A balanced diet can meet our needs for vitamins and nutrients, but many times it is necessary to take additional vitamin supplements to meet our needs.

Normally, most vitamins can be taken at any time of the day. However, some vitamins are better absorbed under specific conditions, so it is good to know how and when to take a supplement to promote optimal absorption.

Let's categorize them and see how and when we can take them to achieve the best result.

Water-soluble vitamins

As the name suggests, water-soluble vitamins dissolve in water. Therefore, they do not need to be taken with food for absorption. There are nine water-soluble vitamins, including Vitamin C, and the eight B vitamins - B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid), and B12 (cobalamin). It is important to consume these vitamins regularly, as they are not easily stored in our body tissues and excess is excreted through urine.

Vitamin C

Vitamin C helps strengthen the immune system and aids in iron absorption. Additionally, it contributes to the strengthening of human bones, reducing fatigue and tiredness, and the normal functioning of the nervous system. There are various forms of vitamin C supplements, including ascorbic acid, ascorbic acid with bioflavonoids, liposomal vitamin C, and calcium ascorbate. Vitamin C supplements have bioavailability similar to that found in foods such as fruits and vegetables. You can take vitamin C supplements at any time of the day, with or without food, although taking ascorbic acid with food can help reduce potential gastrointestinal side effects caused by its high acidity. Also, keep in mind that since excess vitamin C is excreted, doses above 1,000 mg are usually not needed - except in specific cases. Additionally, it would be effective to take more than 1000mg in 2 doses throughout the day for better absorption.

B Vitamins

B vitamins are sold individually or as part of a B complex supplement that includes all eight B vitamins. Since they are water-soluble, you can take them with or without food at any time of the day. It is often recommended to take B vitamins in the morning due to their important role in nutrient metabolism and energy production. Additionally, some people may benefit from taking B vitamins on an empty stomach. For example, it is recommended for individuals with B12 deficiency to take B12 supplements on an empty stomach with water to promote maximum absorption.

Liposoluble Vitamins

Unlike water-soluble vitamins, liposoluble vitamins rely on fat for proper absorption. Therefore, it is generally recommended to take liposoluble compounds with a meal that contains fat.

Vitamin A

Vitamin A deficiency is rare and with a balanced diet, supplementation is usually not necessary.

Vitamin D

It is necessary for immune function, bone health, cell growth, and many other functions. Unfortunately, most people worldwide are deficient in this important nutrient. Vitamin D can be taken at any time of the day and most of these supplements should be taken with meals or snacks that contain fat to ensure optimal absorption. It is important to note that the activation of vitamin D depends on adequate levels of magnesium. Therefore, to maintain healthy levels of vitamin D, make sure you also get enough magnesium.

Vitamin E

It functions as an important antioxidant in your body and is necessary for healthy blood flow and immune function. It is also a popular dietary supplement - although this nutrient is found in many foods and deficiency is rare.

Vitamin K

Vitamin K refers to a family of liposoluble compounds that includes vitamin K1 (phylloquinone) and vitamin K2 (menaquinones). Vitamin K is necessary for blood clotting, bone health, heart health, and many other functions. Since most people get enough vitamin K through their diet, high-dose supplementation is not recommended. However, vitamin K supplements may interact with certain anticoagulant medications.

Vitamins

Vitamins usually contain a variety of vitamins and minerals. Some people prefer vitamin supplements over supplements of a single nutrient because they are convenient and can be less expensive. Since these supplements usually contain both fat-soluble and water-soluble vitamins, it is usually recommended to consume them with a meal. This can enhance the absorption of certain nutrients while reducing the risk of gastrointestinal disorders, which may otherwise occur when taking a vitamin on an empty stomach. If you take two or more pills a day, consider splitting the dose to help your body absorb certain nutrients more effectively. For example, take one pill with breakfast and one with lunch.

In conclusion:

Your body absorbs and stores nutrients in different ways. This should be taken into account when taking supplements of a single nutrient and vitamins. If you have questions about dietary supplements, a healthcare professional, such as your nutritionist or pharmacist, can provide you with information about the correct dosage and recommend supplements based on your specific health needs.