In general, there is guidance for the best times of day to take different types of vitamins, but multivitamins can present a challenge: they contain both water and fat-soluble vitamins. Today, we’ll discuss the current advice for when to take a multivitamin to ensure you gain the maximum possible benefits from it.
When should I take my multivitamin?
As mentioned, your multivitamin likely contains vitamins and minerals that are fat-soluble and water-soluble. This makes a multivitamin tricky because fat-soluble vitamins need fat for ideal absorption and should be taken with food. Alternatively, water-soluble vitamins are best absorbed on an empty stomach with water.
Either of these approaches will result in absorbing only half of what your multivitamin has to offer. The current advice is therefore to take your multivitamin with food and a water-based drink. The fat-soluble ingredients in your multivitamin are the primary limiting factor, so it’s best to take the multi with at least a little bit of food to ensure these are absorbed. As far as the time of day you take your vitamin, it comes down to personal preference and when you’re most likely to stick to a routine consistently. If you’re able to, the morning tends to have fewer distractions and can be a good opportunity to implement your morning breakfast and supplements routine.
What else should I consider with multivitamins?
If possible, consider taking your vitamins and mineral supplements separately to divide the fat and water-soluble nutrients. This way you can take fat-soluble supplements with food and water-soluble supplements with a beverage, and ensure the maximum possible absorption of both -- which isn’t possible with a multivitamin, where everything is formulated in one.
Additionally, you should try to get all of the essential micronutrients you need from a rounded whole-food diet. This is the body’s preferred method of absorption, although where necessary a multivitamin can be a simple solution to any gaps in your diet.
Who should take a multivitamin?
Multivitamins can be a great option to fill any voids in your diet and can make up for gaps in micronutrients that you aren’t able to eat consistently. They can be a helpful addition to the routines of people struggling with chronic deficiencies as well.
Can children take a multivitamin?
Children can take multivitamins that are formulated appropriately for their age group, as they do have slightly different micronutrient requirements than adults.
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