5 Steps to Make The Absorption of Vitamins in the Body More Optimal
Check out how to maximize the absorption of vitamins in the body, come on. Some people take vitamins for various reasons, one of which increases stamina. But, the consumption of vitamins should not be arbitrary.
According to the National Institutes of Health, people have to take several steps to optimize their vitamin properties.
Moe Schlachter, a dietitian says there are ways to improve the absorption of vitamins and minerals. One of them is by taking fat-soluble vitamins such as vitamins A, D, E, and K with high-fat foods.
Whitney Linsenmeyer, another dietitian also explained that fat-soluble vitamins would be better absorbed in foods containing at least 10 grams of fat or more.
One study showed taking vitamin D with high-fat foods increased absorption by 32 percent more than with fat-free foods.
"Some nutrients will increase the absorption of other vitamins and then some nutrients will inhibit the absorption of others," Linsenmeyer said.
According to him, calcium and zinc can inhibit the absorption of iron. In addition, caffeine can also inhibit the absorption of certain nutrients.
Therefore, people should avoid the consumption of iron along with drinking coffee or other caffeine drinks. Also keep in mind that some vitamins and supplements can accumulate and turn toxic and are also consumed too much, especially vitamins A, D, E, and K.
5 Ways to Maximize The Absorption of Vitamin
Meanwhile, there are several ways that can be done to optimize daily vitamin intake as reported by thehealthy.com, including:
1. Consume With Food
A person is supposed to take vitamins while eating. According to naturopathic physician Duffy MacKay, ND, senior vice president of scientific and regulatory affairs for the food supplement industry group, the digestive process while eating could help absorb nutrients from food and optimize the absorption of vitamins and minerals.
" Taking vitamins and minerals with food helps prevent nausea that some people may experience," she explains.
But, iron consumption should not coincide when eating. Consume it in the morning or on an empty stomach. Try to consume it with foods rich in vitamin C, as vitamin C can improve the absorption of iron.
2. Know His Reaction to Other Drugs
MacKay reminded not to just take vitamins and minerals when you are taking other medications. Because vitamins and minerals can interact with prescribed and over-the-counter medications.
In some cases, this can make one or the other less effective. In fact it can amplify its effects and increase the risk of overdose. For example, calcium can interfere with the absorption of thyroid medications that are commonly prescribed and many women take both.
"The drugs can clash for absorption in the bloodstream so they have to be consumed a few hours apart," MacKay said.
Instead, check with your doctor or pharmacist for guidelines for taking medications and vitamins. In addition, find out all the side effects of vitamins that may not be noticed.
3. Know the Difference between Fat and Water-Soluble Vitamins
Not all types of vitamins are well soluble in fat and water. Fat-soluble vitamins, namely vitamins A, D, E, and K stored in the body.
In contrast, water-soluble vitamins such as B vitamins, folate, thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B6, vitamin B12, and vitamin C are excreted in the urine so that the vitamin cannot accumulate in the body.
"This is the reason why our urine is brightly colored after we take water-soluble vitamins," explains Chris D' Adamo, Ph.D., director of research at the University of Maryland Center for Integrative Medicine in Baltimore.
4. Eat Fatty with Fat-Soluble Vitamins
Fat-soluble vitamins tend to be better absorbed when eating fatty foods. For example, when drinking milk, eating yogurt, or putting avocado in a smoothie in the morning.
A 2015 study found that men who took vitamin D with a high-fat breakfast had 32 percent greater absorption of the vitamin than those who ate a fat-free morning.
5. Don't Eat or Drink Grapefruit Juice
According to the Food and Drug Administration, grapefruit and certain medications also cannot be taken together with vitamins. Grapefruit juice not only increases the potency of some substances in the body but also interferes with the absorption of other supplements such as St. John's Wort.
Such supplements are widely used to treat mild to moderate depression. It is worth first checking the vitamins and minerals that will be consumed can react to grapefruit juice or not.
So, those are 5 steps that you can do so that absorption of vitamins is more optimal. Hopefully, you can apply it so that the body is fresher and fitter.