Vitamins are more important for people to stay healthy. It promotes growth and development, provides energy, boosts the immune system, regulates hormones, strengthens bones, and helps to heal wounds. Our body needs 13 essential vitamins like vitamin A, B1, B2, B3, B5, B6, B7, B9, B12, C, D, E, and K. People can take vitamins through food, multivitamin supplements, or vitamin capsules.
Vitamin deficiency can cause numerous health issues for people. Vitamin supplements help people recover from vitamin deficiency. But make sure to consume the supplements in the right way at the right quantity at the right time. The wrong way of consuming the supplements won’t do any good to your health; rather, it is harmful for you and creates various health issues. Before starting to consume vitamins, know the complete information about them.
Here are some points that you should consider while taking vitamin supplements, and it will help you to avoid the common mistakes.
Take a test
The first thing that you should do is check the vitamin levels through a blood test before consuming vitamins. It will guide you to take the necessary supplements based on the deficiency.
Don’t depend on supplements alone
Only taking supplements doesn’t make you healthy. You have to include a complete, nutritious food in your diet. Supplements will help you in certain cases to fill the vitamin deficiency. So, plan your daily meal according to the nutritional needs.
Seek guidance from healthcare experts
Many types of vitamin and multivitamin supplements are available on the market. It is better to consult with your healthcare experts if you are thinking of taking vitamins. Not every individual has the same health condition; healthcare experts will analyze your health status completely and suggest you take necessary supplements.
Don’t take too much
Taking a higher dose or too much vitamin will create many side effects in the body, like eye irritation, dry lips, weakness, frequent urination, headaches, vomiting, and sometimes lead to liver damage. So, don’t take supplements in large dosages.
Look into the ingredients
Make sure to consume the supplements made with quality ingredients free from additives and allergens. Read the label, get complete information about the product, and then consume it. Select the product from reputed brands, which confirms the effectiveness and purity of it.
Do follow the instructions and safety information
- Some vitamins, like vitamins A, D, E, and K, are more effective when taken with food. While consuming the supplement, make sure to follow the instructions (like when to consume it before food or after food) given by healthcare experts or the manufacturer of the supplement.
- Store the vitamins in a cool, dry place, and follow the safety information given on the label of the supplement.
- Make sure to check the expiry date.
Know about the right and wrong combinations
- It is good to take vitamin B12 with meals for better absorption.
- Fat-soluble vitamins (A, D, E, and K) can be taken with meals, which increase the absorption of the vitamins into the body and use them.
- Vitamin C and iron will be good when taken together. Vitamin C helps increase the absorption of iron in the body.
- When Vitamin C is taken along with zinc, it improves immunity and overall health.
- The combination of vitamin D and calcium works well for the body.
When both taken together, calcium you consumed can be absorbed completely by the body and promotes bone health.
- When magnesium is taken with vitamin D tablets, in the body, the utilization of vitamin D can be improved with the help of magnesium and supports bone health.
- Vitamin D and K, when consumed together, help for proper blood clotting and promote bone health.
Some combinations of supplements with other medicines or nutritional supplements remain harmful.
- Vitamin C and vitamin B12 should not be taken at the same time, as vitamin C decreases the absorption of vitamin B12 in the body. If you are taking both vitamin C and B12 supplements, it is advised to take vitamin B12 before two hours of taking vitamin C.
- The daily required amount of vitamin A for adult men is 900 mcg and for adult women is 700 mcg. Usually, vitamin A from food sources get absorbed less in the body and that is the place where supplements can help you. You don't have to worry about overdosage when taken in recommended mcg as mentioned above. Low intake of vitamin A lead to health issues. So, it is good to plan your meal and vitamin supplements accordingly. This will help you stay active, improve eye health, promote hair growth and work well for aging skin.
- Avoid taking vitamin B12 and vitamin B9 (folic acid) at the same time. Though both B vitamins are good for health, excess intake of vitamin B9 can hide the vitamin B12 deficiency symptoms.
- Vitamin K can influence the blood thinners, like warfarin. For heart patients, when vitamin K is taken together with warfarin, it will lead to health issues.
- Consult with your healthcare experts before consuming vitamin supplements if you are already taking any medicines.
Check for side effects
Some people may experience some side effects like headaches, nausea, vomiting, and irritation when taking vitamins. Consult your healthcare professional if you start to experience any side effects and follow their guidance.
Stay updated
Nutritional science is getting updated and better day by day. To consume the best nutritional products, you should know the recent research and supplements will do good to your body.
Supplements are good when they are taken in the right way. Many of the best multivitamins for women and men are available in the market. Consult with your doctor, select the best one, and start to consume it. Taking supplements along with a balanced diet will take you to lead a healthy life.