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Vitamin and mineral based supplements help us meet our daily nutritional needs, which may be higher than previously thought!
Vitamins and minerals also help support our immune system to fight off diseases, and support the systems which produce and regulate our metabolism, stress hormones, reproductive hormones and basically every major and minor system in our body.
Due to training, weight loss, performance, daily activity or inactivity, decreased or disrupted sleep, physical, external, and environmental stress and other factors of our day to day life, we now know optimal vitamin and mineral supplementation is crucial.
Vitamin and mineral absorption is much trickier than just taking them every morning. Factors for optimal absorption can differ. The largest factor is if it is water-soluble or fat-soluble.
Water-soluble vitamins are not stored in the body. When you take them your body absorbs what it needs at that time and you typically excrete or urinate the rest out. This is why sometimes your urine is almost glowing yellow after you take your vitamins. This is also why water-soluble vitamins need to be taken every day and sometimes multiple times a day!
Fat-soluble vitamins on the other hand can be stored in body fat. For this reason they only need to be taken once per day or less.
There are 4 fat-soluble vitamins. Vitamin A, D3, K2, and E. These vitamins can be found in foods such as fatty fish such as salmon, eggs, nuts, seeds, butter, milk, cream and cheese. These nutrient dense foods also support healthy bones and help to prevent heart disease.
Water soluble vitamins are all the other vitamins… not kidding. All the B-vitamins, from B-6, B12, folic acid, biotin and vitamin C. These are only absorbed in small amounts from food and typically you need higher doses of these vitamins to be effective.
Here are just a few examples of of water-source vitamins
Vitamin B1 more commonly known as thiamin helps convert carbohydrates into energy.
Vitamin B2 also known as riboflavin and niacin or vitamin B3 bot help with metabolic functions.
Vitamin B5 and pantothenic acid help in converting carbs into energy
Vitamin E and Choline are antioxidants that protect cells from free radical damage.
The functions of B-vitamins especially play a role in metabolism which is why they are often added to energy drinks.
So when should you take water-soluble vitamins?
With water! Or with a light juice in the morning and or lunchtime.
Do not take them with milk or high calcium foods or a caffeinated drink such as tea or coffee as both of these will interfere with the absorption of the vitamins
Fat-soluble vitamins are best taken with meals which have a healthy fat such as nuts, seeds, oils, avocados or eggs. This will help with the absorption of the fat-soluble vitamins.
At the end of the day the important thing is to take your vitamins! So create a routine to take them daily as it is one of the simplest and easiest things you can do to improve your overall health!