Vitamins are absolutely necessary for the proper functioning of the organism. Any imbalance caused by the lack of necessary nutrients leads to shortcomings which, over time, can affect your health irreversibly. It is recommended that vitamins are administered mainly at the change of season or when the doctor, as a result of a blood test, finds a deficiency. Although these may be administered from food supplements, the most important source of vitamin assimilation should remain the alimentation. On the other hand, it is important to point out that the vitamin requirements of the organism are closely connected with age. So, what vitamins you need to consume depends on your age!
Should I take multivitamins?
We take vitamins to strengthen our immunity! It is a habit that most people have in cold times. Doctors warn that it is wrong to take multivitamins randomly! Vitamins and minerals taken in excess may lead to stomach, liver, or kidney problems.
Vitamins and minerals are indispensable for proper health. It would be best to achieve the necessary levels through a balanced diet. But, if there are nutritional deficiencies and the doctor recommends the administration of multivitamins and food supplements, it is important to know how and at which time of the day they should be administered, to be assimilated as effectively as possible by the body.
There is an increasing number of studies that show that adults with a balanced diet do not need to take multivitamins and food supplements. Caution is recommended when it comes to the administration of multivitamins, as the surplus of vitamins may have undesirable consequences.
Recommended multivitamins between 20 and 30 years old
This is the most fertile period for women, therefore it is recommended that folic acid supplements, also known as vitamin B9, should not be absent from the diet. Its importance is considered when a woman wants to get pregnant, because it increases the chances of conception and, in addition, helps to the healthy development of the baby. On the other hand, folic acid is effective in reducing stress levels. The recommended dose is 400 micrograms per day.
At the same time, maintaining a constant level of vitamin D in the body favors the health of the bones and muscle system. Vitamin D is responsible for the fixing of calcium in the body; therefore, the intake of calcium is also recommended.
Women are known to be much more prone to osteoporosis than men, which is why they must ensure a dose of 1000 mg of calcium every day. Vitamin D, unfortunately, is obtained in very small quantities from food. The main source of vitamin D is exposure to solar rays. In the cold season, women have to get the necessary dose of vitamin D, 400 IU, from food supplements, according to the doctor’s recommendations.
Recommended multivitamins between 30 and 40 years old
After the age of 30, women start to have iron deficiency and, although it is not a vitamin, it is important to point out the necessity of this mineral in maintaining good health. The lack of iron in the body causes fatigue. Also, if pregnancy has not been a priority so far, after the age of 30 folic acid supplements have to be taken and supplemented with the rest of the vitamins from the B complex. On the other hand, C and E vitamins are needed to slow down the natural aging process and maintain beautiful skin for as long as possible. Further, vitamin D and calcium remain mandatory.
Recommended vitamins between 40 and 50 years old
This stage points to the period of entry into the premenopausal phase, followed by menopause, therefore the needs of the organism change. Major hormonal changes occur, estrogen production decreases dramatically, metabolism slows, stress level increases and the immune system weakens.
About 75% of women are at risk of developing breast cancer, and 1 out of 3 women develop osteoporosis. More than ever, during this period it is recommended to administer food supplements based on vitamins and minerals. The daily dose of calcium should be increased from 1000 mg to 1500 mg, while vitamin D remains constant to 400 IU.
Doods based on Omega-3 fatty acids should be part of the daily menu, because they have a role in protecting the cardiovascular system and, by default, preventing heart attack and heart disease. In order to support the immune system, a constant supplementation of vitamins A, C, and E is needed, which also helps to maintain a clean dermis. Also, vitamins B6 and B12 are essential, as they stimulate the production of red cells and improve the good functioning of the nervous system.
Vitamins required after the age of 50
At this stage of life, the organism needs more nutrients than ever. Take into account that the aging process accelerates after this phase and the risk of osteoporosis increases proportionately with age.
Again, vitamin D and calcium supplements are essential, along with vitamin B3, also called niacin, responsible for keeping cholesterol within normal limits, and next to vitamin B12 and fatty acids. Now, the body should be provided with a high contribution of antioxidants fighting against the free radicals responsible for both premature aging and disease.
How should these multivitamins be administered?
The multivitamin supplements don’t work in any conditions. Without proper feeding, they will not be assimilated by the organism, so it is good to associate them with food that naturally contains the same vitamins from the capsule.
- For instance, the vitamin C tablet is better to be taken with a glass of natural orange juice.
- Vitamins taken on an empty stomach may cause nausea or indigestion. That is especially true if you take too much at once. Although all vitamins can cause such symptoms, most often they occur because of the iron supplement or the vitamin B complex.
- Vitamin A is often administered to maintain eye and skin health. In order to be assimilated as well as possible, vitamin A must be taken approximately at the same hour each day, in the quantity prescribed by the doctor. The excess of vitamin A can affect liver functions.
- B complex vitamins must also be taken at the same time each day. Vitamin B is best assimilated if it is taken on an empty stomach, but in this way, it can cause the feeling of nausea or even vomiting. In this case, it is better to take them with a small quantity of food.
- Vitamin C is necessary, among other things, to maintain the health of cartilages, skin, teeth, blood vessels, and bones. It can be taken with water after meals or on an empty stomach once or twice a day, preferably at the same hours each day.
- Vitamin D is vital for bone health. It can be taken after eating or on an empty stomach. Doctors recommend that you take vitamin D before bedtime.
- Vitamin E protects cells. It should be administered two hours before or after the administration of other medicines or supplements.
- Vitamin K plays an essential role in blood coagulation and should not be administered in parallel with anticoagulant drugs. Like vitamin E, vitamin K should be taken two hours before or after the administration of other drugs or supplements.
- Calcium maintains the health of muscles, bones, nerves, and cells. The calcium supplement should not be administered at the same time as the iron supplement. It is also recommended that the daily dose should be divided into two smaller doses, to be taken separately, several hours apart.
- Iron is the raw material for the production of hemoglobin. Iron is best assimilated by the body when administered on an empty stomach. Normally, you should take the iron supplement either one hour before the meal or two hours after, with a large glass of water, but it is known that iron is one of the supplements that can cause heavy damage. In this case, it may be administered with a small amount of food. Iron should not be taken at the same time as vitamin B12 and folic acid.
- Other supplements which are suitable for taking on an empty stomach are probiotics and digestive enzymes.
- Fat-soluble vitamins, such as vitamins A, D, E, or K, are administered with fat-containing foods.
- In the case of water-soluble vitamins (vitamin C and complex B), the excess of vitamin is eliminated through the renal system, the toxicity being reduced;
- In the case of fat-soluble vitamins (A, D, E, K), which form deposits in the body, their administration requires greater attention, because the excess of vitamin A may cause intracranial hypertension and the excess vitamin D favors calcium deposits in various organs;
It is advisable not to exceed the necessary daily doses recommended by experts in the field!
The daily requirement for multivitamins should be individually adapted according to the results of blood tests, age, body weight, lifestyle, dietary preferences, medical conditions, and treatments.