10 Tips on Taking New Vitamins for Your Health Goals
According to research, the global vitamin industry is expected to reach a whopping $300 billion by the year 2024. Over half of the US population takes vitamins or supplements, and this doesn’t even include the skyrocketing of vitamin sales due to the Coronavirus pandemic.
The right vitamin routine can help boost your immune system, strengthen your body, help you work out more efficiently, and reduce your chances of developing dis-ease. If you have been thinking about taking new vitamins to support your overall health, now is the perfect time to start.
The only problem is, with so many different types of vitamins and vitamin companies out there, it is nearly overwhelming to know where to start.
Thankfully, we’ve created this handy guide to teach you all about taking new vitamins, and how you can set up a supplemental routine to support your desired lifestyle.
Keep on reading to learn how you can reach optimal health and longevity by taking new vitamins and supporting your health.
What Are Vitamin Supplements?
Vitamins are naturally occurring elements that your body needs to grow and develop optimally. These vitamins naturally occur in the foods that we eat, however, due to specific dietary restrictions, many people are left depleted of these vitamins.
The most essential vitamins are:
- Vitamin A helps with eyesight and prevents blindness. Promotes healthy skin and teeth.
- B Complex vitamins, including riboflavin, pantothenic acid, niacin, thiamine, folate, vitamin B-12, and biotin. Helps with energy production, immune function prevents birth defects, and assists in iron absorption.
- Vitamin C helps with iron absorption, an antioxidant, immune system, and strengthens skin elasticity.
- Vitamin D helps with well-being and improving mood and bone health.
- Vitamin E protects from free-radicals and helps with blood circulation, as well as skin health.
- Vitamin K helps with blood coagulation, prevent lung disease, and assists in bone health.
- Calcium is essential for strong, healthy bones and teeth.
- Chromium helps to regulate blood sugar levels, and ensure energy is evenly distributed.
- Iron creates healthy blood, assists in energy production, and strengthens muscles.
- Zinc boosts your immune system, aids in healthy fertility, and helps with growth and development.
- Magnesium helps with digestive function, muscle function, nerve function, and over 300 enzyme reactions in the body.
Each vitamin helps with specific functions in the body, from your eyesight to skin health, bone health, joint health, healthy hair, blood health, muscle formation, energy production, overall mood-enhancing, and more.
Why Should We Take Vitamins?
Now that you know a bit more about vitamins and that they naturally occur in food, you are probably wondering why you even need to take them in the first place.
According to research, over 80% of people are magnesium deficient. Since magnesium is the fourth most essential mineral in the human body, how can that be? The answer lays behind our food system.
Due to genetic modification and mass production, our food is not the same as it used to be. Our soils have become depleted, and most refined food has been stripped of its vitamin and mineral density.
Unless you live on an organic farm with nutrient-dense soil and raise your meat, you could have a vitamin or mineral deficiency. Taking vitamins helps our bodies to get the nutrients that it cannot get in our current diet and lifestyle.
Medications can also lead to vitamin and mineral deficiency, such as heartburn medications for example, which deplete your body of vitamin B-12. If you are on thyroid medication, avoid taking iron, magnesium, or calcium within four hours of your medication because they will decrease its strength.
The Many Benefits of Vitamins
Vitamins not only help each process and system in your body to be strong and healthy, but they also help to reduce the risks of health conditions and various diseases. This includes:
- Heart problems, heart disease, cardiovascular disease
- Lung disease
- Reduces high cholesterol
- Eye disorders
- Skin disorders
- Mental disorders
- Gastrointestinal disorders
- Various forms of cancer
- Reduces inflammation
One of the best ways to ensure you are getting a wide range of vitamins and minerals is to take a multivitamin. Please note that women and men both have different nutritional needs so it is important to look for either a women’s multivitamin or a men’s multivitamin.
The Key to Taking Real Vitamins
Now that you know about which vitamins to take, and the benefits of each, it doesn’t mean that you can just go ahead and take all vitamin at once at any given time. Not all vitamins and minerals are created equally, or with the same level of integrity, and some must be taken at specific times with certain foods.
Most vitamin manufacturers create synthetic vitamins from synthetic materials such as coal tar derivatives to increase their density. Not only does this not work as well as natural vitamins but also, it can be quite harmful. Synthetic vitamins do not have the same effect on the body as vitamins that are derived from a whole food source.
To avoid taking synthetic vitamins, look at the ingredient list, and refrain from any bottle that contains the words “dl”, “ate”, or “ide” after them. This is usually an indicator that it was created from non-food sources. Look for vitamins that claim that it comes from a whole food source, or says 100% natural.
Timing Your Vitamin Intake
When taking new vitamins, it is essential to know that not all vitamins can be taken at the same time. Your body absorbs certain vitamins better with food, so multivitamins work best when paired with a meal, which can also reduce the chances of an upset stomach if you were to take it on an empty stomach.
Fat Soluable Vitamins
Fat-soluble vitamins are similar to oil, as they cannot dissolve with water. They are also stored in the body, where they could cause harm if they accumulate. Fat-soluble vitamins consist of vitamins A, D, E, and K.
This means that when taking fat-soluble vitamins, you must take them with a fat source such as avocados, salmon, egg yolks, high-fat dairy products, nut butter, etc.
Water-soluble vitamins are easily dissolved with water, which means that if you take them incorrectly, you will eventually just urinate them out without absorbing their benefits. These vitamins must be taken every day, and consist of vitamins B1, B2, B3, B5, B6, B7, B9, and B12.
All water-soluble vitamins can be taken with or without food and will be absorbed the same, except for vitamin B12 which needs to be taken with a meal.
Certain vitamins prevent each other from being properly absorbed. For example, when taking vitamin C and vitamin B12, it is essential to separate them by at least two hours, as vitamin C can inhibit your body from properly absorbing vitamin B12.
In the chance that you may be pregnant, you want to be very careful with the vitamins that you consume. Look for a prenatal vitamin that contains folic acid and iron to help your body grow a healthy baby.
Aside from pairing your vitamins with food, certain vitamins are best taken on an empty stomach, or away from other vitamins. Iron is best taken on an empty stomach or with vitamin C, but not with calcium-containing foods. Vitamin D and vitamin K are best taken together, to increase your body’s ability to properly absorb calcium.
Many minerals compete against each other for absorption, such as zinc and copper, or zinc, and magnesium. If you feel you may be deficient in one of these minerals, you are doing yourself more harm than good by not paying attention to your timing.
Vitamin A works well with vitamin D3, as they support each other’s processes. Taking them together will help you to properly absorb them and avoid the risk of vitamin toxicity, which can happen in high amounts of vitamin A.
Know Your Needs
Your age, sex, lifestyle, and other contributing factors determine which vitamins are most essential for you to consume. For example, if you are over 60 years of age, you will need more vitamin D, calcium, and B12 than the younger population. Women who are aging must supplement their diets with calcium and vitamin D after menopause to keep their bones strong.
If you are physically active, you must take sports supplements such as protein powders, pre-workouts, and postworkout supplements to support your physical health and grow strong bones and muscles.
Learn More About Finding Quality Vitamins and Supplements
Now that you know the key components of taking new vitamins and minerals, it is time you find the best quality vitamins to support your lifestyle.
Check out our online store to find the best quality vitamins and minerals on the market today, including herbal supplements, fitness supplements, Bioceuticals, Nootropics, weight loss formulas, and more.