What is biological availability?|How is vitamins absorbed?|What influences vitamin absorption?|Calcium|Iron|Magnesium|Turmeric|Vitamine b12|Zink|C -Vitamin|Are supplements worth it?
Did you know More than halfOf all Americans aged 20 and older people take supplements?Diet.
What is biological availability?
Biological availabilityIs the scientific term for how much of a nutrient is absorbed or made available to the body..Some nutrients are more available than others.
How is vitamins absorbed by the body?
When you consume something, it moves through your digestive system.In the body, useful nutrients absorbs for the use of your cells or saves excess.Food has a certain micronutrient or vitamin in it does not necessarily mean that your body uses it for use.Absorption matters and many things can influence vitamin absorption.
What influences vitamin absorption?
Because all vitamins and minerals differ, it varies what every biological availability influences.Tanja Barco, AprN-CNP, a certified functional medical nurse withMetrohealthIn Cleveland, Ohio.ting includes, which can influence vitamin absorption,:
- Shape (eg tablet versus liquid versus powder)
- Type (f.KS. calciumcarbonat towards Calciumcitrat)
- What you eat when you take it
- What you drink when you take it
- Other medicines such as acid reflux medicine or metformin
- Gastrointestinal problems such as celiac disease, pancreatitis or Crohn's disease
How to absorb vitamins better
The best way to absorb vitamins when taking supplements is to know the best practice to maximize the absorption of each type - and to collaborate with your health provider to determine the best form of your condition.
1. Away called a Sciumcis Uvinys.
Taken to prevent osteoporosis, the two most common forms ofcalciumIs carbonate and citrate.Calcium carbonate is usually cheaper, but calcium citrate has fewer side effects - and both are better absorbed by the body when it is taken with food.Ditamine helps calcium absorption.
Choose a calcium supplement combined with vitamin D or take calcium with vitamin D-rich foods such as eggs (with the egg yolk), mushrooms and fatty fish.Calcium supplements are available such as capsules, tablets, powders and chews and they are better absorbed in smaller doses, so stay with doses of 500 mg or less (taken several times a day).
Calcium supplements can disrupt some common medicines, including certain antibiotics, thyroid medicine and more, so make sure you pass on to your care provider or pharmacist if you use this supplement.
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2. Take iron an hour before a meal
Iron helps to transport oxygen in the blood and is mainly found in animal products or iron -enhanced foods, such as grain. Iron supplementshelp to replace iron faster than justAdd more iron -rich foods in your diet, so your provider can recommend supplementation if you contain a layer of iron or with the diagnosis of iron deficiencyAnemia.
Iron bio -availability is influenced by how much iron is already in your body.Empty stomach, one hour before or two hours after a meal.
Iron is available in various forms, including tablets and liquids.These reduce the absorption of iron. influenced by calcium, so if you take both supplements, it is best to take them at different times of the day.
Certain antibiotics, thyroid medicine, Parkinson's disease and Antacida can be influenced by iron supplements;Tell your care provider if you use it.
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3. Combine magnesium with carbohydrates
Magnesium is necessary for the muscles and nerves of your body to work well.Algt types of magnesium include oxide, citrate,L-threonat, glycinate, chloride en aspartis.The type of magnesium that you choose depends on what you use it - for example, magnesium citrate works best for muscle cramps;And l -threonate can improve sleep, fear and migraine.The type that most providers prescribe is magnesium oxide.Magnesium is available in various shapes, including tablets, powders and transdermal or skin-based varieties-and oils and lotions.
Combination of magnesium supplements with vitamin D, either via supplements, sunshine or vitamin Dcan helpMagnesium biological availability.carbohydrateJust like cereals can help.
If you also take zinc supplements, it is best not to take them with magnesium.Magnesium can enter into interactionWith certain antibiotics, osteoporosis and some thyroid and cardiac medicine.If you have kidney disease, you must also contact your doctor before taking magnesium supplements.
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4. Eat black pepper with turmeric
Curcumin is the most important ingredient in turmeric, an herb that has been used in Asian and Indian cultures for thousands of yearshealing properties.Gurkbeje supplements have grown in popularity, but their Efficiency is difficult to measureBecause curcumin is unstable - it changes easily into a different substance - and it is not absorbed properly by the body when it is taken orally.
Piperine, one of the connections in black pepper, is possibleImprove absorptionFrom curcumin and turmeric biological availability.You can take a Piperin supplement with you together with curcumin or enjoy your turmeric -infused food with a fixed dose of freshly cracked black pepper.Curcumin feed supplement or turmeric device must also be combined meals, such as avocado or olives, say Jacob Hascalovici, MD, PhD, Co -Founder en Boss of Medical OfficerClearingChronic pain care.(This also applies to fat -soluble vitamins, such as vitamins A, D, E and K.)
Turmeric can interact with certain medicines, such as blood thinners and Antacida, so contact your provider before taking turmeric.
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5. Intake vitamin B12 in the morning
This vitamin is important to create red blood cells and is naturally found in animal foods.Like you Supplement B12,Your body will only absorb if it is missing and all the excess is excreted when you pee.
B12 is a water -soluble vitamin, so taking water on an empty stomach will help the B12 absorption..
Taking B12 with vitamin C can reduce the B12 bioteability, so if you use both supplements, it is best to keep them intervals for a few hours.
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Day 6 zinc med -protein
A mineral essential for large parts of the body's functions, such as the immune system and blood clotting, zinkis a common supplement.Including zinc citrate or zinc glycinate.
Food can influence the biological availability of zinc.canImprove the zinc absorptionBut casein, a protein found in dairy products, can slightly inhibit absorption.
High levels of zinc Brakes copper absorption, so if you take a zinc supplement, consult your provider to also add buyer supplements (or take a zinc supplement with the buyer). IronAnd calcium supplements should not be taken at the same time as zinc because they can inhibit absorption.NSAIDS) and diuretics.
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7. Take vitamin C on Tom Stomach
Vitamin C is crucial to keep cells healthy, to preserve and restore body tissue, including skin and bones and helping wounds to heal.Most vitamin C supplements are composed of synthetic ascorbic acid that hasSimilar biological availabilityFor naturally occurring ascorbic acid found in foods such as fresh oranges and boiled broccoli.c vitamin also comes in a few other forms: mineral ascorbate and time released capsules.
Vitamin C cannot be stored in the body, so if you consume more than you need, you will urinate excess.Acids, taking the meal can help with any side effect of the stomach - or you can try a bouf vitamin C that is softer on the stomach.Even organically available.Bioflavonoids can help you absorb vitamin C
Vitamin C can communicate withRadiationOr chemotherapy, so if you have cancer, contact your doctor before using vitamins or supplements.Cholesterol) and certain antiviral medicines can be influenced.
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It comes down to it: are supplements worth it?
Before using vitamins or supplements for shortcomings to see if there is nothing else.
Some groups of people really benefit from vitamin supplements, such as those who are pregnant, have restrictive diets (in choice or through medical necessity) or have limited exposure to sunshine.are considered a short -term solution for a greater problem, says Dr.Hascalovici.
It is also important to reveal what you take if a recipe is made less effective of your supplements.And training habits, because training can help you know your specific health -related goals so that you can develop specific absorption strategies, ”says Dr.Hascalovici.
Related:Why do I need a vitamin drecement?
When taking vitamins there are general rules that apply:
- Stay with the recommended dosage, unless otherwise instructed by your provider.
- Avoid alcohol the moment you take your vitamins.
- Take fat -soluble vitamins with a meal with a kind of diet fat, such as avocado or olive oil.
- Take soluble vitamins on an empty stomach in water.
- Save a few hours between vitamins and the cup of coffee.
- Avoid smoking at the same time as taking your vitamins.In fact, it will probably do more for your health than any supplement.
Finally, remember that Food & Drug AdministrationRegulates supplements such as food, no medicine.
