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When to take Vitamins
If You Take Vitamin A
Watch the amount of what’s called preformed vitamin A. If you’re pregnant, doses over 10,000 IU a day can cause birth defects. High levels of both A and the usually safe beta-carotene (a substance that the body coverts to vitamin A) may raise your chances of having lung cancer if you’re a smoker, and maybe even if you’re a former smoker.
Prenatal Vitamins and Morning Sickness
Extra folic acid and iron are very important for a healthy baby. You might even take folic acid before you get pregnant. But prenatal vitamins can make nausea worse, mostly because of the iron. If this happens to you, pair your prenatal vitamins with a light snack before you go to bed. Talk to your doctor about the best prenatal formula for you.
When to Take Water-Soluble Vitamins
Water dissolves them, and your body doesn’t store them, so most must be taken every day. They include C and the B’s: thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid (B9), and cobalamin (B12). Take them with or without food, with one exception: You’ll absorb B12 better with a meal. If you also use vitamin C, put 2 hours between them. Vitamin C can keep your body from using B12.
When to Take Fat-Soluble Vitamins
Vitamins A, D, E, and K need to go with fat from a meal for your body to absorb and use them. But you don’t need a lot of fat — or any saturated fat. The healthy plant-based kind you find in foods like avocado or nuts will do just fine.
If You Take Iron Supplements
You absorb iron best on an empty stomach. Take it with water or, better yet, a citrus juice: Iron and vitamin C have a tag-team effect. If it makes you queasy, save it for right after a meal. But don’t mix it with calcium or high-calcium foods — these interfere with iron. You won’t take in either one fully. Men and postmenopausal women should skip supplements with this mineral unless a doctor says otherwise. The average MVM has more than you need.
Are Gummies Any Good?
Opinions about gummy vitamins are mixed. One study found that people who take vitamin D in gummy form get more from it than from a tablet. On the other hand, gummies can have a lot of sugar and calories. And because they taste like candy, it’s easy to go overboard and eat too many. They may even cause cavities. Also, not all brands contain all essential vitamins and minerals. Some may not even contain the amounts listed on the label.
Look for Quality Checks
Since the FDA doesn’t regulate supplements, look for brands that have been “verified” by one of the three companies that test supplements in the U.S.: Pharmacopeia, Consumer Lab, or NSF International. These testing organizations verify that what’s on the label is in the bottle in the right amounts.
If
You Take Mineral Supplements
Large doses of
minerals can compete with each other to be absorbed. Don’t use
calcium, zinc, or magnesium supplements at the same time. Also, these
three minerals are easier on your tummy when you take them with food,
so if your doctor recommends them, have them at different meals or
snacks. Don’t take any individual mineral at the same time as an
MVM or an antioxidant vitamin formula, like one with beta-carotene
and lycopene.
Supplements and Your Prescriptions
Even essential
nutrients can interfere with many common medications. If you take a
traditional blood thinner like warfarin, just the small amount of
vitamin K in an MVM can cut its strength. Taking more than 1,000 mg
of vitamin E per day can raise your risk for bleeding. And if you
take thyroid medication, taking calcium, magnesium, or iron within 4
hours can cut its strength. Ask your doctor about how best to time
it.
The Alphabet of
Amounts
RDA
(recommended daily allowance) is the daily amount of a nutrient you
should get, based on sex and age. DV (daily value) is the percentage
of a nutrient that a supplement or food serving adds to the average
daily diet for all ages. UL (upper limit) is the most of a nutrient
you should get in a day. Side effects from big doses range from
tiredness or diarrhea to kidney stones or organ damage.
Know What’s
Inside
There’s no
one standard MVM formula. Some have more nutrients than recommended.
Others may come up short on some RDAs. For instance, the amount of
calcium you need to meet the RDA is too much to fit into a tablet
that you could easily swallow. Scan the full ingredients list so you
know exactly what’s in the supplement you’re considering. This
will also help you know if you need to time when you take it.
Opinions about gummy vitamins are mixed. One study found that people who take vitamin D in gummy form get more from it than from a tablet. On the other hand, gummies can have a lot of sugar and calories. And because they taste like candy, it’s easy to go overboard and eat too many. They may even cause cavities. Also, not all brands contain all essential vitamins and minerals. Some may not even contain the amounts listed on the label.
Look for Quality Checks
Since the FDA doesn’t regulate supplements, look for brands that have been “verified” by one of the three companies that test supplements in the U.S.: Pharmacopeia, Consumer Lab, or NSF International. These testing organizations verify that what’s on the label is in the bottle in the right amounts.
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