How to take a multivitamin correctly for maximum absorption?

Vitamin supplements have an irreplaceable position in the field of sports nutrition. Multivitamins are a comprehensive solution for vitamin supplementation in cases where increased amounts are needed on multiple fronts. But do you know how to take multivitamin supplements correctly so that the body absorbs and uses them properly? That's what we'll look at within today's article.

Why is it necessary to take vitamins?

Vitamins are an essential ingredient for the body to ensure proper functioning of our body. Without them, for example, our immune system would not function, our muscles would not work and our body would run out of energy much faster. We need increased intake of vitamins especially during flu seasons or during symptoms of vitamin deficiency. However, as we have already informed you in one of our articles, nothing should be overdone.

However, there are groups of people who should include multivitamin supplements in their diet, no matter what the season is. This would include, in particular, people with a very unbalanced diet, athletes with increased physical activity, people with a lack of access to a good diet, pregnant women, people with a high level of women, but also sick or elderly people, and possibly vegans and vegetarians who are missing out on very important amino acids by cutting out meat.

How long to take multivitamins?

First of all, it is important to note that multivitamin supplements are already recommendedshould only be taken when there is an increased need for them or when the quality of the diet is insufficient. If you are able to ensure a general supply of vitamins and minerals from your diet, opt for aspecific single-ingredient supplements with vitamins that for some reason cannot be fully supplemented by the diet (e.g. Vitamin D in winter, etc.).

However, if you already take a multivitamin supplement for some reason, do not take it every day all year round. Taking vitamins should be based primarily on need, and excess intake could do more harm than good. It is generally recommended to take multivitamin supplements for 3 months, then discontinue them for 2 months. This is because the body can process the vitamins and build up sufficient levels for several months ahead. Excessive use of vitamins, on the other hand, puts a strain on the body, which in the long term can manifest itself in impaired liver or kidney function.

Which vitamins should not be taken together?

With multivitamin supplements, never forget to check what vitamins they actually contain. There are some vitamins that should not be combined with each other or at least not taken at the same time. The following lines will show you which vitamins not to combine and why.
A classic example would be vitamins K and E. While vitamin E has been shown to increase bleeding, vitamin K improves blood clotting. Thus, "E" would cancel out the effects of "K" and vice versa. There is also a problem with vitamin C and B12, where vitamin C can cause inadequate absorption of vitamin B12. It is therefore recommended to take them at least two hours apart.

Similar situations can occur with minerals, which are also often present in multivitamin supplements. In fact, some experts claim that calcium supplements, for example, reducethe effective use of iron, so it is a good idea to take them at different intervals. The same is true for zinc and copper, as they are processed through the same pathways and copper can eventually be eliminated by the body.

What time of day to take vitamins?

Before answering this question, it is necessary to first consider the group of vitamins taken. Water-soluble vitamins, such as B and C vitamins, can be taken at virtually any time of the day. Ideally, they should be taken on an empty stomach with a glass of water in the morning, when they are best absorbed into the blood.

This is not the case for fat-soluble vitamins such as vitamins A, D, K and E. These could cause stomach irritation when the stomach is empty, and without a fatty meal the body cannot use them properly. It is therefore a good idea to take these with the first meal of the day.

The situation is slightly different with multivitamins, as both types of these vitamins usually contain other trace elements such as minerals, fatty acids and so on. Thus, it is ideal to take a multivitamin with the first meal of the day, when the absorption of either component is not affected. If you are unsure of the dosage, always read the package leaflet and the manufacturer's instructions.

Vitamins before or after meals?

The question of whether vitamins should be taken before or after meals is directly related to the previous paragraph. Again, it depends on the specific vitamins, as , for example, vitamin C cancan be taken practically throughout the day, whereas vitamin D, for example, cannot be taken without a meal.

In general, it is recommended to take vitamins simply during meals, when both fat- and water-soluble vitamins can be absorbed. This also reduces the likelihood of stomach irritation in more sensitive individuals. Therefore, follow this rule when taking a multivitamin.

Which vitamins do athletes lack?

The stress caused by strenuous physical training leads to a much fasterthe breakdown of vitamins and important minerals in our bodies. This, of course, needs to be adapted to the intake of vitamin supplements or a complex multivitamin that will solve the problem. In fact, various diets can make it extremely difficultdifficult to get all the vitamins we need in the right quantities.

Thus, athletes are most often faced with deficiencies:

• Vitamin D
• Zinc
• Calcium
• B vitamins
• Iron
• Potassium

All of these vitamins and minerals have an effect on processes related to protein synthesis, overall energy levels or themuscle function, and if you are deficient in them, your athletic performance will be lackluster to say the least.

However, before you take any of the vitamins, we highly recommend that you have a professionalblood tests, which will give you a clear answer as to what you are actually lacking. It may be that a deficiency of one vitamin has the same symptoms as an excess of another, and you may not be getting the correctby misjudging the situation, you can get into a loop of protracted problems that require more intervention than is strictly necessary.

What multivitamins do we recommend?

With multivitamin supplements, it is always essential to check their composition, but also whether they are supplied at their most usefulusable form, i.e. whether the minerals in them are available in a chelated form, whether they contain oppositely acting components, etc.

It is easy to get lost in the vast array of multivitamins. That's why we regularly update our ranking of the bestmultivitamins on the market, where we have selected the best possible multivitamin supplements ever. You simply can't go wrong with these supplements, so don't hesitate to try the one that fits you best.