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Vitamins and minerals are substances necessary for the normal functioning of our body. They are responsible for the correct course of all its processes: from the work of the heart to hair growth. For all vitamins to be beneficial, it is important to remember a few key things. First, they must be properly combined so that they only reinforce each other's action, and not vice versa. Secondly, each group of vitamins and minerals has its own optimal intake time when the benefits for the body will be maximum. We will tell you why it is better to take B vitamins at breakfast, and to drink magnesium and iron before bedtime.
Vitamins A, E, D, K
The fat-soluble vitamins A, E, D, and K are best absorbed by the body when taken with fatty foods. The secret is that, getting into the esophagus, fats start the production of bile and enzymes, which contribute to the transport of vitamins to the liver and their further processing. The good news is that even a small amount of fat is enough to activate this circuit.
Calcium, important for the health of bones and teeth, does not generally require any special intake regimens. But if you are taking multiple supplements, keep in mind that it should not be combined with iron and zinc, which can displace calcium in the struggle for body resources. Between the receptions of these elements, it is better to take a break of 1-1.5 hours. This time will be quite enough so that they do not interfere with each other's assimilation.
In addition to participating in the basic life processes of the body, including cellular metabolism, B vitamins can boast of providing us with an additional boost of energy. They stimulate the nervous system, so the best time for B vitamins is breakfast. This will keep you productive all day and will save you sleep problems.
Magnesium, iron and fiber
All of these supplements are best taken in the evening or even before bed. Why? Magnesium (although of course it all depends on the amount here) can have a laxative effect - and it is definitely not what you would like in the middle of the day. At the same time, caffeine can block the action of iron, so if you drink a lot of coffee, you should postpone the supplement until later. Finally, high amounts of fiber can interfere with the absorption of nutrients from breakfast, lunch, and dinner.
Water-soluble Vitamin C can be taken at any time of the day, but be sure to drink it with a glass of water for all the benefits. Also keep in mind that vitamin C improves the absorption of iron, and therefore, with an iron deficiency, supplements should be combined at least for the first time.