From enzymes to amino acids to herbs and minerals, supplements pack a punch in different shapes and forms, including powders, capsules, tablets, and energy bars! Supplements are designed to enhance or supplement your diet with all of the nutrients your body requires. It is possible that someone will recommend vitamin C if you have a cold, or probiotics if you have a gastrointestinal problem or vitamin D to prevent osteoporosis and fish oil for a healthier heart and more luscious hair. Yes, those are all supplements, and each of them has its own set of health benefits and nutrient boosters. Eating a well-balanced diet is essential for meeting your health needs, but if you want to supplement your diet with some well-rounded supplements, follow these tips to determine whether you are taking them correctly.
Keep Tabs on the Dosage
Understand the terminology used in supplementary products, such as RDA (recommended daily allowance), which is the daily amount of nutrient you should take based on age and gender; DV (daily intake), which is the percentage of a nutrient that a supplement adds to the average daily diet; and UL (upper limit), which is the maximum daily limit of nutrient intake. An overdose of supplements, like everything else, may pose serious side effects such as diarrhea, lethargy, kidney stones or organ damage.
Understanding and Timing Your Vitamins Intake
The best time to consume vitamin supplements depends on the type of vitamins. For instance, fat-soluble vitamins such as vitamin A, vitamin D, vitamin E, and vitamin K are best taken after meals, along with a meal that is high in saturated fats or oils to aid nutrient absorption. Dr. Duffy Mckay, a naturopathic physician, explained that when food is consumed, a string of digestive processes that help the absorption of nutrients from food is initiated, which also improves the absorption of essential minerals and vitamins.
On the other hand, water-soluble vitamins such as vitamin C, folate (folic acid), and all of the B’s: thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid (B9), and cobalamin (B12), with the exception of vitamin B12, are best taken either on an empty stomach or two hours after a meal. Vitamin B12 will be more easily absorbed when taken with a meal.
Fat-soluble Versus Water-soluble Vitamins
Knowing how to distinguish the difference between fat-soluble and water-soluble vitamins will help you get the most out of your supplements. Fat-soluble vitamins are stored in our body, so they need fats to be dissolved. Fats help to transport them into our bloodstream, where they perform essential functions. Excess fat-soluble vitamins will be stored in our liver; it is good to keep in mind not to overeat fat-soluble vitamins.
Water-soluble vitamins, on the other hand, are easily dissolved. Our bodies only absorb the amount of vitamin that is required, flushing out the rest through urine, which causes the urine to be brightly coloured. It is also advisable to take water-soluble vitamins daily as our bodies do not store them like their fat-soluble counterparts.
Personalise Your Supplements
Golden agers need more calcium, vitamin B12, and vitamin D than younger people, whereas post-menopausal women require more calcium and vitamin D than men. Customise wholesome supplements according to your age and gender with Danai Medi-Wellness’s vibrant assortment of personalised supplements that are tailored-made to fulfill your unique nutritional needs.