4 Easy Ways to Take Your Vitamins

How to Take Different Kinds of Vitamins

The fact that not every vitamin found in whole foods has been caught in a pill is difficult to accept, given the hundreds of supplements available. As a result, consuming a range of nutritious meals is the most effective strategy to satisfy your health requirements. However, whether you are deficient in a certain vitamin or mineral, or if you just wish to supplement your diet with a daily MVM (multivitamin/mineral), the following guidelines will assist you in getting the most out of your supplement.

Because some vitamins are better absorbed by the body when consumed with food, you may choose to consume it with a meal or snack.

Not a fan of the morning meal?

Because water dissolves them and your body does not store them, the majority of them must be taken on a daily basis.

  • Take these with or without meals, with one exception: you will absorb B12 more effectively if you eat something before taking them.
  • Vitamin C might prevent your body from using vitamin B12.
  • However, you do not require a large amount of fat – or any saturated fat.
  • When you eat on an empty stomach, your iron absorption is the best.
  • Alternatively, if it makes you feel nauseated, store it until soon after you’ve eaten.
  • You won’t be able to absorb either of them completely.
  • The average MVM has far more resources than they would ever use.

Use of calcium, zinc, and magnesium supplements at the same time is not recommended.

If you are taking an MVM or an antioxidant vitamin formula, such as one containing beta-carotene and lycopene, avoid taking any individual minerals at the same time.

Keep an eye on the quantity of what’s known as preformed vitamin A in your diet.

If you smoke, or even if you’re a former smoker, having high levels of both vitamin A and beta-carotene (a chemical that the body converts to vitamin A) may increase your risk of developing lung cancer, according to new research.

The majority of prenatal supplements include these nutrients.

If this occurs to you, take your prenatal vitamins with a light snack before bed to help you fall asleep faster.

Even basic nutrients can cause interactions with a wide range of commonly prescribed drugs.

A daily dose of vitamin E more than 1,000 milligrams (mg) might increase your risk of bleeding.

Inquire with your doctor about the ideal time to get it done.

Dietary value (DV) is the proportion of a nutritional component that a supplement or food serving contributes to the average daily diet for people of all ages and stages.

The side effects of high dosages might vary from fatigue and diarrhea to kidney stones and organ damage, among other things.

Some have higher levels of nutrients than recommended.

For example, the quantity of calcium required to achieve the RDA is far too large to be contained in a pill that can be readily swallowed by most people.

This will also assist you in determining whether or not you need to time when you take it.

For example, many supplements for seniors contain higher levels of calcium, vitamin D, and vitamin B12 than are required by younger individuals.

Women, in particular, require more calcium and vitamin D after menopause in order to maintain bone health.

Gummy vitamins are controversial, and people have differing opinions about them.

Gummies, on the other hand, can contain a significant amount of sugar and calories.

They may even be responsible for tooth decay.

Some may not even contain the amounts that are mentioned on the package labeling.

These testing agencies ensure that the ingredients listed on the label are present in the bottle in the appropriate levels.

Keep one for yourself. If you want to keep track of your dietary supplements and medications, the National Institutes of Health’s Office of Dietary Supplements offers a form you may print and fill out. When you go to the doctor, make sure to bring it along with you, along with your medication list.

The Top 3 Best Ways to Take Your Vitamins!

In Hollywood these days, a “cocktail” party may not always be a gathering for drinking. The “Botox” parties of the past have given way to what are now known as “Vitamin” parties in Los Angeles. Despite the fact that vitamin IVs are a relatively recent fad that has taken over the metropolis, celebs and industry insiders have been utilizing them for years! I shot Paris Hilton and Nicole Richieright in their buttocks on national television for The Simple Life over a decade ago, and as a result, injectable vitamins have become one of our most popular procedures.

  • Read the interview here.
  • “Yes” and “no,” respectively, is the truthful response.
  • Inadequate intakes of the following nutrients are the most common: Vitamin DB12; Iron; Calcium; Vitamins C; EA; Fiber; Potassium; and Vitamin D.
  • The optimum method for the human body to absorb the necessary vitamins and minerals remains unknown.
  • Consider the time of day, whether or not the medication is taken with meals, and the method in which it is administered.
  • However, it is impossible to overlook the fact that some people may find the intramuscular vitamin injections / IV infusion uncomfortable or painful, and as a result, may choose to take supplements orally instead.
  • This is due to the fact that vitamin absorption through the stomach is less efficient than absorption through muscle, therefore a greater dose is frequently required when vitamins are taken orally.

The majority of the vitamins you make at home may be consumed with your breakfast meal.

Because many of us have our morning meal at home, remembering to take our vitamins over the course of the day is frequently a simple matter of scheduling.

You should avoid taking calcium with your multivitamin if your multivitamin contains iron, as this can increase the risk of kidney stones.

If you take an iron-containing multivitamin with your morning meal, you should take your calcium with the other meals you eat during the day, such as lunch and supper, to ensure that you get enough calcium.

Please tell me more about how you employ vitamins and minerals in your products and private practice, such as the D3 sun shot supplement – is this taken orally or is it a topical application?

Jennifer Love Hewitt adores the Nurse Jamie D3 sun photo, which was taken by Jennifer Love Hewitt.

Getting enough vitamin D may be accomplished in two ways.

A good approach to acquire your vitamin D is to go outside and expose your exposed skin to the sun (ultraviolet B rays).

Taking vitamin D pills is a lot more convenient option.

However, if you have certain medical conditions or are on certain medications, you may need to exercise particular caution.

Increase your energy levels, enhance your immune system, and lose weight by taking weekly vitamin injections.

B12 Injection– Deficiencies in some nutrients, such as vitamin B-6, all of the B-complex vitamins, and notably vitamin B-12, can lead to a decrease in energy levels.

Because B-12 is difficult to absorb via the stomach, the injection aids in adequate absorption.

Many actors and actresses who are about to go on 18-hour days of filming like the B12 injection since it gives them a little lift before they begin filming.

Taking our Vitamin Complex Shot is crucial for maintaining healthy nerve function and nerve sheaths; they also help to maintain skin and eye health, and they help the body generate red blood cells, which are necessary for DNA creation and repair.

“Lipo Shot” for a metabolic boost– We believe that our Metabolism Boost “Lipo-Shot” will help you lose weight and gain energy more effectively.

Vitamin C, Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B12 and Vitamin B3 are all present in this shot.

Could you tell me a little bit about the current trend in vitamin infusions administered intravenously in America, as I’m researching vitamin infusions administered intravenously in particular?

It appears to be much more popular in the United States than it is in the United Kingdom at this time.

In the past, I’ve heard of services such as the mobile Vita Squad for vitamin emergencies, which sounds incredible!

In Los Angeles, the craze shifted from “Botox” parties to “Vitamin” parties.

The infusion is an IV Vitamin with a balanced combination of vitamins and minerals used to treat a range of ailments and increase energy.

Administering the infusion takes about 15 minutes.

I prefer a more controlled environment– as it is still a medical procedure.

Vitamin “cocktails” are all the rage right now and sometimes I feel people get the idea that this will make them invincible in a potentially harmful way – I do not want to perpetuate that.

How do you see the practice developing – will it remain a luxury treatment or could it be likely to become more commonly administered?

However, I feel the price point most likely will not drop due to the strict laws in the US and UK. Administering injectables involves a medical professional and you have to factor these cost into treatments – but I predict the availability grows exponentially in the next few years.

14 Simple Ways to Make Your Vitamins More Effective

It is possible that a “cocktail” party is no longer for drinking in Hollywood these days. The “Botox” parties of the past have given way to what are now known as “Vitamin” parties in Los Angeles today. Vitamin IVs have really been utilized by celebrities and industry insiders for years, despite the fact that this may be a new fad spreading over the city. I shot Paris Hilton and Nicole Richieright in their buttocks on national television for The Simple Life more than a decade ago, and as a result, injectable vitamins have become one of our most popular treatments at the clinic.

If we can’t obtain what we need from our diet and our way of life, what is the point of taking vitamin supplements in the first place.

Specifically, the following are the reasons behind this: More than 90 percent of people (a significant number!) are found to be deficient in at least one or more nutrients, according to research.

It is dependent on a variety of variables, including heredity, vitamin storage in your body and other factors such as your age, state of health (for example, if you have Crohn’s disease, you will not be able to effectively absorb vitamins), if you are pregnant or nursing, and other considerations.

  • The best absorption of vitamins and minerals, despite the fact that this is a widely disputed issue (whether to inject, eat, or infuse), is still dependent on a number of parameters.
  • On the one hand, liquid vitamins are more readily absorbed by our bodies than their tablet counterparts.
  • But what this individual does not realize is that the expense of having them performed by a medical expert adds greatly to the entire cost of the procedure.
  • Because it may be difficult to locate over-the-counter medications in high enough quantities for therapy, you may have to take many doses to get the daily dosage that is required.
  • Among other things, this contains your daily multivitamin as well as additional vitamins and supplements Because many of us have our morning meal at home, remembering to take our vitamins over the course of the day is typically a breeze.
  • Taking calcium with your multivitamin is not a good idea if your multivitamin also includes iron in it.
  • If you take an iron-containing multivitamin with your morning meal, you should take your calcium with the other meals you eat during the day, such as lunch and supper, to ensure that you get the most benefit.

Please tell me more about how you employ vitamins and minerals in your products and private practice, such as the D3 sun shot supplement – is this taken orally or is it a topical treatment?

‘Nurse Jamie D3 sun shot’ is a favorite of Jennifer Love Hewitt’s.

Getting enough vitamin D may be accomplished in two ways.

A good approach to acquire your vitamin D is to step outside and expose your exposed skin to the sun (ultraviolet B rays).

Vitamin D pills are a much more convenient option.

But if you have certain medical conditions or are on specific medications, you may need to use extra caution in this situation.

A series of weekly vitamin injections is an excellent approach to boost your energy, improve your immune system, and support weight reduction.

Take a vitamin B12 injection.

Getting treatment is simple and consists of receiving a B-12 shot.

If you need a fast boost of energy, stop by the Park for a shot of B12.

It has been demonstrated that vitamin B12 has therapeutic effects in lowering stress and exhaustion, boosting cognition, and improving cardiovascular health, and many people attribute their weight reduction to this small injection of vitamin.

This injection contains the following nutrients: vitamin C, vitamin B1, vitamin B2, vitamin B5, vitamin B6, vitamin B12, and vitamin E.

Along with the B Vitamins, it contains three fat-burning amino acids as well as Vitamin C and B12.

Methionine, Inositol and Choline are all included.

When patients choose this option, what kind of outcomes may be expected.

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I’m curious as to what you think of them.

A “cocktail” party may not always be about drinking these days in Hollywood, as previously stated.

Vitamin IVs, on the other hand, have been utilized by celebrities and industry insiders for many years.

It contains magnesium, calcium, vitamin B-5, vitamin B-6, vitamin 12 (as well as the B complex vitamins) and vitamin C (as well as other vitamins).

The Meyers Cocktail is a favorite among celebrities.

When someone is being stabbed with a needle, I like everything to be in perfect condition and have been well inspected.

We are quite selective in the people who are approved for therapy.

Vitamin “cocktails” administered intravenously or intramuscularly (IV/IM) are becoming increasingly popular.

Administering injectables necessitates the involvement of a medical practitioner, and the associated costs must be factored into treatment plans – but I believe that availability will increase enormously in the next several years.

Take them with food

It’s no secret that you should take your vitamins at the same time as your meals. According to naturopathic physicianDuffy MacKay, ND, senior vice president of scientific and regulatory affairs for the dietary supplement industry group Council for Responsible Nutrition, “When you consume foods, it initiates a cascade of digestive processes that aid in the absorption of nutrients from food, and this will also optimize the absorption of vitamins and minerals.” There’s yet another explanation for this.

In addition, taking vitamins and minerals with meals might help to minimize nausea that some individuals may feel when taking supplements.

Take it first thing in the morning on an empty stomach, suggests Michael J.

(However, be aware that taking iron on an empty stomach might cause nausea.) Consume it with foods that are high in vitamin C, as vitamin C has been shown to boost iron absorption.

Learn how they work with your other meds

Don’t forget about any other medications you may be taking, however, as MacKay points out, vitamins and minerals can interfere with both prescription and over-the-counter medications, so be cautious. As a result, in some circumstances one or the other may be less effective, while in other cases their effects will be amplified, increasing the likelihood that you will be exposed to an overdose. When it comes to calcium, it has been shown to interfere with the absorption of a regularly prescribed thyroid medicine, which many women take at the same time.

If you take medicine as well as vitamins or minerals, see your doctor or pharmacist for advice, and learn about all of the vitamin errors you could be doing that you aren’t aware of.

Get schooled on fat- versus water-soluble vitamins

The ability to distinguish between fat-soluble and water-soluble vitamins can assist you in getting the most out of your vitamins. Fat-soluble vitamins, such as vitamins A, D, E, and K, are stored in the body, where they can accumulate and, in certain situations, be harmful to the body’s functions. The water-soluble vitamins, such as the B vitamins (folate, thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B6, and vitamin B12) and vitamin C, on the other hand, are excreted in the urine, and thus do not accumulate in the body like their fat-soluble counterparts, explains Dr.

“This is the reason why our urine becomes vividly colored after we consume certain water-soluble vitamins,” says the author.

Eat fat with fat-soluble vitamins

When fat is consumed with a meal, fat-soluble vitamins are more readily absorbed. “And if you drink milk, eat yogurt, or include avocado in your morning smoothie, it makes sense to do so in the morning,” Dr. Breus continues. So, what exactly is the magnitude of the boost we’re talking about?

It varies depending on the vitamin, but according to a 2015 research, males who took vitamin D with a high-fat breakfast had 32 percent more absorption of the vitamin than those who ate a fat-free breakfast in the morning. Photo by MIA Studio / Shutterstock

Consider both form and function

Despite the fact that magnesium is one of the most underappreciated minerals, many of us don’t receive nearly enough of it in our diets. When it comes to magnesium supplements, it’s possible that the issue is with how you’re ingesting them. Certain minerals, like magnesium, may be simpler to digest and absorb, as well as less prone to deteriorate, when taken in liquid form. In order for a vitamin to dissolve in your body, it must first be broken down into smaller pieces. When a vitamin is eaten in liquid form, this step is skipped, according to Dr.

Having stated that, the majority of vitamin types are made equal.

Your best chance is to select the type that you are most comfortable with—and then read up on some vitamin industry secrets that you should know about.

Know when to pair

According to D’Adamo, several vitamins and minerals work better when taken together. This includes vitamin D, vitamin K, and calcium, among other nutrients. Vitamins D and K aid in the absorption of calcium by the body and bones, thus taking them together is one of many simple strategies to strengthen your bones. Other successful combinations include iron plus vitamin C, because vitamin C aids in the body’s ability to release a larger proportion of iron from the bloodstream. A research conducted by D’Adamo and colleagues found that consuming iron in conjunction with vitamin C decreased adverse effects associated with iron, such as constipation and nausea, and increased absorption.


Know when to split

Some vitamins and minerals are more effective when taken in discrete doses than when taken together. If the ratios of zinc and copper are out of whack, so are iron and zinc, but D’Adamo explains that multivitamins keep the ratios in the proper range. Breus explains that calcium and iron are antagonistic to one another, and that this implies they should be kept separate. Because calcium has a typically soothing impact on many individuals and is unlikely to upset your stomach, you should take iron first thing in the morning and calcium last thing in the evening.

Because water-soluble vitamins are excreted in the urine, many of them must be taken more than once a day, according to the National Institutes of Health (NIH).

One way vitamins lose their potency is through urination; here are 22 more symptoms that your vitamins aren’t going to work.

Be careful with grapefruit juice

Danger! According to the Food and Drug Administration, grapefruit and some drugs should not be consumed together. It is not only true that grapefruit juice improves the efficacy of some drugs in the body, but it is also true that it interferes with the absorption of other supplements such as St.

John’s Wort, which is frequently used to treat mild to moderate depression. It’s a good idea to double-check whether any of your vitamins and minerals have an adverse reaction to grapefruit juice. spreewaldDOTpictureDOTde/shutterstock

Get screened

A blood test is one of the most effective ways to determine whether or not you are getting enough of certain key vitamins and minerals. Despite the fact that it does not provide a full picture, it may reliably identify levels of vitamin D and iron in your blood and determine whether you require more or less of either. Take into account your family’s medical history so that you may check into vitamins that may help avoid specific disorders that run in your family, such as folate malabsorption condition, which interferes with the body’s capacity to absorb certain B vitamins or folate from food, according to MacKay.

Look into digestive enzymes or probiotics

Do you think you could benefit from probiotics? It’s possible. According to a research published in JAMA, probiotics are becoming increasingly popular and are being used more often. As D’Adamo points out, “Probiotics assist to restore the balance of good and harmful bacteria that might be thrown off in certain health problems.” Additionally, they may increase the effectiveness of our vitamins. “They definitely assist us in better digesting and assimilation of nutrients,” he claims. The same may be said for digestive enzymes.

Essentially, plant-based digestive enzymes — found in foods such as pineapple and12 other foods high in digestive enzymes — help to break down food into smaller, more absorbable bits by encouraging the chemical breakdown of the meal.


Know how and where to store your stash

The location and method of storage of vitamins and supplements can also have an impact on their efficacy. “Probiotics should be transported and stored in the refrigerator at room temperature,” D’Adamo advises. Because they contain living cultures, if they are not sent at a cool temperature, they will be dead when they arrive. When storing omega-3 fatty fish oil, another popular supplement, keep it in a cool, dark place because the tablets are susceptible to destruction when exposed to high temperatures, light, or oxygen.

Go natural

Vitamin E is packed with health advantages, and natural variants are twice as bioavailable as synthetic forms, according to D’Adamo, which means your body can absorb and utilize twice as much of the beneficial compounds found in the capsules. What is the best way to know whether you are taking natural C? “It would be labeled with a D, whereas DL indicates that it is synthetic,” he explains. Vitamin E is the general name for tocopherol, which is a kind of vitamin that is found in small amounts in foods.

Weiss. Before you go shopping, have a look at these vitamin brands that are recommended by professionals. JinningLi/shutterstock

Time them right

When it comes to the optimal time to take vitamins and minerals, there are distinct criteria for each type of vitamin and mineral. As Dr. Breus points out, “all B vitamins should be taken in the morning since they have a tendency to give individuals energy.” While the majority of vitamins should be taken first thing in the morning, others should be taken in the nights, mostly because some supplements may lead you to get tired. Melatonin and valerian root are among the ingredients. As Dr. Breus points out, “Magnesium has a genuine soothing effect, and in certain circumstances it might make individuals feel tired, so it is best taken shortly before bed.” BillionPhotos/shutterstock

Watch your caffeine intake

As a diuretic, caffeine in your morning cup of joe can interfere with the absorption of vitamins and minerals. It also causes us to urinate more, which accelerates the pace at which water-soluble vitamins are eliminated from the body. Reduce your chance of developing these conditions by taking modest quantities of coffee and ensuring that you are getting adequate calcium and vitamin D. You should be aware of the warning indications that you may be lacking in vitamin D. Sources

  • Duffy MacKay, ND, senior vice president of scientific and regulatory affairs for the Council for Responsible Nutrition in Washington, DC
  • Michael J. Breus, PhD., psychologist and sleep expert, and author of The Power of When
  • And Chris D’ Adamo, PhD, director of research for the University of Maryland Center for Integrative Medicine in Baltimore, Maryland.
  • “Dietary fat increases vitamin D-3 absorption,” according to the Journal of the Academy of Nutrition and Dietetics
  • “Grapefruit Juice and Some Drugs Don’t Mix,” according to the Food and Drug Administration
  • “Hereditary folate malabsorption,” according to the U.S. National Library of Medicine
  • “Trends in Dietary Supplement Use Among US Adults From 1999 to 2012,” according to the Journal of the American Medical Association
  • And “Caffeine decreases vitamin D

Michael Spertus, MD, performed a medical evaluation on this patient on October 22, 2019. The original publication date was September 22, 2017.

How to Take Vitamins and When You Should Take Them

A good diet is key to maintaining a healthy lifestyle, and you may already be familiar with the importance of consuming foods that include essential vitamins and minerals. Vitamins and minerals are necessary for optimum health, and eating a well-balanced diet will give your body with the vitamins and minerals it requires to function properly. Eating properly may be difficult for many people, and taking a multivitamin and multimineral supplement is an excellent technique to help them stick to their diet plan.

We’ll go through how to take vitamins and when is the optimum time to take them in the section below.

What Type of Vitamins Should You Take?

The importance of understanding the different types of vitamins cannot be overstated before beginning a vitamin supplement regimen. As is usually the case, it is critical to consult with your health-care expert about which supplements are appropriate for your needs. Vitamins are divided into two categories: water-soluble vitamins (such as the B-complex vitamins and the C vitamins) and fat-soluble vitamins (such as the E vitamins) (A, D, E, and K). The distinction between these two types of vitamins is that fat-soluble vitamins dissolve in fat before being absorbed into the bloodstream whereas water-soluble vitamins are absorbed directly into the circulation.

Due to the fact that water-soluble vitamins are not stored in the body, you may find yourself in need of them more frequently.

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In the event that you have difficulties swallowing pills, or if you simply dislike the taste of them, then chewable or gummy vitamins may be a better alternative for you.

If you are on a specific diet, it is possible that the sort of vitamin you are taking is in doubt. Consider whether or not a supplement contains animal products before adding it to your shopping cart.

How Do You Take Vitamins?

If you’ve chosen a chewable gummy or pill, the solution to this question is straightforward: chew the supplement just like you would a piece of candy. When consuming chewable or gummy vitamins, there is no need to drink any water. What to do if you’re taking a swallowable supplement is tricky, especially if you’re someone who has difficulty swallowing pills and capsules. Whether your vitamin is in capsule or tablet form, according to research, determines which method of swallowing is the most convenient for you.

Tablets: The Pop Bottle Method iv

Step 1: Fill a plastic soda or water bottle halfway with a consumable liquid such as water. To take the vitamin tablet, place it in the center of your tongue and press your lips to the opening of the full container to create a tight seal. The next step is to sip your water from the bottle, being care to keep your lips tightly wrapped around the bottle throughout. When the water reaches your lips, make a sucking motion with your mouth to swallow the pill and the liquid.

Capsules: The Lean-Forward Method v

Start by placing the supplement pill in the middle of your tongue. Step 2: Take a typical drink of water from a glass and keep the water in your mouth for a few seconds before swallowing it completely. The third step is to shift the chin lower and towards the chest while keeping your mouth closed and lips locked. This will tilt your head downwards and away from the chest. Step 4: While still in this posture, swallow the water and pill together as a single unit. Continue to be unconvinced? In the event that swallowing a tablet is simply not an option for you and a chewable vitamin is not available, there are a few more strategies you may employ to ensure that you acquire your vitamins.

It’s possible that the texture of the food will make taking the pill a little simpler.

With the use of a pill splitter, tablets may be broken down into smaller pieces that are simpler to take.

It is not recommended to break or cut some tablets since they are timed-release or enteric coated.

What is the Best Time to Take Vitamins?

Not only is it critical to understand how to take vitamins, but also understanding when to take them makes a significant impact. Many individuals like to take their vitamins first thing in the morning, before they have their breakfast and get started with the rest of their day. Others, though, may choose a different time of day to do so. Consider developing a daily plan that is compatible with your lifestyle—remembering to take vitamins on a regular basis might be the most difficult obstacle to overcome.

A fat-soluble vitamin supplement such as vitamin E, for example, should never be taken on an empty stomach since it might cause stomach upset.

Vitamin E, on the other hand, is a perfect supplement to take with meals, as opposed to iron, which might interact with specific foods like cheese, yogurt, egg yolks, whole-grain breads and milk as well as spinach, tea, coffee, and other caffeinated beverages.

If so, what is your routine?

x Using our product suggestion tool, you can choose the best vitamin for your needs. Other materials may be found in the Learn Center, which has additional articles on vitamins and minerals.

Supplement Smarts: Best Ways to Take Different Vitamins

A journal can assist you in timing different supplements and keeping track of how much you consume on a daily basis. Keep one for yourself. If you want to keep track of your dietary supplements and medications, the National Institutes of Health’s Office of Dietary Supplements offers a form you may print and fill out. When you go to the doctor, make sure to bring it along with you, along with your medication list. Images courtesy of: IMAGES PROVIDED BY:

  1. Getty
  2. sGetty


  • “Nutrition and Healthy Eating,” “Vitamin B12,” “Iron Supplement,” “Prenatal vitamins: Why they matter, how to choose” are some of the topics covered by the Mayo Clinic. Office of Dietary Supplements of the National Institute of Health: “Multivitamin/mineral Supplements,” “Vitamin A,” “Daily Values,” “Frequently Asked Questions,” “Daily Values,” “Frequently Asked Questions,” “Frequently Asked Questions,” “Vitamin and Mineral Upper Limits – What You Need to Know,” “Dietary Supplements: What You Need to Know,” and “Dietary Supplements: What You Need to Know.”
  • UT Southwestern Medical Center: “5 indicators that you’ve chosen the right multivitamin.” The Cleveland Clinic is a medical facility located in Cleveland, Ohio “When Do You Feel Nauseous After Taking Vitamins? The Best Ways to Make Them Easier to Stomach” “Vitamin B12 Oral.” “Vitamin B12 Oral.”
  • Harvard Medical School: “”B Vitamins,” or “B Complex Vitamins,” In this article, we will discuss what patients – and doctors – should know about vitamins and supplements.” For example, ConsumerLab.com has a section titled “Supplements That Should Be Taken With Food.” “The Most Appropriate Time to Take Multivitamins,” “How to Take Vitamins and Minerals for Proper Absorption,” “Gummy Vitamin Concerns,” and “How to Take Vitamins and Minerals for Proper Absorption.” Vitamin E is discussed at the Linus Pauling Institute, and drug effects on the thyroid are discussed at the New England Journal of Medicine. Nutritional Supplements: Vitamins and Minerals,” Colorado State University Extension, Colorado Springs, CO.
  • Nutrients: “Bioequivalence Studies of Vitamin D Gummies and Tablets in Healthy Adults: Results of a Cross-Over Study,” which was published in the journal Nutrients in 2007. A gummy multivitamin should not be relied upon if you have difficulty swallowing a tablet, according to the Center for Science in the Public Interest.

All rights reserved. 2005-2022 WebMD, LLC. All rights reserved.

Vitamins and Minerals: How to Get What You Need

Micronutrients are vitamins and minerals present in food that nourish your body and aid in the maintenance of your overall health and well-being. These nutrients are critical to your overall wellness. Choosing meals that are high in vitamins and minerals on a daily basis is the most effective approach for your body to receive the nutrients it requires to be healthy. The majority of Americans, however, do not consume enough vitamins and minerals, according to research that has been conducted repeatedly.

  • Calcium, potassium, fiber, magnesium, and vitamins A, C, D, and E are all beneficial.

Path to improved health

Calcite, potassium, fiber, magnesium, as well as vitamins A through E are all important nutrients.


Calcium is required by the body for the development of strong bones and teeth during childhood and adolescence. Calcium is required for the maintenance of bone mass in adults. A daily calcium intake of 1,136 mg is recommended by the USDA for the average American adult (who consumes around 2,000 calories per day). Calcium may be found in abundance in the following foods:

  • Nonfat or low-fat yogurt (8 ounces = 345-452 milligrams)
  • Nonfat or low-fat cheese (2 ounces = 400 milligrams)
  • Nonfat or low-fat cheese (8 ounces = 345-452 milligrams)
  • Low-fat milk (one cup equals 290 milligrams) or skim milk (one cup equals 306 milligrams) are recommended. Salmon, sardines, and ocean perch (3 ounces = 325 milligrams), pink salmon (3 ounces = 181 milligrams), and ocean perch (3 ounces = 116 milligrams). Beans such as soybeans (1/2 cup = 130 milligrams) and white beans (1/2 cup = 96 milligrams)
  • Spinach (1/2 cup = 146 milligrams)
  • Oatmeal (1 packet = 99-110 milligrams)
  • And quinoa (1/2 cup = 146 milligrams).

Who knows, maybe you won’t get enough.

  • Boys between the ages of 9 and 13 years
  • Girls between the ages of 9 and 18 years
  • Males over the age of 70
  • Women over the age of 50
  • Vegans and vegetarians
  • Those who are lactose intolerant

Quick Tip: Almonds are high in calcium and make for an excellent snack. Take a few with you to work or school to give yourself a healthy boost.


A potassium-rich diet can assist your body in maintaining a healthy blood pressure level. The United States Department of Agriculture advises that the typical American ingest 4,044 mg of potassium per day. Potassium may be found in abundance in the following foods:

  • Among the carbohydrates included in sweet potatoes are 694 milligrams per serving
  • White potatoes have 610 milligrams per serving
  • And rice has 610 milligrams per serving.
  • White beans (1/2 cup = 595 milligrams)
  • Soybeans (1/2 cup = 485 milligrams)
  • Lima beans (1/2 cup = 484 milligrams)
  • Kidney beans (1/2 cup = 358 milligrams)
  • Black beans (1/2 cup = 358 milligrams).
  • Nonfat yogurt (8 ounces = 579 milligrams)
  • Low-fat yogurt (8 ounces = 531 milligrams)
  • Plain yogurt (8 ounces = 579 milligrams).
  • A serving of nonfat yogurt has 579 milligrams of fat, while a serving of low-fat yogurt has 531 milligrams of fat (a serving of low-fat yogurt has 579 milligrams of fat).
  • Bananas (1 medium banana = 422 milligrams)
  • Peaches (1/4 cup = 398 milligrams)
  • Cantaloupe (1/4 medium melon = 368 milligrams)
  • Honeydew melon (1/8 medium melon = 365 milligrams)
  • Strawberries (1/4 cup = 398 milligrams)
  • Oranges (1/4 cup = 398 milligrams)
  • Halibut (3 ounces = 490 milligrams)
  • Yellowfin tuna (3 ounces = 484 milligrams)
  • Rockfish (3 ounces = 442 milligrams)
  • Cod (3 ounces = 439 milligrams)
  • Salmon (3 ounces = 490 milligrams)
  • Sardines (3 ounces = 490 milligrams).
  • 1/4 cup equals 664 milligrams
  • 1/2 cup equals 549 milligrams
  • Juice (3/4 cup equals 417 milligrams)
  • Sauce (1/2 cup equals 405 milligrams)
  • 1/8 cup equals 405 milligrams

Who knows, maybe you won’t get enough.

  • Potassium is the nutrient that most Americans are deficient in.

Tips: Slice up a banana and combine it with a cup of low- or nonfat yogurt to make a nutritious snack or light meal.


Magnesium is a nutrient that aids in the production of energy in your body as well as the normal functioning of your muscles, arteries, and heart. According to the USDA, an average adult in the United States should consume 380 mg of magnesium per day. Magnesium may be found in abundance in the following foods:

  • Artichokes (half-cup = 50 milligrams)
  • Pumpkin (1-ounce equivalent to 1 ounce = 151 milligrams)
  • Spinach (1/2-cup equivalent to 81 milligrams)
  • 74 milligrams per half-cup of soy beans
  • 67 milligrams per half-cup of white beans
  • 60 milligrams per half-cup of black beans
  • 48 milligrams per half-cup of navy beans
  • 44 milligrams per half-cup of great northern beans
  • A half cup of tofu equals 47 milligrams
  • A half cup of brown rice equals 42 milligrams
  • Nuts:
  • A half cup of tofu equals 47 milligrams
  • A half cup of brown rice equals 42 milligrams
  • A handful of nuts

a half cup of tofu equals 47 milligrams; a half cup of brown rice equals 42 milligrams; nuts

  • Those between the ages of 4 and 18
  • Adults 51 and older
  • And those who are overweight.

Vitamin A

Vitamin A is related with the formation of eyesight as well as the growth and maintenance of cells. Adults should consume 700-900 milligrams of Vitamin A per day on a daily basis. Vitamin A may be found in abundance in the following foods:

  • Foods such as organ meats such as liver and giblets (3 ounces = 1490-9126 micrograms)
  • Vegetables such as:
  • The following foods provide 1096 micrograms per medium potato: sweet potatoes, pumpkin (1/2 cup = 953), carrots (1/2 cup = 679 micrograms), spinach (1/2 cup = 573 micrograms), and turnip greens (1/2 cup = 441 micrograms).

Who knows, maybe you won’t get enough.

  • Children between the ages of four and eighteen
  • Adults between the ages of 51 and eighteen
  • People who are fat
  • Vegetarians
  • And those who misuse alcohol

Adolescents between the ages of 4 and 18; adults between the ages of 51 and 100; fat individuals; vegetarians; and those who consume alcohol

Vitamin C

Blood vessels, bones, cartilage, and muscle all benefit from vitamin C since it aids in the formation of collagen (which is the primary protein utilized as connective tissue in the body). Vitamin C intake for adults should range between 65 and 90 milligrams per day. Vitamin C may be found in abundance in the following foods:

  • Fruits and vegetables: guava (1/2 cup = 188 milligrams)
  • Oranges (1 medium orange = 70 milligrams)
  • Kiwis (1 medium kiwi = 70 milligrams)
  • Strawberries (1/2 cup = 49 milligrams)
  • Cantaloupe (1/4 medium melon = 47 milligrams)
  • Papaya (1/4 medium papaya = 47 milligrams)
  • Pineapple (1/2 cup = 28 milligrams)
  • Mango (1/2 cup = 23 milligrams
  • The following foods contain 142 milligrams of raw red sweet pepper and 60 milligrams of raw green sweet pepper: Brussels sprouts (1/2 cup = 48 milligrams), broccoli (1/2 cup = 38 milligrams), sweet potatoes (1/2 cup = 34 milligrams), cauliflower (1/2 cup = 28 milligrams), and cauliflower (1/2 cup = 28 milligrams).

Who knows, maybe you won’t get enough.

  • Children between the ages of 4 and 18
  • Adults between the ages of 51 and 100
  • People who are fat
  • People who smoke
  • Pregnant or nursing women

Quick Tip: Include fresh fruit in your morning routine on a regular basis. It takes approximately a handful of strawberries or cantaloupe cubes to meet the recommended daily allowance of vitamin C in one cup (about a handful).

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Vitamin D

Vitamin D is required by the body in order to absorb calcium, which is necessary for bone development and the maintenance of strong bones and teeth. Every day, the average adult requires 600 International Units (IU) of vitamin D, according to the World Health Organization. Older persons (those over the age of 70) require 800 IU each day. The majority of people obtain some amount of vitamin D through exposure to sunshine. The use of sunscreen, on the other hand, will reduce your exposure to vitamin D.

In fact, some of the most important dietary sources of vitamin D come from foods that have been fortified with vitamin D.

Vitamin D can be obtained from the foods listed below:

  • Salmon (3 ounces = 450 IU), swordfish (3 ounces = 550 IU), canned tuna (3 ounces = 150 IU) are all good sources of omega-3 fatty acids.
  • Fortified milk (8 ounces = 100 IU)
  • Fortified orange juice (8 ounces = 100 IU)
  • Fortified cereal (1 cup = 40 IU)
  • Fortified yogurt (6 ounces = 80 IU)
  • Swiss cheese (1 ounce = 6 IU)
  • Fortified cereal (1 cup =

Swiss cheese (1 ounce = 6 IU); fortified orange juice (8 ounces = 100 IU); fortified cereal (1 cup = 40 IU); fortified yogurt (6 ounces | 80 calories | 100 calories | 100 calories | 100 calories | 100 calories | 100 calories | 100 calories | 100 calories | 100 calories | 100 calories | 100 calories | 100 calories | 100 calories | 100 calories | 100 calories | 100 calories | 100 calories | 100 calories | 100 calories | 100 calories | 100 calories | 100 calories | 100 calories |

  • Children between the ages of 4 and 18
  • Adults above the age of 70
  • Those who are obese

Vitamin E

Vitamin E is an antioxidant, which means that it is a nutrient that aids in the prevention of cell damage in the body. Vitamin E is required by adults in the amount of 15 milligrams per day. Vitamin E may be found in abundance in the following foods:

  • Among the most nutritious nuts and seeds are sunflower seeds (1 ounce = 7.4 milligrams), almonds (1 ounce = 7.3 milligrams), hazelnuts (1 ounce = 4.3 milligrams), pine nuts (1 ounce = 2.6 milligrams), peanuts (1 ounce = 2.2 milligrams), and brazil nuts (1 ounce = 1.6 milligrams).
  • Dpinach (1/2 cup = 1.9 milligrams)
  • Avocado (1/2 avocado = 2.1 milligrams)
  • Tomato-based goods (1/2 avocado = 2.1 milligrams)
  • Turnip greens (1/2 cup = 2.9 milligrams)
  • Peanut butter (2 tablespoons = 2.5 milligrams)
  • The following amounts are in milligrams: paste (1/4 cup = 2.8 milligrams), sauce (1/2 cup = 2.5 milligrams), puree (1/2 cup = 2.5 milligrams)

Who knows, maybe you won’t get enough.

  • Children between the ages of 4 and 18
  • Adults who are 51 years or older
  • Obese people
  • People that are overweight

Tips for the day: A modest handful of almonds contains half of the daily required amount of vitamin E.

Things to consider

It is possible to have major health implications if you do not obtain enough vitamins and minerals. Malnutrition can occur as a result of a general shortage of nutrients. This is sometimes simpler to diagnose and treat than other types of cancer. A deficiency in even a single particular vitamin or mineral is more difficult to detect, yet it can be just as hazardous. Some vitamin deficits are potentially life-threatening in some cases. It is also possible to have an excessive amount of some vitamins in your system.

Consequently, it is extremely necessary to consult with your doctor before beginning any supplementation regimen. Particularly critical if you are expecting a child or have a medical problem.

When to see a doctor

Vitamin insufficiency manifests itself in a variety of ways. Some deficits are accompanied by no symptoms whatsoever. In general, if you are experiencing any of the following symptoms, you should consult your doctor immediately:

  • You’re balding
  • Your hair is falling out. You’re feeling a little under the weather. Even when you receive lots of sleep, you are frequently exhausted
  • Your corners of your lips are cracked
  • You have a sore throat. It appears that you have acne-like pimples on the sides of your face, on your upper arms, on your thighs, and on your buttocks. Your eyesight is becoming increasingly blurry, particularly at night
  • You have a dry mouth and eyes. You are feeling down
  • You have a bad temper
  • You are irritated. You’re experiencing panic attacks
  • The tingling or numbness in your hands and feet is unbearable
  • Your gums are bleeding

Questions to ask your doctor

  • If I’m not getting enough vitamins and minerals, how do I know if I’m getting enough? Should I be taking a multivitamin or other dietary supplement? Should my kid be taking a multivitamin or other nutritional supplement? Is it important where I get my vitamins
  • Is one brand of vitamins better than another
  • Are there any bad side effects to taking vitamins
  • And so on.


Whether I’m not receiving enough vitamins and minerals, how can I tell if I’m getting enough? Should I be taking a multivitamin or other dietary supplement? Should my kid be taking a multivitamin or other nutritional supplement? When buying vitamins, does it make a difference where I get them; is one brand of vitamins better than another; are there any bad side effects to taking vitamins?

The best foods for vitamins and minerals

Vitamins and minerals are just as vital for survival as air and water are for breathing. Not only do they help to keep your body healthy and efficient, but they also help to protect you from a wide range of ailments as well. Vitamins and minerals are sometimes lumped together, although they are actually fairly distinct. A vitamin is a naturally occurring organic compound that is generated by plants or animals. They are sometimes referred to as “essential” vitamins because, with the exception of vitamin D, they cannot be produced in the body and must therefore be obtained from diet.

However, they can be absorbed indirectly through the environment or by an animal that has eaten a certain plant.

Two types of each

It is possible to categorize vitamins into two types: water soluble (which means that the body excretes what it does not absorb) and fat soluble (which means that residual quantities are kept in the liver and fat tissues as reserves). The eight B vitamins (B-1, B-2, B-3, B-5, B-6, B-7, B-9, and B-12) as well as vitamin C are classified as water-soluble vitamins. The fat-soluble vitamins are vitamins A, D, E, and K. Vitamin A is the most important of these. Even though there are several minerals available, just a few are essential for good health.

Major ones are not always more vital than trace ones, but their presence in your body indicates that you have a higher concentration of them.

The top food sources

Vitamins and essential minerals are recommended in minimum daily levels according to federal requirements. However, unless you have a medical need to increase your consumption of certain nutrients due to a deficit or other medical condition, keeping track of so many numbers might be difficult. The most effective method of ensuring that you receive a diverse range of vitamins and minerals in the appropriate levels is to have a varied and nutritious diet. An focus is placed on fruits and vegetables, whole grains, beans and legumes, low-fat protein, and dairy products in order to achieve this.

Here are some of the greatest foods for vitamins and minerals, according to the Harvard Medical School Special Health Report, Making Sense of Vitamins and Minerals: A Guide to Nutritional Supplements and Supplementation. Choosing the meals and nutrients that can help you maintain your health:

Vitamin Sources

B-1 (water soluble): ham, soymilk, watermelon, acorn squash, and other vegetables B-2: dairy products such as milk, yogurt, and cheese, as well as whole and enriched grains and cereals. B-3-containing foods include beef, chicken, fish, fortified and whole grains, mushrooms, and potatoes. Chicken, healthy grains, broccoli, avocados, and mushrooms are all high in vitamin B-5. B-6 foods include beef, fish, chicken, beans, tofu and other soy products, bananas, and other tropical fruits. B-7 foods include whole grains, eggs, soybeans, and salmon.

Citrus fruits, potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes, and Brussels sprouts are all good sources of vitamin C.

Vitamin D sources include fortified milk and cereals, as well as fatty fish.

Vitamin K-rich foods include cabbage, eggs, milk, spinach, broccoli, and kale.


Calcium is found in foods such as yogurt, cheese, milk, salmon, and leafy green vegetables. Chloride:salt Magnesium-containing foods include spinach, broccoli, legumes, nuts, and whole-wheat bread. Potassium-rich foods include meat, milk, fruits, vegetables, cereals, and legumes. Sodium sources include salt, soy sauce, and vegetables. Meat, poultry, fish, nuts, and cheese contain trace amounts of chromium. Copper-containing foods include shellfish, nuts, seeds, whole-grain products, beans, and prunes.

  1. Iodine may be found in iodized salt and shellfish.
  2. Nuts, legumes, whole grains, and tea are good sources of manganese.
  3. Zinc-rich foods include meat, seafood, legumes, and whole grains.
  4. Please include a note of the date of the most recent review or update for each article.

9 Tricks to Help You Remember to Take Your Vitamins

Vitamins have several benefits that cannot be denied. Taking vitamins will help you feel and perform at your best, by doing anything from strengthening your immune system to providing you with more energy to get through the day.

However, vitamins are only beneficial if they are taken on a regular basis. What should you do if you’re having trouble with this? Here are nine tips to help you remember to take your vitamins on a regular basis.

1. Set Your Phone Alarm

Do you always have your phone with you, or does it just disappear? Set an alarm to remind you to take your vitamins at the appropriate times. When it goes off, you will no longer have an excuse for failing to take your pills on time.

2. Use an Online Calendar

If a phone alarm doesn’t work for you, but you spend a lot of time on your computer, consider using an online calendar to keep track of your commitments and appointments. This will prompt you to take your vitamins by sending you an alert on your computer or on your email account. Although you may be at work, you will not forget to complete this vital self-care job.

3. Keep Them in Plain Sight

The classic adage “out of sight, out of mind” holds true when it comes to vitamins as well. You may make it easier for yourself to remember to take your vitamins by placing them in a conspicuous location such as your kitchen counter or bedside.

4. Use a Pill Organizer

Organise your vitamins by day and place them in a pill organizer at the beginning of the week. If things become hectic throughout the week, you can simply grab your pill organizer and have all of your vitamins right at your fingertips. Taking vitamins more than once a day is something to consider. Make things easy on yourself by using an organizer for breakfast, lunch, and supper. You’ll always be aware of when it’s time to take your vitamins if you use this technique.

5. Buy More Than One Bottle

How many times have you gotten ready to leave home only to realize that you forgot to take your vitamins with you? Purchase numerous bottles of vitamins and keep one in your handbag or briefcase, one at your desk at work, and one at home to ensure that you don’t forget to take them.

6. Pair Vitamins with Meals

Develop the practice of taking your supplements with a certain meal at a regular interval. It will assist you in developing a habit in which you will be less likely to forget to take your vitamins.

7. Enlist a Friend’s Help

Request that a friend or family member remind you to take your vitamins on a regular basis—for example, by sending you a brief daily text. It is probable that your family members are concerned about your well-being and that they will volunteer to serve as your accountability partners.

8. Use Sticky Notes

Sticky notes may be used to post reminders in areas where you are most likely to notice them, such as on your bathroom mirror or on your coffee maker. This method only works if you choose a location that you visit on a regular basis, so think outside the box.

9. Link Vitamins to an Essential Task

What is a necessary duty that you conduct on a daily basis? In order to accomplish any chore, whether it is sipping your morning coffee or simply brushing your teeth, you must first take your vitamins before you can proceed. Soon, it will become a habit that you will not even notice you are doing. Vitamins will only be effective in helping you achieve your health objectives if you remember to take them on a regular basis. If you are having trouble remembering to take your vitamins, try some of these strategies.

Finding a regimen that will help you remember to take them on a regular basis will ensure that you get the most out of them. And of course, these tactics work for every sort of supplement, including herbals, Omegas, mushrooms, and minerals.

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