2 groups of vitamins + minerals, which one is necessary and when should we consume them for a strong body?

2 groups of vitamins + minerals, which one is necessary and when should we consume them for a strong body?

What are vitamins?

Vitamins are organic substances that the body needs in small amounts each day, but cannot produce on its own. They are essential for controlling the functioning of every cell in the body.

Vitamins are therefore very important, but the body cannot produce them on its own, so they must be obtained through food and supplements.

Which time is best to consume the 2 groups of vitamins for maximum benefit?

Before discussing when to consume vitamins for maximum benefit, it is important to note that vitamins are divided into 2 groups:

1. Water-soluble vitamins
2. Fat-soluble vitamins

1. Water-soluble vitamins

Water-soluble vitamins are vitamins that dissolve in water and are not stored in the body. The remaining amount is excreted in the urine. They include:

B-complex vitamins or various B-complex vitamins (B1, B2, B3, B5, B6, B9, and B12) are vitamins that play a role in the process of energy production, and metabolizing various nutrients such as carbohydrates, proteins, and fats. They should be taken after breakfast or during the day. Taking them before bedtime may cause difficulty sleeping.

Vitamin C should be taken after breakfast or during the day and drink plenty of water because vitamin C dissolves well in water but has limited absorption. Therefore, it should be divided into doses, such as 500 mg twice a day.

Vitamin B12 should be taken on an empty stomach for better absorption and taken with folic acid to benefit in maintaining blood cells, energy production, and reducing homocysteine levels (high levels may increase the risk of heart and blood vessel diseases).

Iron should be taken on an empty stomach for best absorption. If there are symptoms of nausea and vomiting, it can be taken after meals, and it should not be taken together with calcium and zinc because it may interfere with the absorption of iron. Eating foods that contain vitamin C along with iron will improve iron absorption.

Zinc is best absorbed on an empty stomach (1 hour before meals or 2 hours after meals). If you experience nausea or vomiting, it may be taken after a meal and should not be taken together with calcium and iron.

Calcium:

First, you need to check what type of calcium it is.

• Calcium carbonate: should be taken immediately after a meal because it requires stomach acid to break down, but it is poorly absorbed and may cause stomach discomfort or bloating.
• Calcium citrate: can be taken on an empty stomach and is better absorbed (although it contains less calcium than calcium carbonate), but it is more expensive and should be avoided if taking other medications as it may reduce their effectiveness.

Avoid taking calcium after consuming large amounts of vegetables, and it is recommended to take them together with vitamin D, as it helps with absorption and utilization of calcium. However, it is important to always check your vitamin D levels before taking it (if it is not low, then it is not necessary to take it, but most Thai people have low levels of vitamin D).

2. Fat-soluble vitamins

These vitamins are stored in the liver and fatty tissues throughout the body. They should be consumed in moderate amounts, including vitamins A, D, E, and K. This group also includes various oils such as fish oil, evening primrose oil (EPO), co-enzyme Q10, and may also include multivitamins.

It is recommended to take these vitamins after meals, as the fat in the food we consume helps increase the absorption of these vitamins and other nutrients (usually taking around 20-30 minutes after meals).

However, before taking any vitamins or supplements, it is important to research thoroughly or consult with a medical expert in anti-aging medicine.

With best wishes from the Department of Anti-Aging Medicine, Vibhavadi Hospital.