Introduction Your employer may be watching and listening.
Your message has been sent. The question of when to take vitamins together or separately is an excellent one and which we address in the "What to Consider When Using" and "Concerns and Cautions" sections of our Reviews of vitamin or mineral supplements.
How you take a supplement can be just as important as which product you take -- both may impact how much of a nutrient your body actually gets. A few rules of thumb: If you take a large dose of a mineral, it will compete with other minerals to reduce their absorption.
The mineral most often taken in large amounts is calcium: Doses of magnesium can also be relatively large and should, ideally, be taken apart from other minerals. If you take high doses of zinc long-term 50 mg or more per day for 10 weeks or longerbe aware that it can cause copper deficiency, so you may need to supplement with copper as well.
Some vitamins can actually enhance the absorption of other nutrients. Vitamin Cfor example, can enhance iron absorption from supplements and plant foods. The fat-soluble vitamins ADEand K are likely to be better absorbed if taken with a meal that contains fats.
Absorption of vitamin K appears to be particularly reduced by other fat-soluble vitamins, while vitamin A absorption is least affected and may actually be better absorbed when taken with vitamin E Goncalves, Food Chem Taking vitamins D, E, or K several hours before or after other fat-soluble vitamins would seem to maximize their absorption.
Taking certain supplements with food can reduce gastrointestinal side-effects. For example, taking magnesium with food can reduce the occurrence of diarrhea, and taking iron with food can reduce the chance of stomach upset. Be aware that vitamins and minerals can also affect the absorption and effectiveness of medications.
You'll find more specific information about this in the "Concerns and Cautions" section of each of our Reviews. You can also look up these drug interactions by drug name in our Encyclopedia. Keep in mind that these issues are not of significant concern when consuming a multivitamin providing up to the recommended daily intakes RDAs of vitamins and minerals -- as long as it does not contain more than mg of either calcium or magnesium.
Among women ages 12 to 29, 9. For information about other nutrients, see ConsumerLab. Is it better to get vitamins from foods or supplements, and are natural vitamins better than synthetic vitamins? It is generally best to get your vitamins as well as minerals naturally from foods or, in the case of vitamin Dcontrolled sun exposure.
For example, recent research on the mineral calcium suggests that it is safest to get your calcium from foods that are naturally rich in calcium than from supplements.
Older women who get high amounts of calcium from supplements seem to have a higher risk of kidney stones, strokes, and even a greater risk of dying over periods of time. A small increased risk of death has also been seen in studies of people taking supplements containing vitamin A and beta-carotene compared to those who did not.
Exceptions to the "foods are better" rule are two B vitamins. Ten to thirty percent of older people don't properly digest and absorb natural vitamin B from foods, so it is recommended to get B from a supplement if you are over age Consequently, pregnant woman are advised to get folic acid from a supplement or fortified food as well as regular foods.
Using supplements made from whole foods won't necessarily give you more vitamins in fact, they typically contain more modest amounts of vitamins than other dietary supplementsbut you will get other plant compounds which could be of potential benefit as well as some grams of fiber if you are consuming, for example, spoonfuls of a whole food powder as opposed to a pill.
Paying a premium price for this, however, may not be worthwhile and ConsumerLab. Keep in mind that all can help prevent or treat deficiencies and other conditions, and nearly all are known to be harmful at too high a dose.
Natural may be better in the case of vitamin E. At low doses, either natural d-alpha-tocopherol or synthetic dl-alpha-tocopherol can be fine, although you need more IUs of synthetic 1.
There is also a greater risk of bleeding problems with synthetic vitamin E at high doses, so that the upper limit for vitamin E for adults is 1, IU of synthetic vitamin E, but 1, IU of natural vitamin E. Naturally, vitamin E also contains other tocopherols and tocotrienols, which may have benefit.
Natural may also be better with vitamin K.Your source for US news, World News, Politics, Editorial and Opinion, Education, Technology & Business News. Multimedia, Video, News Blogs, Columns. - Connecticut Post. Employee monitoring presents both practical and legal dilemmas.
Opponents are concerned with employer abuses, effects on employees' privacy, and the health and safety of workers, along with the accuracy of the measures.
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