Dr Neha Chawla

Dr Neha Chawla

04-11-2022

13:18

Smart supplementation: How to time your Supplements? 1. Water soluble vitamins: Include Vit C & Bs (B1,B2,B3,B5,B6.B7,B9&B12) Take them with or without food except B12 which absorbs better with meal. If you use vit C,put 2 hrs in between. Vit C can keep your body from using B12.

2. Fat soluble vitamins: Vitamins A, D, E & K need to go with fat from a meal for your body to absorb & use them. So take them with any healthy plant based fat from foods eg Nuts.

Iron: Iron absorbs best on empty stomach. But if it makes you queasy, take it post meal. Best if you take it with Vit C. Iron & Vit C have tag team effect. But avoid taking it with Calcium or high calcium foods as these interfere with absorption of iron.

Minerals: Don’t use calcium, zinc, or magnesium supplements at the same time. They compete with each other to be absorbed. Also, these three minerals are easier on your tummy when you take them with food.

If you’re on any medication then keep in mind that even essential nutrients can interfere with many common medications. Eg, if you take thyroid medication, taking calcium, magnesium, or iron within 4 hours can cut its strength. So ask your doctor about how best to time it.


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