More About Vitamin Supplements
The consensus would seem to be that generally, it doesnt hurt to take a multivitamin every day. But there is limited evidence that they are actually helpful for the average person.
Supplements are never a substitute for a balanced, healthful diet, Dr. JoAnn Manson, a professor of medicine at Harvard Medical School, was quoted as saying in an article from Harvard Medical School. Its best to get the vitamins you need from the food you consume first, and not rely on supplements as your main source.
But there may be a placebo effect to taking vitamin pills, Manson later added in the article, as people feel healthier if they do something they believe makes them healthy. Supplements can also be extremely helpful for certain high-risk groups, such as vitamin D and calcium for adults with osteoporosis.
You might be uncertain whether you should take your supplements first thing in the morning, or whether at night. A popular thought behind the idea of taking your supplements at night is that you will draw nutrients from them as you sleep, just like you take nutrition from your food during the day.
As a general rule, you should take your supplements with food. Many different kinds may upset your stomach if you dont take them with a meal or snack.
Drink plenty of water as well, for any water-soluble vitamins.
Is Vitamin B Advanced Good For Nervousness
Whereas therapeutic doses of particular person nutritional vitamins have been proven to be useful in assuaging sure signs, its at all times a good suggestion to take an excellent B-complex alongside particular person B nutritional vitamins since they work synergistically. Vitamin B5 helps the adrenal glands, which reduces stress and nervousness ranges.
How Much Vitamin D
The National Academy of Medicine recommends a daily intake of 600 IU for all adults. Ideal blood levels of the nutrient range between 40 and 80 ng/ml, according to the Vitamin D Council. Your current blood level determines how much vitamin D you need to take to reach the ideal range. Visit your doctor for a blood test and dosage recommendations.
On your off days, try to spend some time in the sunshine. You only need brief periods of regular sun exposure without sunscreen for your skin to make a sufficient amount of vitamin D. Depending on what time you work, you can also try to get some sun before your shift begins. Additionally, include more food sources of the nutrient, such as fish and fortified milk, in your daily diet to increase your intake.
Read more:9 Ways to Avoid a Vitamin D Deficiency
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Can Vitamin Deficiencies Affect Your Sleep
Another area where there has been preliminary research is on how certain vitamins or lack thereof could adversely affect your sleep.
A 2018 study showed a potential link between vitamin D deficiency and sleep disorders. Given other data available about the effects of vitamin D deficiency, this connection doesnt seem that surprising. But even the researchers behind the study admitted the conclusions were controversial and said more studies are needed to confirm the link. That connection might be correct, but it could be just one of several factors, says Dr. Umeda.
Its possible that other vitamin deficiencies could indirectly lead to poor sleep. For instance, iron deficiency is considered a potential cause of restless legs syndrome which can interrupt sleep. But, as with the other studies mentioned here, theres just not enough evidence.
Taking Vitamins In The Morning
The best time of day to take a multivitamin is really any time you are having a meal, because vitamins A, D, E and K are fat soluble, meaning they should be taken with foods that contain a bit of fat to help your body process and absorb them. Good sources of fat at breakfast include eggs and avocado, according to the wellness experts at My Body+Soul. It is also important to drink a lot of water when you take a multivitamin to help dissolve it. This would obviously not be a good idea at bedtime, or you’ll be up several times during the night.
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Top Tips For Taking Vitamins Before Bed
If you take vitamins before bed, you should keep a few things in mind.
1. Talk to your doctor:
Before taking any vitamins or supplements, you must talk to your doctor. This is especially true if you have any medical conditions or are taking any medications.
Your doctor can tell you if there are any risks associated with taking specific vitamins or supplements. They can also help you determine the proper dosage for your needs.
2. Start with the lowest possible dose:
Starting any new supplement with the lowest possible dose is essential. This will help you avoid any unwanted side effects.
If you dont experience any side effects, you can gradually increase the dosage until you find the right amount.
3. Avoid taking too many supplements:
While vitamins and supplements can be helpful, avoiding taking too many is essential. Taking too many supplements can lead to side effects and may not be necessary for your health.
Before taking any new supplement, talk to your doctor to see if its right for you.
4. Be aware of potential side effects:
While most vitamins and supplements are safe, there are some potential side effects you should be aware of. These include:
If you experience any side effects, stop taking the supplement and talk to your doctor.
5. Choose a reputable brand:
When buying vitamins and supplements, choosing a reputable brand is essential. Many different brands are available, so do your research to find the right one.
6. Store vitamins properly:
The Supplement Timing Takeaway
Ultimately, different supplements affect different people differently. Certain supplements may interfere with sleep in some people but have no impact on sleep or energy in others, Axe says. Dont be afraid to experiment in order to find the supplement timing that works for you.
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Taking Multiple Vitamins/ Supplements
Some nutrients and food components reduce the absorption of other nutrients. If you have, or are at risk for nutrient deficiencies, take the relevant supplements separately and between meals. This is not usually needed for healthy individuals with a varied diet, since recommended intakes account for these nutrient interactions. However, avoid taking multivitamins with other vitamin or mineral supplements so they dont compete for absorption.
Taking a vitamin-C supplement or eating a vitamin C-rich food or drink with your iron supplement can boost iron absorption. Note that tea and coffee can reduce iron absorption , as can milk, calcium, and antacids, so time your iron supplement two hours after consuming these.
Psyllium , Benefibre, and other fibre supplements can decrease nutrient absorption, so its a good idea to take your fibre supplement separate from other supplements.
At Risk For Deficiency
According to data from 2011 and 2012, an estimated 41.6 percent of adults in the United States arent getting enough vitamin D. Your risk of a deficiency depends on:
- How much sun you get. An estimated 50 to 90 percent of your vitamin D comes from sweet old sunshine. So you might be at an increased risk if you dont get a lot of sun.
- The vitamins are in your diet. Not gonna lie not many foods are rich sources of vitamin D. But still, eating foods like fatty fish, milk, eggs, and vitamin D-enriched breakfast cereal can help you hit your daily dose.
- Your skin tone. The darker your skin is, the more melanin it contains. Melanin is a pigment that helps protect your skin from the suns ultraviolet rays. But it also reduces your skins ability to produce vitamin D, especially if you live in a cloudy area.
- Your age. Your skins ability to make vitamin D goes down as your age goes up. Also, older adults might spend less time in the sun.
- Certain medical conditions. Some health conditions such as celiac disease, cystic fibrosis, Crohns disease, and kidney and liver diseases can make it harder for your body to absorb or metabolize vitamin D.
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Is It Better To Take Vitamins In The Morning Or At Night
Sticking to a plant-based diet that includes leafy green vegetables, lean meats, whole grains and healthy fats is the best way to meet your body’s nutritional needs. Sometimes, though, that is just not possible, whether because of illness, morning sickness, loss of appetite from depression or just bad habits. Vitamin supplements can help fill in any gaps in your nutrition to keep you functioning at your best.
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The best time to take vitamins is when it is most convenient and comfortable for your schedule.
How Can You Increase Deep Sleep And Rem
REM sleep takes place just about 90 minutes after youve fallen asleep and its an essential state for dreaming. A quality nights sleep will bring you through about 4 cycles of REM sleep. When REM occurs, your eyes, even though closed, move from side to side. As you get older, you spend less time in REM sleep, which can be problematic because REM is significant for memory formation and learning.
The same methods discussed earlier, including keeping a regular sleep schedule, preparing for bed, and investing in the right multivitamin can help support your REM sleep.
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Can Vitamins Help You Sleep
According to Dr. Umeda, While some natural remedies such as melatonin, valerian, magnesium or chamomile tea may help for some people, theres no definitive evidence from randomized controlled trials these are effective for typical insomnia, he says.
There are, though, some supplements that may help, but you should consult your healthcare provider for more information.
- Melatonin is a hormone thats related to sleep control. While it may be effective for shift work sleep disorder or jet lag, it hasnt been found to aid typical insomnia. It may increase the effect of warfarin , and it should not be used if you are pregnant.
- Valerian is an herb that may help improve sleep quality. It is considered safe if you take in recommended doses, but dont use if you are pregnant.
- Magnesium glycinate or magnesium citrate may also help improve sleep quality by changing the amount of some neurotransmitters that have a calming effect. Taking excessive amounts, however, can cause digestive issues like diarrhea. It can be used while you are pregnant, but please consult your Ob/Gyn.
- Chamomile tea may help you fall asleep and its generally considered safe.
Again, although these may be helpful, there are only a handful of well-designed studies with inconclusive results. More research is definitely needed.
Multivitamins Cover Your Bases
Vitamin D is the most widely studied vitamin important to shift workers. Additionally, vitamins B6 and niacin help your body produce tryptophan, which is necessary for the creation of melatonin. However, a deficiency in any vitamin can affect your sleep, your work performance and your overall health.
If your doctor recommends it, taking a normal dose of a high-quality multivitamin won’t do any harm, but it may help fill in gaps in your diet. Multivitamins provide at least the daily value for most nutrients, although they may not provide enough vitamin D for night shift workers. With your doctor’s permission, you can take both a multivitamin and a vitamin D supplement.
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When To Take B Vitamins
People tend to take B vitamins to boost energy and reduce stress.
There are eight different types of B vitamins, each of which has a separate function for the body. The types of B vitamins are:
potentially interfere with sleep and induce vivid dreams. To avoid this adverse effect, people may wish to take them earlier in the day.
Even though B vitamin supplements are safe to consume, it is most beneficial to obtain these nutrients from food sources.
Recommended Night Shift Vitamin: Magnesium
Magnesium is an essential mineral, one of seven essential macro-minerals that the human body needs in large quantities. But the interesting thing is, our bodies dont naturally produce it. We need to get it from foods and drinks high in magnesium like:
- Broccoli, squash and green leafy vegetables
- Seeds and nuts especially almonds, sunflower seeds, sesame seeds and cashews
- Dairy products such as meats, chocolate and coffee.
- Water with a high mineral content, or hard water, is also a source of magnesium
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Avoid Taking These At Night
Magnesium To Regulate Melatonin
Magnesium is another nutrient that the body relies on for countless functions, including brain activity and heart health. Studies have shown that magnesium can directly impact the production of melatonin. Likewise, low magnesium levels can be directly linked to poor sleep and even insomnia. In a study that gave participants 500 milligrams of magnesium for eight weeks, respondents noted improved sleep quality. After testing, the participants showed higher levels of melatonin and renin, two sleep-regulating hormones.
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What To Look For When Buying Magnesium Vitamins
While you can try and boost your intake of the high magnesium foods we mentioned earlier, taking a vitamin supplement may be equally if not more effective, particularly for those working overnight.
I know when I work nights, I dont want to eat a leafy green cold salad with broccoli and squash at 3am. And to be honest, I just wont despite how good it is for me as I am cravingbetter.
We talk a lot on this blog about night shift meal choices and food timing because I understand how hard it can be. So in this special case, I do recommend a magnesium supplement if you are not getting between at least 300 to 400 mg of magnesium from your diet.
In simple terms, 1-ounce of dark chocolate equals 64 mg. 1-ounce serving of cashews contains 82 mg of magnesium.
So youre standing in the supplement aisle, where do you start?
What you need to know:
- Not all magnesium supplements are created equal. Here are just a few of the names youll see written next to magnesium aspartate, bicarbonate, carbonate, chloride, citrate , gluconate, hydroxide, lactate, malate, orotate, oxide, taurate, threonate and trisilicate. All equal different outcomes, so this is why its a good idea to chat to your doctor first.
- Your first choice may not be the right one for you. Trial and error may be required before you find the right dosage and brand.
- Some contain lead and other particles not able to be properly broken down. Remember to look at the label first. Do you recognize all the ingredients?
Why You Need Vitamin Supplements
It is almost impossible to eat a perfect diet every single day, but it is also unlikely that you can figure out what vitamins you are missing just through guesswork. The only way to be certain is to take a blood test, but many people either don’t have the time, the access to health care or the money to do so. Multivitamins provide a little bit of everything, so taking one benefits you by addressing as many common vitamin deficiencies as possible.
The best time to take vitamins, according to experts at North Dakota State University, depends entirely on what type of supplement you are taking, and on your own personal preferences.
The most common vitamin deficiency is that of vitamin D, according to Texas A& M Today. Your body produces vitamin D naturally in response to exposure to sunlight, but you can be deficient if you work the night shift, live in an area with long, dark days or simply avoid the sun due to concerns about skin cancer or visible aging.
Read More: 9 Ways to Help Avoid Vitamin D Deficiency
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When To Take Water
Water dissolves them, and your body doesnât store them, so most must be taken every day. They include C and the Bâs: thiamin , riboflavin , niacin , pantothenic acid , pyridoxine , biotin , folic acid , and cobalamin . Take them with or without food, with one exception: Youâll absorb B12 better with a meal. If you also use vitamin C, put 2 hours between them. Vitamin C can keep your body from using B12.