The best time to take vitamins

The article is professionally consulted by Master, Doctor Nguyen Thi My - Department of Medical Examination & Internal Medicine - Vinmec Danang International Hospital.

Vitamins are one of the health-promoting functional foods. However, the role of the vitamin after entering the body can be affected by when and how it is used. Depending on the time of day, the body's ability to absorb vitamins will be different.

Vitamin C (which is a water-soluble vitamin) is a very essential substance for the body, because they participate in many important functions in human activities: Increase resistance, immunity; However, the body does not naturally produce vitamin C, but we need to supplement daily through food (food and drink) to ensure the necessary amount of vitamin C for the body. active body. If the diet does not provide enough vitamin C, it should be supplemented through supplements (functional foods or drugs).
The best time to take vitamin C for absorption is to take it with a meal. The reason is because vitamin C only exists in the blood for a few hours, so do not use the entire oral dose at one time, but divide the dose corresponding to meals during the day. However, for people with stomach pain, vitamin C should be taken after meals. In particular, vitamin C should not be taken too late in the evening, because vitamin C is highly stimulant, making it difficult to sleep.

As for vitamin A, you should take it with meals because the amount of fat in the meal will dissolve these substances, helping the body absorb vitamin A maximum.
The body only needs a small amount of fat-soluble vitamins in general and vitamin A in particular to maintain daily functions. If you consume too much vitamin A can cause many harms, even make the body toxic.
Vitamin A is not lost during cooking. You should fully supplement vitamin A according to the body's needs by eating foods containing these vitamins, not using functional foods to avoid excess harmful to the body.

At each age, our body needs a different amount of vitamin E to ensure metabolic processes. According to many experts, people between the ages of 25 and 30 should start taking vitamin E (or maybe earlier depending on the individual). Because this is the age at which the cells of the body, especially the skin, enter the aging phase. Vitamin E has antioxidant effects, protects against cell damage from free radicals and is also important in many metabolic processes in the body.
Because vitamin E belongs to the group of fat-soluble vitamins, it is easily stored in the body, especially in liver and adipose tissue. Therefore, you should take vitamin E in the morning, take it 30 minutes after a meal or take it with a meal and do not take it when you are too full or too hungry and should take it with foods containing fat such as milk, nuts. , butter, yogurt.
In addition to determining the right time to take vitamin E, you also need to pay attention to how to take vitamin E properly.
For women, taking vitamin E tablets (combined tablets) every day after the age of 30 can be used, but should only be used for 1-2 months, then take a break for a while before continuing to use. Because taking vitamin E continuously for a long time can be harmful to health. Some studies have even shown that taking high doses of vitamin E can increase the risk of lung cancer. Intravenous high doses of vitamin E can be fatal.
The use of vitamin E supplements should also be applied only to people with dry skin, a diet poor in vitamin E. Especially only for patients such as: diabetes, hypertension, dyslipidemia, liver disease, Kidney failure, cancer, allergies, chronic inflammation and autoimmune diseases... it is necessary to supplement with vitamin E daily, but every day should not exceed 400 UI (international units), which should only be used in the same way. 1-2 months, take a break before using again. For normal healthy people, the best way to use vitamin E to supplement is still from food.
There is little evidence from independent researchers that vitamin supplements have any real effect on human health. In fact, when taken in large doses, some vitamins, especially fat-soluble vitamins, can pose health risks. Before starting a vitamin supplement, you should consult with your doctor for advice and to make sure that what you are planning to take is safe.
Master. American doctor has more than 6 years of experience as an internal medicine doctor at Hue Central Hospital, Hue University of Medicine and Pharmacy Hospital; Tam Tri Da Nang Hospital; Danang Hospital. Currently, he is a General Internal Medicine Doctor at Vinmec Da Nang International General Hospital.