The timing of taking supplements is important! Part 1

1. Vitamin A

- Recommended daily intake for adults: 5,000 IU
- Daily upper limit of intake for adults: 10,000 IU
- Time of administration: After meals

Since Vitamin A is fat-soluble, it is best absorbed into the body when taken after a meal. Additionally, it is better to divide the daily dose into three servings throughout the day rather than taking it all at once.

 

2. Vitamin B

- Recommended daily intake for adults
Vitamin B1 (Thiamine): 1.2 mg
Vitamin B2 (Riboflavin): 1.3mg
Vitamin B3 (Niacin): 14~16 mg
Vitamin B5 (Pantothenic acid): 5mg
Vitamin B6: 1.3~1.7mg
Vitamin B7 (Biotin): 30mcg
Vitamin B9 (Folic Acid): 400mcg
Vitamin B12: 2.4 mcg
- Time of administration: ceremony

Since water-soluble Vitamin B dissolves easily in water, taking it after a meal can interfere with the absorption of the Vitamin B complex, so it is best to take it before meals.

However, taking high-dose B vitamins on an empty stomach may cause gastrointestinal issues such as heartburn. If you experience such discomfort, it is recommended to take them 30 minutes after a meal.

In addition, it is best to take it early in the morning. This is because consuming it 3 to 4 hours before bedtime can increase metabolism and interfere with sleep.



3. Vitamin C

- Recommended daily intake for adults: 100mg
- Daily upper limit of intake for adults: 1,000mg
- Time of administration: After meals

Vitamin C has a strong sour taste, so it may cause heartburn if taken on an empty stomach; therefore, it is best to take it after a meal.

In addition, it is best to take it in the evening, which is the time when our bodies recover. If you take one pill a day, it is recommended to take it immediately after dinner.



4. Vitamin D

- Recommended daily intake for adults: 600IU
- Time of administration: After meals

Vitamin D, a fat-soluble vitamin, is better absorbed into the body when consumed with the fats in food. Therefore, it is best to chew and take it after a meal.



5. Multivitamin

- Time of administration: After meals

Since multivitamins contain both minerals and fat-soluble vitamins, it is best to take them after a meal. Additionally, because they help boost physical vitality, it is recommended to take them after breakfast. If you skip breakfast, it is recommended to take them after lunch.

 

 

 

6. Zinc

- Recommended daily intake for adults: 8mg
- Daily upper limit of intake for adults: 35mg
- Time of administration: After meals

Taking zinc on an empty stomach may cause heartburn. Therefore, it is best to take it after a meal. Additionally, since consuming calcium and zinc together can reduce zinc absorption, it is recommended to take it after breakfast rather than in the evening.

 

 

7. Magnesium

- Recommended daily intake for adults: 350mg
- Time of administration: After meals

Magnesium is best taken in the evening because it relaxes muscles and promotes deep sleep. Additionally, since magnesium is absorbed best when stomach acid is secreted, it is recommended to take it within 30 minutes after a meal.



8. Iron

- Recommended daily intake for adults: 10~14mg
- Time of administration: After meals

Drinking coffee or green tea after taking iron supplements reduces the absorption rate of iron. Therefore, it is best to take iron supplements in the evening. If you need to take iron supplements twice a day, it is recommended to take them after breakfast and dinner.



9. Calcium

- Recommended daily intake for adults: 700mg
- Daily upper limit of intake for adults: 2,500mg
- Time of administration: After meals

It is best to take calcium supplements after a meal, as consuming them on an empty stomach can cause gastrointestinal upset. Additionally, taking vitamin D along with them can increase calcium absorption.



10. Coenzyme Q10

- Recommended daily intake for adults: 90~100mg
- Time of administration: After meals

Since Coenzyme Q10 is fat-soluble, its absorption rate decreases if taken on an empty stomach. Therefore, it is best to take it after a meal. Absorption is further enhanced when taken with Omega-3.

In addition, since consuming it late at night interferes with restful sleep, it is recommended to take it after breakfast or lunch.

 

 

 

 

 

 

 

 

 

[Source] : https://www.hidoc.co.kr/healthstory/news/C0000643940 | Hidoc