Good Lifestyle

If you take a multivitamin As part of your morning ritual, you are not alone. John Hopkins Medicine reports that half of American adults - including 70% of 65 years and over - regularly take multivitamins or other health supplements. And although daily multivitamin cannot compensate for bad eating habits, they can be beneficial to fill the nutritional gaps that may lack your diet.

"Multivitamins are an important part of any health regime, regardless of age or sex," says Trista Best , RD, a dietitian recorded with Balance an supplements . "They can deeply have an impact on your health when used to complete an already balanced diet."

However, for this to be true, your body must absorb nutrients in a multivitamin and Rachel Kopec , PHD, assistant professor of human nutrition at Ohio State University , said MedicalNewSTODAY This absorption is often the most delicate part.

"One of the biggest false ideas is the dose delivered," she said. "The bioavailability - The percentage of a dose of given micronutrients which is really absorbed in the blood circulation - multivitamins can be low enough for soluble fatty micronutrients such as vitamins A, D, E, K and essential minerals such as iron and calcium, according to how they are encapsulated and with which they are encapsulated."

That said, read more to learn the best experts from experts to make the most of your multivitamin to optimize your health.

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Vitamins are classified into two categories: soluble in water and soluble in fat. Water soluble vitamins include vitamins B and vitamin C. These nutrients dissolve in water and are transported to the tissues of your body without being stored.

Conversely, soluble fatty vitamins - A, D, E and K - are the best Absorbed by fat and are stored in the fatty fabric of the body and the liver. Liposoluble vitamins are crucial for immune function, bone health and vision. They are also necessary in the diet to promote growth, reproduction and health , according to the National Institutes of Health (NIH).

Therefore, the simple fact of taking your multivitamin with water will not do the trick to optimize the absorption of vitamins A, D, E and K. Remember to take your multivitamin alongside a meal or a snack that contains food fats: lawyers, peanut butter and eggs are all good choices. Alternatively, buy high quality multivitamin containing a fat source (for example, linen seeds, coconut or fish oil) to improve vitamin absorption.

It is estimated that 66% of Americans Now drink coffee daily - more than any other drink (including tap water) - according to the National Coffee Association. However, your morning infusion can disrupt your body's ability to absorb certain nutrients.

"Caffeine can reduce or even prevent, the absorption of certain vitamins and minerals - notably iron, calcium, magnesium and vitamin B, which are all essential to the composition of a multivitamin," says Best.

Coffeeinated drinks such as coffee and tea contain compounds called tannins that bind to nutrients (e.g. and iron) and iron) and iron) Inhibit absorption . Also, caffeine Increases urination , which can exhaust the concentration of vitamins soluble by your body.

So if you drink these popular drinks in the morning, remember to take your multivitamin later in the day, or at least an hour after consuming caffeine. This will ensure that your body absorbs as many nutrients as possible.

In relation: 21 surprising signs, you have a vitamin deficiency .

When you take your supplements, because each vitamin is absorbed differently and plays a specific role in your body.

For example, MedicalNewSTODAY reports that vitamins B1, B12, Coenzyme Q10 (COQ10) and iron are energy nutrients Who are best consumed during the first half of the day. However, other nutrients such as magnesium, calcium, potassium and certain B vitamins are better taken in the evening, because they Promote sleep and relaxation .

In addition, calcium and iron should not be taken together, such as a Inhibit absorption on the other.

A glass of wine or a cold infusion after a long day can be a pleasant way to relax. But making alcohol consumption a regular habit can interfere with the ability of your body to Absorb essential nutrients , like vitamin B1, B12, folic acid and zinc.

Alcohol alters the degradation of nutrients in digestible molecules Reduce the capacity of the pancreas To secrete digestive enzymes. In addition, alcohol inhibits the absorption of nutrients by damaging the cells that line the stomach and the intestines, interfering with the delivery of nutrients in your blood circulation - not to mention, it is devoid of vitamins, minerals and other essential nutrients.

"The absorption of certain nutrients is hampered by alcohol," explains Best. "Therefore, avoid taking your multivitamin a few hours before or after consumption of alcohol, to give it time to be digested."

In relation: 6 advantages and disadvantages of taking daily multivitamin, according to doctors .

"Third -party tests are another way to make sure you get high -quality multivitamin," said Best. "This means that the company takes an additional step to have its product tested for harmful substances, correct nutrients and bioavailability."

If you take a multivitamin and eat many fortified foods and drinks, such as non -dairy slaties, cereals and drinks containing vitamins and additional minerals, be careful that your total intake of vitamins and minerals do not exceed the upper boundaries for nutrients. As Best life previously reported , this can be particularly problematic with regard to iron, calcium and vitamin A, among others.

And be sure to speak with your health care provider before starting any new supplement diet. Make sure to tell them all the drugs and other supplements you take, so that they can be aware of everything potential interactions .