When to take supplements. There is debate about whether taking your vitamins in the morning or at night is best. The theory goes that because you're getting nutrients throughout the day from food, having your nutrition supplements at night helps your body get some nutrition as you sleep.
For most of your supplements—including your daily multivitamin—you should take them with your largest meal of the day, such as lunch or dinner. Ideally, the meal should contain some fat (think fatty fish, avocado, eggs, or nuts) to allow optimal absorption of the fat-soluble vitamins.
Jeffrey Blumberg, a professor of nutrition science and policy at Tufts University in Boston, says otherwise. He suggests taking your dietary supplements at night isn't advisable. “Digestion slows down during sleep, so taking your nutrient supplement late at night would not be associated with an efficient absorption.”
However, taking a multivitamin too close to bedtime could actually interfere with your ability to fall asleep. Many vitamin formulas contain energizing ingredients that encourage your body to be alert and awake when taken too late in the day.
Research has found that most gummy vitamins don't seem to have the components they claim to contain. There's little proof that they can compete with traditional supplements in terms of nutrition. Gummies might also be made unevenly, so you get too much or not enough of the vitamin.
The most significant advantage of gummy vitamins is their higher bioavailability than non-chewable ones, which means your body can absorb the vitamins more efficiently. However, the reason they are better absorbed is because they contain less vitamins and minerals than traditional vitamins or chewable ones.
Generally speaking, the more severely deficient you are in a vitamin or nutrient, the faster you'll see a difference when taking supplements. However, in most cases, it takes around three to six weeks to see noticeable changes.
Based on current research, it usually takes 1-3 months of consistent supplementation to correct a vitamin deficiency. If you're severely deficient in a vitamin, it may take longer to restore optimal levels. Keep in mind, there isn't a catch-all answer for how long it takes vitamins to kick in.
Overconsumption of gummy vitamins may put you at risk of getting too much of certain nutrients, especially if you also eat foods already fortified with vitamins and minerals. This could result in vitamin or mineral toxicity, which can harm your body ( 17 ).
Gummy vitamins can be appealing, but they may not provide the same health benefits as vitamins in pill form. They also often contain sugar, which can work against your health and cause tooth decay. "Unless there is no other way to get a needed nutrient, I would not suggest taking a gummy," Cooperman says.
If you've chosen a chewable gummy or tablet, then the answer to this question is simple: chew the supplement as you would food. Water is not required for taking chewable or gummy supplements.
Constipation, diarrhea, or upset stomach may occur. These effects are usually temporary and may disappear as your body adjusts to this medication. If any of these effects last or get worse, tell your doctor or pharmacist promptly.
Just four gummies that contain 10 mg of niacin per serving puts you at the upper limit, above which you could experience “flushing” (burning, red, tingling sensation on skin), nausea, or vomiting. Too much iron can give you stomach pains at best and cause convulsions or be fatal at worst.
Although dietary multivitamin gummies are growing in popularity around the world, research suggests most healthy individuals who eat a balanced diet don't need to take multivitamins. "For most of the population, multivitamin gummies are unnecessary as we can obtain the nutrients we need from food.
Often there are 3 to 5 grams of sugar in each gummy vitamin. Children should have no more than 25 grams for their entire day. Adult women should also stay below 25 grams of sugar a day, and 37.5 grams is the limit for men. That means one little gummy can contain 20% of your daily sugar!
Gummy vitamins often contain sugar levels, which can counteract the vitamins' benefits. Gummy vitamins are an option for people who experience pill fatigue and have difficulty swallowing whole objects. However, chewable vitamins can help alleviate the issue of dosages and sugar while also making swallowing easier.
“Taking certain supplements too close to bedtime may increase energy levels and contribute to sleep issues or restlessness in some people.” Since sleep issues are complex, talk to your doctor about any recurring sleep disturbances or bouts of insomnia.
How To Take. Directions: Adults and children 4 years of age and older: Fully chew two gummies daily.
Hair gummies are packed with vitamins and minerals which are associated with hair health. Some, like vitamin E and zinc are directly related to healthy hair growth, whereas some, such as copper, have fewer studies backing up the link.
Side effects of quitting supplements cold turkey
Depending on how you stop using them, how long you've been taking them, and your individual reaction, side effects may include: Low energy, fatigue and lethargy. Muscle weakness. Poor concentration.
Ask your doctor to perform blood tests to determine what vitamin and mineral deficiencies you may have, and to establish a baseline by which you can measure the benefits of your multivitamin. Be sure to schedule follow-up lab tests 30 days after you begin a new multivitamin regimen.
The most obvious mistake you might be making – and probably the easiest to fix – is taking them first thing in the morning before you've eaten. “Taking vitamins on an empty stomach can frequently upset the GI tract,” says gastroenterologist Christine Lee, MD.