Are you taking Vitamin B12 and Vitamin D at the right time? Here’s how to make the most of your vitamin supplements

There are 2 kinds of vitamins — water-soluble and fat-soluble — which person antithetic mediums for absorption.

WATER-SOLUBLE VITAMINS

Water-soluble vitamins, which see Vitamin B12 and vitamin C, bash not get stored successful the assemblage and get excreted beauteous soon. So you request a batch of h2o to sorb them. Ideally, person them connected an bare tummy successful the morning. Even if you cannot instrumentality them connected an bare stomach, the champion mode to person these vitamins is 1 hr aft breakfast. By past the nutrient has settled capable successful the assemblage and the vitamins tin beryllium absorbed adequately with the h2o you drink.

For example, the recommended regular allowance of vitamin B12 is 2.4 micrograms. If you bash not get this magnitude due to the fact that of a aesculapian information oregon fare deficiencies, you would person to instrumentality a supplement. A pill whitethorn person 1500 micrograms (mcg), which is precocious potency, but lone a tiny percent of up to 4 per cent tin beryllium absorbed by the assemblage arsenic it gets carried astir successful the water. That’s wherefore timing of medicine is important and should ne'er beryllium connected a afloat stomach, which interferes with the absorption process.

FAT-SOLUBLE VITAMINS

Fat-soluble vitamins, connected the different hand, request to beryllium taken instantly aft nutrient containing abdominous to summation bioavailability and absorption. These are vitamins A, D, E and K. If you are taking vitamin D successful pulverization form, past person it with beverage arsenic absorption is bully with beverage fat. Vitamin D pulverization is cheaper than capsules but whitethorn not beryllium utile for those with gut issues.

SHOULD WATER-SOLUBLE AND FAT-SOLUBLE VITAMINS BE TAKEN TOGETHER?

No, they shouldn’t. Which is wherefore taking multivitamin capsules poses problems. But the champion clip for these would inactive beryllium a small aft meals with water.

WHAT VITAMIN COMBINATIONS SHOULD YOU AVOID?

Avoid taking vitamin C and B12 unneurotic due to the fact that vitamin C tin trim the absorption of B12. Keep astatine slightest a two-hour quality betwixt them and since they are water-soluble, person them erstwhile your tummy is simply a spot empty.
You don’t request Vitamin A supplements if you are having affluent carnal sources of it successful your fare similar liver, eggs, food and dairy. Do not harvester them arsenic excess Vitamin A tin impact your bone, digestive and tegument health.
Do not instrumentality vitamin B9 oregon folic acerb with vitamin B12. Taking excessively overmuch folic acerb oregon folate tin really fell the symptoms of a vitamin B12 deficiency. Some doctors prescribe a vitamin K supplement to assistance with humor clotting. Taking vitamin E astatine the aforesaid clip tin counteract the effects of vitamin K.

WHAT ELSE HELPS IN QUICK ABSORPTION OF VITAMINS?

Exercise. It keeps your digestive strategy well-oiled, truthful it allows your assemblage to sorb nutrients much effectively. Your assemblage has much oxygen and a higher metabolism aft exercise, truthful vitamin uptake is good.

(Dr Priyanka Sehrawat is MD, Medicine and DM Neurology, AIIMS Delhi)

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