A, primarily in the liver. It is important to know that excess vitamin A can cause toxicity in the body, known as vitamin A hypervitaminosis.
Manifestations of hypervitaminosis A depend on the amount and duration of intake. Chronic intake of excess vitamin A leads to increased intracranial pressure (pseudotumor cerebri), dizziness, nausea, headaches, skin irritation, joint and bone pain, coma, and even death. Although hypervitaminosis A can be caused by excessive food intake, the condition is usually the result of consuming too much vitamin A capsules. After stopping vitamin A intake, its content in tissues decreases for a long time, and the resulting liver damage may be irreversible.
Pregnant women should strictly adhere to the recommended intake of vitamin A and coordinate its intake with their doctor. Consumption of vitamin A capsules exceeding the permissible limit and treatment with certain topical ointments (eg, Retinoic ointment) may cause birth defects. These birth defects may include malformations of the eye, skull, lungs, and heart.
Taking large amounts of beta-carotene and other carotenoids does not cause serious side effects ( ). The fact is that beta-carotene is converted into active vitamin A only as needed, so there is no risk of overdose.
Unlike vitamin A, beta-carotene does not interfere with embryonic development and is not toxic (). Even large supplemental doses (20,000–30,000 mcg/day) of beta-carotene over the long term did not cause toxicity in the body.
The most significant effect of long-term excess beta-carotene is carotenoderma, a harmless condition in which the skin turns yellow-orange ( ). This condition resolves after stopping beta-carotene intake.
However, people who smoke are advised to avoid taking beta-carotene supplements. People who smoke, and perhaps those who used to smoke, should avoid beta-carotene supplements and multivitamins that contain more than 100% of their daily value of vitamin A. This is because research has linked high doses of these nutrients to increased risk of lung cancer in smokers.
Many people who take vitamins and supplements simply pop a handful of pills in their mouth first thing in the morning. But experts say it's not the best time to take some supplements, so it's important to know when to take them to get the most benefit.
"It's best to get all your nutrients from food," says Dr. Ellen Kamie, a medical school instructor and author of Nature's Medicine Box. “But, of course, there is a large body of scientific evidence supporting the use of supplements. There may be times when your diet lacks essential nutrients due to toxic growing conditions, chemicals used to create genetically modified crops, or simply bad habits.”
Dr. Kami recommends taking a multivitamin and mineral supplement in the morning before breakfast, and strongly advises against taking calcium and magnesium at the same time.
“Calcium will likely be absorbed, but will interfere with magnesium absorption,” she says. —And if you take iron supplements, avoid ferrous sulfate. Take iron chelate instead.” Other experts offered some more helpful tips:
Water-soluble vitamins. B vitamins and vitamin C, as well as other water-soluble vitamins, should be taken in the morning, preferably separately from food. "Take all water-soluble vitamins before breakfast," says Dr. Robert Silverman, a registered clinical dietitian with the American Clinical Board of Nutrition.
Fat-soluble vitamins. It is best to take fat-soluble vitamins with food. These include vitamins A, D, E, K, as well as minerals, iron and magnesium.
Magnesium. Taking magnesium with food reduces the side effect of diarrhea, and taking fat-soluble vitamins with food prevents stomach upset.
SAMe , CoQ10. “If you take a SAMe supplement, it should also be swallowed with food,” advises Silverman. “CoQ10 needs to be taken with oil, so choose avocado or almond oil to help with nutrient absorption.”
Calcium. Silverman recommends taking calcium in the evening because it promotes muscle relaxation. Fish oil capsules. Popular omega-3 fatty acid capsules may slow the absorption of other medications and nutrients, so these supplements should be taken with food and not combined with other medications.
DHEA ( DHEA). Dr. Holly Leipes of Life Extension suggests taking hormones, including DHEA, in the morning.
Antioxidants. Lipoic acid, a powerful antioxidant, should be taken in the morning as it works best on an empty stomach. But since an empty stomach can be either half an hour after eating or two hours later, then everything is relative.
Supplements that increase mental performance. Brain-boosting vitamin supplements or combinations, such as Cognitex, should be taken in the morning.
Digestive enzymes . They should be taken with the largest meal of the day, usually lunch.
Sleeping pills. Sleep supplements, including L-theanine, inositol, or melatonin, should be taken in the evening.
Experts also advise people taking multivitamins to split their dosage throughout the day. And since we are all different and may be prescribed certain medications, it is always best to discuss supplements and medications with your doctor.
Vitamin A deficiency
Vitamin A deficiency is common in many developing countries. According to the World Health Organization, 190 million preschool children and 19 million pregnant women worldwide have serum retinol concentrations below normal. In these countries, low vitamin A intake has the greatest impact on health, especially during periods of high nutrient need, such as infancy, childhood, pregnancy and breastfeeding.
In developing countries, vitamin A deficiency usually begins in infancy, when infants do not receive enough colostrum or breast milk. Chronic diarrhea also leads to excessive loss of vitamin A in young children, and vitamin A deficiency increases the risk of diarrhea. The most common sign of vitamin A deficiency in young children and pregnant women is xerophthalmia. One of the early signs of xerophthalmia is night blindness, or the inability to see in low light or darkness. Vitamin A deficiency is one of the leading causes of preventable blindness in children.
Serum retinol concentration is a common method used to assess vitamin A deficiency. Low plasma retinol levels are the basis for diagnosing acute vitamin A deficiency in the body. However, normal blood levels of vitamin A do not reflect total vitamin A levels in the body, since serum retinol does not decrease until liver stores become dangerously low. Therefore, other biochemical methods have been developed that can assess the reserve amount of vitamin A in the liver. These include dose-response tests, in which plasma retinol levels are measured before and after administration of a small amount of vitamin A. An increase in plasma retinol levels of 20% or more indicates a vitamin A deficiency in the body.
The importance of vitamins in the human body
Vitamins and minerals play a significant role in the life of every person. Their tasks include:
- Maintaining normal metabolism.
- They are responsible for physical activity.
- Strengthening the protective properties of the immune system.
- Acceleration of recovery after illnesses.
- Improved appearance: clean and velvety skin, strong and healthy nails, silky and bouncy hair.
However, with all the above advantages, an excess of vitamins in the body leads to an imbalance.
An excess of vitamin C leads to an allergic rash, negatively affects the functioning of the stomach and promotes the formation of kidney stones. Moreover, oversaturation with this microelement interferes with the absorption of magnesium and vitamin B6.
An overdose of vitamin D is the road to a constant feeling of nausea, brittle and brittle bones and regular headaches.
Excessive levels of retinol (vitamin A) in the body trigger severe headaches and signs of intestinal infection, which are accompanied by nausea.
The conclusion that suggests itself is that drinking vitamins as you please is harmful. For admission, you need compelling reasons, including, first of all, the prescription of the attending physician. The doctor, judging by the tests, will determine the lack of vitamins, as well as their excess, and select an individual solution. He will also tell you which vitamins a woman should take and which ones are suitable for men.
Vitamin A capsules
Figure 1
The main forms of vitamin A in supplements are retinyl palmitate and retinyl acetate. Beta-carotene capsules are also a source of vitamin A. Some supplements may contain a combination of retinol and beta-carotene. In this case, the percentage of each source should be listed in the “Supplement Facts” section on the back of the label (Figure 1).
Some multivitamin supplements available in the US contain up to 5,000 IU of retinyl palmitate, which corresponds to 1,500 mcg RAE, which is significantly higher than the current daily intake for vitamin A. This is because the daily values (DV) used by the FDA US Drug Administration (FDA) labeling guidelines for supplements are based on the outdated RDA standards established back in 1968.
Because a retinol intake of 5,000 IU/day (1,500 mcg RAE) may be associated with an increased risk of osteoporosis in older adults, some companies have reduced the retinol content of their multivitamin supplements to 2,500 IU (750 mcg RAE).
Beta carotene
Now Foods, Natural Beta Carotene, 25,000 IU, 180 Capsules
Each capsule contains: 3,750 mcg of beta-carotene derived from D. salina
Dunaliella salina is a species of green microalgae that grows in salty seawater. Known for its antioxidant activity due to its ability to synthesize large amounts of carotenoids, which are actively used in cosmetics and food supplements.
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Solgar, Beta Carotene Dry, 3,000 mcg, 250 Tablets
One capsule contains: 3000 mcg of beta-carotene.
This vitamin A capsule is oil-free and suitable for those who have difficulty digesting oil-based supplements.
The complex contains vitamin A in the form of beta-carotene and a mixture of other carotenoids (alpha and beta carotene, lutein, zeaxanthin, cryptoxanthin). Suitable for vegans.
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California Gold Nutrition, AstaCartenoid, Lutein, Lycopene, Astaxanthin Complex, 30 Capsules
I really like this complex, which has an iTested quality certificate. One capsule provides your daily value of beta-carotene, enriched with a blend of other antioxidant carotenoids derived from calendula flowers, tomatoes and algae.
One capsule contains: 1800 mcg of beta-carotene, which is equivalent to 900 mcg of RAE retinol and corresponds to 100% of the daily value.
Lutein and zeaxanthin from calendula flowers. Lutein and zeaxanthin are concentrated in the macula and lens of the eye, where they protect eye tissue from oxidative stress.
Alpha, beta and gamma carotene. The body converts these carotenoids into vitamin A, which is essential for maintaining night vision.
Lycopene from tomatoes. Lycopene is an antioxidant that protects against damage caused by reactive oxygen species.
Phycocyanin and astaxanthin are antioxidant carotenoids found in algae that protect lipids from peroxidation.
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Vitamin A for children
Cod liver oil is a natural source of vitamin A, as well as other nutrients such as omega-3 fatty acids and vitamin D-3. Therefore, some people prefer to take cod liver oil as a preventative measure rather than a separate vitamin A supplement.
However, keep in mind that cod liver oil does not contain as many vitamins as a dedicated vitamin A supplement. For this reason, it may be more suitable for people who are not vitamin A deficient and therefore do not need high doses of supplements.
The Vitamin A content in these supplements corresponds to children's standards.
Nordic Naturals, Arctic Cod Liver Oil, Lemon, 237 ml
Nordic Naturals is one of the most trusted brands in the nutritional supplement industry.
This oil is made from Atlantic cod and is third party tested for purity. The oil contains just three ingredients - cod liver oil (a rich source of omega-3), vitamin A and rosemary extract, which serves as a natural preservative.
One serving contains 13% of the daily value of vitamin A for children ages 1 to 3 years. Or 4% for adults and children over 4 years old.
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Carlson Labs, Wild Norwegian Cod Liver Oil, Natural Lemon Flavor, 250 ml
Carlson is another trusted source of high-quality omega-3 fish oil supplements and wild Norwegian cod liver oil.
Their cod liver oil is certified by the International Fish Oil Standards (IFOS), the certification body for fish oil products that helps ensure the quality, purity and safety of the products.
In addition to vitamin D, vitamin E, and omega-3 fats, this supplement provides 28% of the daily value of vitamin A per serving.
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Oslomega, Norwegian series, cod liver oil for children, natural strawberry flavor, 200 ml
Cod liver oil contains naturally occurring vitamins A and D and omega-3 fatty acids including EPA and DHA. The supplement supports the development of the brain, nervous system and vision in children.
Manufactured in a current Good Manufacturing Practices (cGMP) compliant facility with quality assurance testing.
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Vitamin A how many capsules to take per day. How and when to take vitamin A?
Vitamin A (retinol) is the first in the line of useful vitamins for a reason - it is responsible for the health of the eyes and skin, promotes the normal functioning of the immune system, and strengthens bones. It is clear that every person needs to take vitamin A. But the dosage of the vitamin is individual, and therefore you need to know how to take vitamin A correctly.
When to use
An additional need for vitamin A is experienced by people who have ophthalmological diseases or visual dysfunction, nursing and pregnant mothers, and people doing heavy (mental and physical) work.
A lack of vitamin A can be signaled by external manifestations:
- Pain in the eyes;
- Deterioration of vision;
- The appearance of “goose bumps” (dry skin);
- Weakening of the body's resistance;
- Developmental and growth disorders in children;
- The appearance of dandruff and seborrhea.
Only a doctor can determine vitamin A deficiency and prescribe additional medication.
A doctor may prescribe taking vitamin A as treatment or prevention in the following cases:
- To strengthen the immune system;
- For cancer prevention;
- To improve eye health;
- For intestinal diseases;
- For gastritis and ulcers;
- For infectious diseases;
- For the treatment of wounds, burns and ulcers;
- For the treatment of skin diseases.
Depending on the patient’s condition and the case in which retinol deficiency occurs, the doctor prescribes how to take vitamin A and in what forms to use it.
Where is the best place to buy vitamin A or beta-carotene?
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