How to Get the Most out of Vitamin Supplements- Thomas DeLauer
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you know what irritates the heck out of me is the fact that so many vitamin and supplement companies don’t advise you when to take your vitamins when to take your supplements because they don’t care if you just burn through the supplements and don’t absorb them or not well one of the questions that I get asked frequently on my Facebook page on my youtube channel and even on my Instagram is how do I know if I’m absorbing nutrients or what kind of vitamins do I need to make sure I take with food so that I know that I’m absorbing them so I wanted to do this video to really clear things up and in fact there’s been a couple of comments recently on one of my videos pertaining to fish oil during a fasting state it really prompted this video so what we first have to look at is the fact the vitamins are micronutrients they’re micronutrients that we need for daily function but we have to break down those micronutrients those vitamins into two classifications you’ve probably heard of fat soluble vitamins in water soluble vitamins pretty basic and in fact it literally means what it sounds like vitamins that are fat soluble vitamins are dissolved more in fat they need to be consumed with fat in order to be absorbed but they’re also stored in the liver and in the adipose or body fat tissue whereas water soluble vitamins on the other hand are not stored in body tissues they are soluble in water which means your excreting them on a daily basis especially if you’re hydrating the way that you should now the fat soluble vitamins we want to look at our vitamins a d e and k so what we have to look at here is what the most prevalent fat soluble vitamins that we consume are now when you look at vitamins like vitamin K very prevalent in salads very prevalent and a lot of vegetables well when you are consuming vegetables with a little bit of oil or maybe some salad dressing that has some oil in it you are actually absorbing more of that vitamin K now the same thing kind of applies for vitamin D you see vitamin D generally speaking we get from the Sun but it can’t really be synthesized for absorb unless we have some fat in the diet so if you’re eating a higher fat diet like something like eggs fish and some other meats and poultry then you can absorb a lot more that vitamin D whether it be vitamin D that’s coming from food or vitamin D that’s coming from up above in the sunlight now we look at water soluble vitamins the two main water soluble vitamins I want to focus on today our vitamin C and B complex vitamins the reason that I want to focus on those is because for the case of this video they’re probably the most critical I’ve done videos on vitamin C that talk about how imperative vitamin C is to cortisol reduction into overall stress management not to mention overall immune system and digestion the thing is if you aren’t getting adequate amounts of vitamin C on a daily basis you can almost guarantee that within 48 to 72 hours most of your vitamin C stores that are water-soluble in your body are going to be depleted so the main thing was something like vitamin C is that if you go a few days without consuming adequate amounts of vitamin C your stores of vitamin C can almost be completely wiped out simply because they’re water-soluble and they’re being passed through your body then we look at something like B complex vitamins specifically for vegans they don’t usually get enough in the way of B vitamins specifically b12 so very important that you’re supplementing with B vitamins but it’s also important that you’re doing so on a daily basis especially if you’re hydrating properly now when we look at water soluble vitamins it may not be as important to take them with food like it is with fat soluble vitamins but something that is important in something to note is that vitamin C vitamin B and these other water soluble vitamins are definitely affected by how food is preserved so how long you keep food in the fridge or how long you cook food C with fat soluble vitamins they don’t denature as easily they can usually withstand a little bit of heat they can usually withstand a little bit of cooking and a little bit of turmoil in terms of denature e but when it comes to water soluble vitamins if they sit in a fridge for a long period of time they will absolutely denature and lose their effectiveness so be cognizant of that in short just make sure you’re getting enough of those water soluble vitamins frequently on a daily basis the next set that I want to talk about are minerals now I usually classify minerals sorted in the same classification as vitamins you always see a group together vitamins and minerals well the difference is minerals are actual trace products a lot of times trace products of the earth elements of the soil elements like that that we actually need for nervous system function that we need for muscle function and we need for brain function they actually are physical elements of our body so the first one I want to look at is magnesium I talked about this one all that I’m touting it in my videos all the time especially when I’m talking about business people that are stressed out that need to focus on sleep magnesium is huge for promoting relaxation so when do you want to take magnesium well you want to take it with food because other vitamins and minerals do encourage the absorption of magnesium take it at night take it about an hour before bed because magnesium will help promote relaxation will help promote muscle relaxation and ultimately lower your stress levels so you can get to sleep better now the next one I want to talk about is zinc I talked about zinc a lot as well because zinc is huge when it comes to testosterone production now zinc is another one that you’re going to want to take with food or directly after a meal other vitamins and fat soluble vitamins even can help the absorption of zinc now what we do have to watch with zinc is you don’t want to be taking it with dairy so if you have a yogurt before you go to bed or if you have milk or even almond milk before bed be aware of when you’re taking your zinc because that calcium that is in milk and calcium that is in a lot of these other products can slow down and actually inhibit the absorption of zinc all together now the other thing that we have to be aware of is that zinc can affect iron absorption so if you’re anemic and you have to make sure that you’re getting enough iron you may want to be careful with how much zinc you take simply because zinc can suppress copper absorption and we don’t really absorb iron without enough copper and that’s a topic for another video that will go into it a different time now let’s talk about probiotics since I’m always talking about them as well when do you want to take your probiotic you want to take it 30 minutes before a meal because 30 minutes before a meal your stomach acid hydrochloric acid levels are at their lowest which means you’re going to get more effect from that probiotic now generally speaking a lot of times I will say take a probiotic with a meal just to make it easy because not everyone has the ability to just take a probiotic 30 minutes before they eat on a whim but you’re going to get the maximum effect and digestive capabilities of that probiotic by taking it 30 minutes before a meal now the big one is fish oil okay this is where I saw a comment string that went on for like two days talking about when’s the right time to take fish oil so in short fish oil is definitely absorbed better when it is taken with meals but what we have to factor in is that there is a level of content that is
in a fish oil pill which means there usually is enough in the way of fatty acids to help the absorption of those omega-3s now what we also have to look at is how much you’re really trying to get I usually recommend taking a krill Akala marine or official uphill with every meal to make sure that you spike up those omega-3 levels within your blood but the condition is if you’re fasting and you want to take in those omega-3s obviously it’s okay to take them without a meal you are still going to absorb them in fact even when you’re fascinating you should still a lot for the calories that are in official uphill if you look on the label usually you’ll see there’s still about 10 calories per pill we still have to factor that stuff in because adds up now I’m going to leave you with this be careful when you take your vitamins and minerals with hot liquids or hot beverages like tea or coffee simply because the tannins and tea and coffee as well as the caffeine can dramatically reduce the absorption of those so try to space them out about 30 minutes to 60 minutes after your morning coffee or your evening tea as always keep it locked in here on my channel let me know in the comments below what kind of videos you want to see because I’m always listening to you for that kind of stuff take it easy I’ll see you soon
This Post Was All About How to Get the Most out of Vitamin Supplements- Thomas DeLauer.
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How to Get the Most out of Vitamin Supplements- Thomas DeLauer:
When should you take your vitamins? To learn more about how I can help you, head to
Many factors play a role on how available vitamins and supplements are when you take them. Fat-Soluble Vitamins: Vitamins A, D, E and K-
These are stored in the liver and fat stores in your body, so you do not need to consume these every day. They are easy to get from food as they are not easily broken down by heat when cooking. These are the most important vitamins to eat with food, as the name implies, they are only absorbed and used by the body in the presence of fat. These vitamins dissolve in fat and are then delivered to the bloodstream for use in the body. Not much fat is needed, but if taking a supplement, or even eating fruits and veggies, but sure to have some fat added. If you make a healthy smoothie, add some almond butter or you favorite oil, such as macadamia nut oil. When eating salads, do not use fat-free salad dressings! Olive oil and lemon juice are great options. Be careful if you supplement these vitamins and be sure to check with your doctor if you feel you may need to do so. These vitamins are only needed in small quantities and can build up to a dangerous level if too many are taken. Vitamin D is the main fat-soluble vitamin in the US where deficiencies are common. This is due to inadequate exposure to sunlight. Fortified foods and supplements can help. Try to obtain 5-15 minutes of direct sunlight twice per week to avoid a deficiency, and if this is not possible then talk to your doctor about supplementation.
Water-Soluble Vitamins: Vitamin C and B-complex vitamins are water soluble vitamins that you need to be sure to include in your diet daily. Unlike fat-soluble vitamins, these vitamins are not stored in your adipose tissue or liver and are in essence washed from your body daily. Food storage and preparation are important when making sure to get sufficient quantities of these vitamins. Deficiencies are uncommon, however vegans do not have a natural source of vitamin B12 and usually need to supplement. While deficiencies are not common, it is still important to consume daily for bodily functioning. As these vitamins dissolve in water, you do not need to take these with foods, although you can if you want to.
Minerals: Calcium and Magnesium (2,4) – These are best taken with food and good to take at night. Calcium is linked to improved sleep due to its muscle relaxing abilities and magnesium has calming effects on the nervous and musculoskeletal systems.
Zinc (2,4) – Take with or after meals to avoid stomach upset. Do not take with dairy as calcium hampers absorption. Also avoid taking with iron as large quantities of iron can also hurt your body’s ability to absorb zinc. Avoid taking excess zinc, which can lead to anemia through suppression of copper absorption.
Iron (4) – Best to take on an empty stomach. Avoid taking with zinc, calcium and vitamin E as these can decrease absorption. If you have a sensitive stomach you may not do well when taking iron on an empty stomach. If so, take with a light meal.
Probiotics (4) – Best to take 30 minutes before a meal as this is when digestive enzymes, bile salts and stomach acid are at low levels. These levels peak after a meal, so this is the worst time to take a probiotic.
Fiber (2) – Be sure to separate taking fiber from other nutritional supplements as fiber can hamper mineral absorption.
Fish Oil (4) – Fish Oil is best to take with food and with your multivitamin, or other fat-soluble vitamins, if you take them. The fat in the food that you eat can help to aid in digestion and absorption. As fats take a long time for your body to digest, it is best not to take fish oil pills or eat a fatty meal pre-workout. This can cause digestive upset.
Multivitamins: As these contain both water- and fat-soluble vitamins, take with plenty of water and some food with fat in it, but try not to take with dairy as this can reduce your absorption of zinc.
1. Fat-soluble vitamins
2. Water-soluble vitamins
3. Get the most from your vitamin supplements
4. A guide to timing supplement intake