How to take vitamins properly

The thing is, if you do not take vitamins properly, you cant get full effect of vitamins health benefits.

Man made vitamins alone will do a very little to improve your health or provide nutritional supplement. It has been proven in research studies that in order for concentrated man made vitamins to work proper, they must actually bond with or attach to real food vitamins in order to properly be absorbed by your body. Therefore, you can't drink nothing except water and pop vitamins and expect to be in great condition. It just doesn't work in this way.

Human body metabolized at different rates for each human and even for the same person, the body's metabolism changes during the day. Some people metabolize in the mornings slowly and in the evening faster and others metabolize the other way.

If you plan to take or already taking a daily multi vitamin supplement, the best time of day to take that vitamin supplement is morning, within 30 minutes of eating a healthy breakfast of protein, calcium, and fruit - or: eggs, a glass or milk, and an apple. This will help utilize a multi vitamin to its maximum potential.

However, many people skip or forget or are too rushed to eat a healthy breakfast, so it may be better for you to wait until lunchtime when you can actually take your multi vitamin with a full meal, or close to the time you eat a full meal, so the vitamin is digested and breaks down along with your food.

If you are taking vitamins separately, that is, not in a once a day multi vitamin supplement, then different vitamins have been shown to provide better immediate and long term health benefits when taken at the right time for that particular vitamin.

For example, your vitamin Bs, or B complexes and vitamin E are all best taken in the morning, with some food, when you start about your day. These vitamins can even help you wake better and have more energy during the day when taken first thing in the morning.

Some vitamins work together to help each other be more efficient while others can actually hinder performance when taken together. Vitamin D helps calcium absorption, as does magnesium, so taking vitamin D with calcium supplements is a good choice. However, calcium hinders the absorption of iron, so you don't want to take your calcium supplements along with iron supplements or a multi vitamin that contains iron. However, vitamin C seems to aide iron absorption, so a glass or orange juice with iron or taking a vitamin C pill with an iron pill is a good combination.

So your morning vitamins can be any of your B vitamins or B complexes, vitamin E, vitamin C and iron are all great morning vitamins. Then for lunch, you can take your vitamin D and calcium supplements, and you won't run into those problems.

Calcium is such an important supplement, and while you should increase your natural calcium intake from foods, taking multiple calcium supplements during the day is a good idea, especially for women. Calcium needs vitamin D (often converted in the body by exposure to sunlight), as well as magnesium to properly be absorbed by the body. Be careful when searching for a calcium supplement that you find one with vitamin D and magnesium in the supplement, and avoid calcium supplements that come from crushed shells. These provide the lowest absorption rate of all calcium supplements.

Your body will store the calcium it needs and will safely excrete what it doesn't need, so you do not need to worry about taking too much calcium unless your doctor has specifically advised you against taking calcium supplements. Calcium can be taken at lunchtime, with a meal, and then again at dinner, where it will absorb more slowly into the body when you are winding down for the day.

The most important point to remember with all vitamins is that vitamins supplements work best when taken with or close to a meal, especially a healthy meal containing natural vitamins and minerals. You simply must eat a healthy diet for the maximum vitamins benefit.

About antioxidants

What are Antioxidants?

 Antioxidants are substances or nutrients that can prevent or slow free radical damage to our bodies.

What are free radicals?

 To best explain what free radicals are we must first return to some of our GCSE chemistry.
Our bodies are made up of many cells, which are made up of many molecules, which in turn are made of 2 or more atoms.

These atoms are made up of protons (positively charged) and neutrons within a nucleus, surrounded by electrons (negatively charged). The number of protons an atom has in a nucleus (the atomic number on the periodic table) determines how many electrons there will be surrounding, or orbiting the atom. The electrons are used in chemical reactions and are what bind atoms together to make molecules. The electrons orbit an atom in what are known as 'shells'. The first shell can contain 2 electrons. When this is full the electrons start to fill a second shell. This second shell becomes full at 8 electrons and so any further electrons begin to fill a third shell and so on and so forth. The number of electrons in the outer shell determine the chemical behaviour of an atom.

Atoms that have full outer shells are very stable and inert. All atoms are trying to reach this stable state. To do this atoms with unpaired or single electrons on the outer shell (like the oxygen atom in the picture) will react with other nearby atoms in 1 of 2 ways:- 1. By stealing or donating electrons to empty or fill its outer shell. 2. Bonding with other atoms to share their outer shell electrons forming molecules. Normally the bonds that bind molecules together do not split in a way that would leave an unpaired electron. However when it does happen the molecule becomes a free radical. This free radical molecule will immediately look for another molecule to steal an outer shell electron from. When it does this the robbed molecule then becomes the free radical, and the process continues.

The end result of this free radical cascade is a damaged cell.

How do antioxidants prevent this free radical damage to cells?

Antioxidants prevent this free radical damage by donating an electron to the free radical molecule making it stable once again.

The antioxidant can afford to lose this outer shell electron without becoming a free radical itself as antioxidants are stable in any form.

What are ORAC Units?

 The ORAC (Oxygen Radical Absorbance Capacity) unit, ORAC value, or "ORAC score" is a method of measuring the antioxidant capacity of different foods and supplements. It was developed by scientists at the National Institutes of Health. Foods that are higher on the ORAC scale will more effectively neutralize free radicals.

 

About vitamins what we need in spring

What vitamins we need in spring?

In spring our bodies suffer from vitamins deficiency, our immunity becomes less resistant to diseases, colds and other health problems. In order to stay healthy, energetic and generally feel good, we must get enough of vitamins and microelements. So which ones are the most important in spring?

Vitamins C, E and A neutralize free radicals and facilitates the work of immune system. Vitamin C is a citrus fruit which is mostly found in fruits and vegetables. Vitamin A can be found in corns, beets, carrots, pumpkins and vitamin E – in wheat germs, nuts, green vegetables and vegetable oils.
 Vitamin D boosts our immune system, protects against cardiovascular diseases and it is very important for our bones. It can be found in liver, shellfish, oily fish, etc. Much of the vitamin is produced by the body when we are exposed to the sun.

 Vitamin B1 is important for our nervous system and it has positive effect on metabolism. It can be found in pork, beef, various grains and nuts. Vitamin B2 increases hemoglobin levels. It can be found in eggs, milk, fish and fresh vegetables.

Zinc helps our wounds to heal faster, besides it helps to store substances that are needed for immune defense. The main sources of zinc are seafood, meat, nuts, cheese and cereals. Selenium slows down the aging process, it helps to keep good mood and strengthens our immune system. It can be found in seafood, kidneys, whole grain bread and various grains.

Coenzyme Q10 strengthens heart muscle, gives you energy and is a great antioxidant. Citrus bioflavonoids help to maintain healthy immune system and also improve better absorption of vitamins.