Dr Ajay Yadav

When & How to Take Your Vitamins and Minerals 💊 VITAMINS 🔹 Vitamin D3: With a meal containing fat. Timing matters less than consistency. 🔹 Vitamin B12: Any convenient time. Supplementation is especially important for people with a confirmed deficiency or at risk of poor absorption. 🔹 Vitamin C: Any time. Can improve absorption of non-heme iron from plant foods. 🔹 Vitamin A, E & K: With a meal containing fat for better absorption. 🔹 B-complex: With or without food. Take with food if it causes nausea. 🔹 Multivitamin: With a meal, following the product instructions. 🔹 Folic acid (B9): Any time. Particularly important before and during early pregnancy when indicated. 🧂 MINERALS 🔹 Iron: Best absorbed on an empty stomach, if tolerated. Vitamin C may help. Keep it separate from calcium supplements; tea and coffee can reduce absorption. 🔹 Calcium: Calcium carbonate with food; calcium citrate with or without food. If taking more than 500 mg elemental calcium daily, split the dose. 🔹 Magnesium: Take with food if it causes stomach upset. Evening is convenient, but not mandatory. 🔹 Zinc: With or without food. Take with food if it causes nausea. Avoid long-term high doses without guidance. 🔹 Potassium: Prioritise food sources: leafy greens, beans, vegetables, and fruit. Supplements can be dangerous with kidney disease or certain medicines. 🔹 Iodine: Usually obtained from iodised salt and food. Avoid high-dose iodine supplements without medical advice. 🔹 Selenium: Usually available through a balanced diet. Excess supplementation can be toxic. 🧬 OTHER USEFUL SUPPLEMENTS 🔹 Omega-3 (EPA/DHA): Take with a meal; consider dietary intake and individual needs. 🔹 Psyllium fibre: Take with adequate water and separate it from medicines as directed. 🔹 Creatine monohydrate: If appropriate for your goals, take consistently; timing is less important than regular use. 🔹 Electrolytes: Useful in selected situations, such as prolonged exercise or substantial fluid losses not necessary for everyone. ⚠️ 5 RULES TO REMEMBER 1) Iron and calcium supplements are best taken at different times when maximising iron absorption. 2) Separate iron from tea and coffee, ideally by 1–2 hours. 3) High-dose vitamin C can cause gastrointestinal symptoms; split doses if needed. 4) More supplements do not mean better health. Excess vitamins and minerals can be harmful. 5)Test when clinically indicated, correct deficiencies, review medicines, and prioritise nutrient-dense food. Food first. Supplement intelligently. Correct deficiencies not numbers blindly. #Nutrition #HealthTips