The first thing that is useful to know is whether the vitamin you want to take is water- or fat-soluble because this is an important starting point for deciding what to take it with, says Dr. István László Horváth. It is recommended to take fat-soluble vitamins A, D, E, and K with food, while vitamins B and C can be taken with a glass of water, even before breakfast. Starting the day with vitamin B can be a good idea because this makes most people feel a bit more energetic.
Dr. Péter Vajda mentions some important aspects of mineral supplementation. One is that preparations containing iron should be taken on an empty stomach because they are better absorbed from an empty digestive tract, but if one has a stomach complaint, it is better to take them during or after a meal. Also, for the sake of proper absorption, preparations containing magnesium and iron should preferably not be taken together. If you can, take iron in the morning and magnesium in the evening, which can also help you fall asleep, he points out.
Like medicines, vitamins and minerals are best taken with a glass of water. – Dr. Péter Vajda
The caffeine in coffee, tea, and energy drinks can adversely affect their absorption, and vitamins C, B1, and B2 are broken down by heat, so it is not recommended to take them with a hot drink. As for dairy products, they make it distinctly difficult to absorb iron, so they should be avoided together. But vitamin C, for example, specifically aids iron absorption, and this is also a common combination, explains Dr. Péter Vajda.
If you are taking medicines in addition to vitamins, mineral supplements, or a combination of these (multivitamins), you should make sure that you take them 1-2 hours apart rather than together to ensure that they are properly absorbed.
When using antibiotics, anticoagulants, and oncological preparations, it is of utmost importance that the patient informs the attending doctor and the pharmacist about the complementary therapies, who can then give precise instructions for their use based on this, Dr. István László Horváth emphasizes.
He added that vitamin needs might differ for certain conditions or life situations, so it was important that pregnant women, for example, consult a doctor and/or pharmacist about taking vitamins and trace elements. Lifestyle factors can also affect the need for intake: For example, vitamin A may increase the risk of cancer in smokers, and vitamin B1 deficiency is common in regular alcohol drinkers and needs to be compensated for.
According to Dr. István László Horváth, it is also worth bearing in mind that vitamins and trace elements should be used in a course of treatment. That is, in episodes of several weeks or months, and preferably as a preventive measure, because once our vitamin and trace element stores are depleted, it takes time to replenish them. It is also good to know that while fat-soluble vitamins can be stored by the body, water-soluble vitamins are rapidly excreted, so regular replenishment is recommended for the latter.
Dr. Péter Vajda calls on everyone to obtain vitamins and minerals only from reliable and safe sources.
For example, he recommends choosing pharmacies that guarantee appropriate safety and can be accessed offline, and those who prefer to order online should be particularly careful and choose pharmacies listed and certified by the local public bodies, such as the National Center for Public Health and Pharmacy (NNGYK) in Hungary.
Éva Haiman
Translation: Dr. Balázs Csizmadia
Photos by Attila Kovács, Boglárka Zellei – Semmelweis University
