According to Dr. Shrey Kumar Srivastav, Senior Consultant at Sharda Hospital - Noida (India), the use of supplements such as vitamins and minerals is becoming more and more popular. However, not everyone knows how to use it properly to best absorb it by the body. Here are simple but important principles, recommended by experts, to help you use supplements more scientifically and effectively.
Combine it with the right foods
Not all supplements are absorbed well in the same way. Some vitamins such as A, D, E, K are fat-soluble vitamins that should be taken with foods containing healthy fats such as olive oil, avocado or nuts. In contrast, water-soluble vitamins such as vitamin C and group B are more easily absorbed when taken on an empty stomach, for example in the morning.
Avoid taking supplements together that can interfere
Some substances when used together can reduce absorption efficiency. For example, calcium can hinder the absorption of iron, or zinc and copper compete with each other in the absorption process. Therefore, if you need to use many types, you should separate them during the day, a few hours apart to make them better absorbed by the body.
Supports gut health
Gastroenterology plays an important role in absorbing nutrients. If the digestive system is weak, even if you use high-quality products, it will be difficult to maximize the effect. You should supplement probiotics and foods rich in soluble fiber such as yogurt, banana, oatmeal to improve the beneficial bacteria in the intestines.
Drink at the right time
The timing of taking supplements also affects absorption efficiency. Iron and B vitamins should be taken in the morning to support metabolism and provide energy. Calcium and magnesium should be drunk in the evening because they help relax and support sleep. Maintaining drinking on time every day also helps the body adapt and absorb better.
Drink enough water
Water helps dissolve and transport vitamins and minerals in the body. Drinking enough water throughout the day will support the absorption process, while helping to reduce the risk of stomach irritation when taking supplements.
Control lifestyle and use medication properly
Some drugs such as antacids, antibiotics or caffeine can affect the ability to absorb vitamins and minerals. In addition, prolonged stress also impairs digestive function. Therefore, if you are taking medication for a long time or have a stressful lifestyle, you should talk to your doctor for appropriate instructions when taking supplements.
