Vitamins

Vitamins, are either water-soluble or fat-soluble. The B-complex group and vitamin C are water-soluble and are not stored in the body for long. Under normal circumstances, any excess that you take will be urinated away. However, extremely high doses may be toxic.

Vitamins A, D, E, and K are fat-soluble and are stored in the fat tissues and in the liver. If taken in mega-doses, these vitamins can accumulate to dangerous levels.

Minerals are categorized as macro and trace minerals, which do not refer to their importance but only to the amounts needed by the body. Macro minerals like calcium are required in bigger amounts while the body only needs small amounts of trace minerals like zinc.

A multi-vitamin usually contains an assortment of vitamins and minerals from A to Z in varying amounts depending on the formulation. Only so much can be a packed into a tablet or capsule and still keep it small enough to swallow. So vitamins like C and E and minerals like calcium, which are prescribed for certain people in larger amounts, are available separately.

The basic rule is that multi-vitamins or other vitamin and mineral supplements should be taken during or right after a meal for maximum absorption. The fat-soluble vitamins need to be taken with a meal that contains some fat. If you are the kind of person who is taking a multivitamin, B-complex, C, and E, you can take them all together after your biggest meal of the day.

If you are in a pinch you can take your multi-vitamin with a small handful of nuts. Fat soluble vitamins like vitamin A, D, E, and K require fats to form the “micelles” needed for absorption. Most vitamins also require a little bit of protein in their company to be properly digested and utilized.

Minerals like calcium, magnesium, iron, and zinc require an acid rich environment in the stomach for best absorption.

If you are taking fiber supplements, don't take them together with your multi-vitamin. Fiber can bind with fat-soluble vitamins and minerals making them unavailable for your body.

Calcium
Your body cannot absorb more than 500 mg at a time so if you are taking 1,000 mg of calcium, take your pills at separate times of the day. Minerals such as calcium and magnesium that serve as natural muscle relaxants can be taken in the evening to ensure a good night’s sleep.

Calcium interferes with the absorption of iron so don't take your calcium supplement with your multivitamin if it contains iron. If your multivitamin contains both calcium and iron the small amount of calcium that is typically in a multi-vitamin will not affect the absorption of the iron. It's only when you take calcium in larger amounts that it will overpower the iron in your multi-vitamin.

Calcium is best absorbed when you have an adequate amount of vitamin D in your body. You can produce your own source of vitamin D from sun exposure. But if you are sun-shy like many of us are, make sure your multi-vitamin has vitamin D or you are eating food that is fortified with vitamin D (usually milk, cheese, cereals). Natural vitamin D is only available in small amounts in fatty fish like salmon, mackerel, sardines, egg yolks, and liver.

Iron
Most people don't need additional iron supplementation, but if you are one of those who do, take it separately from calcium. It is best absorbed on an empty stomach but it can cause stomach upset so doctors recommend taking it with your meals or between meals with a small snack.

Calcium is not the only substance that can interfere with iron absorption. Coffee and tea bind with iron and can make you absorb less than you should. Vitamin C makes you absorb iron better.

Most experts say you will still absorb more than you lose even if you take your supplements at the "wrong" time.

B-vitamins can be somewhat activating, it is best to take a multivitamin in the morning or afternoon.

Minerals such as calcium and magnesium that serve as natural muscle relaxants can be taken in the evening to ensure a good night’s sleep.

Here are some other vitamin and mineral supplement tips:

• Calcium carbonate should be taken right after a meal
• Iron supplements should be taken on an empty stomach
• B complex vitamins can be taken with food if the B complex vitamins make you feel queasy
• Don't take vitamins with alcohol
• Take iron, calcium and other minerals separate from each other for optimal absorption. If you are taking these nutrients for prevention purposes I would not worry about it as much as if you are using them therapeutically such as to treat osteoporosis or anemia. Calcium and iron will compete with each other for absorption in the GI tract. Women treating both anemia and osteoporosis should take their iron in the morning with their multivitamin, and take calcium throughout the rest of the day. Problems with multiple mineral digestion may be more of a stomach acid issue.
• Individual amino acid therapies like tryptophan or lysine as the amino acids will compete with other amino acids in your food. Most amino acids used therapeutically are best taken on an empty stomach.
• Supplements designed to reduce inflammation in the gastrointestinal tract are best taken away from food.
• Enzymes used therapeutically for pain reduction such as bromelain should be taken away from food, mainly because the enzymes otherwise will work more on digesting your food than reducing inflammation.

When in doubt, read the label. Most vitamin and supplement manufacturers will tell you on the label how to best use their product.

You may be wondering what you should drink to help your body absorb these nutrients. You do need to drink some type of beverage in order to get the vitamins down; otherwise, you may develop acid reflux or possibly have a hard time keeping them down. When taking vitamins of any kind, it's best to avoid taking them with soda, which can affect your body's ability to absorb vitamins because sodas contain high amounts of sugar, caffeine and aspartame. Some options include:

• Pure water. If you have a hard time drinking plain water, try adding a few slices of lemon or cucumber or???
• Vegetable Juice. Be aware that not all store-bought juices are healthy; some brands contain added sweeteners. Look for 100% vegetable juice.
• Fruit Smoothie. A strawberry banana smoothie is a healthy, thick drink. This is a very satisfying beverage that is loaded with antioxidants.