| |
| |
![]() |
| |
|
| |
|
| |
|
SINGAPORE: Are you one of those who pops vitamins at erratic times of the day? Or do you simply down various supplements in one go?
If you do, it may be time to rethink those pill-popping habits to ensure you’re getting the best out of your supplements.
Consuming certain mineral supplements together or at inappropriate times may impair their absorption rate, dieticians TODAY spoke to said.
For instance, taking calcium and iron supplements together may not be such a good idea, as “they may interfere with each other, thus decreasing the absorption rate”, said Ms Nehal Kamdar, a dietician at Raffles Hospital.
“You may wish to take the calcium supplement in the morning during breakfast or at bedtime, and the iron supplement after lunch or dinner,” she advised.
Ms Kamdar also recommended taking calcium supplements with milk, so as to “enhance absorption” in the body.
Other vitamins that should be taken with food include fat-soluble vitamins A, D, E and K. “For your body to absorb these vitamins properly, you require the presence of some fat,” said Ms Kamdar.
Because vitamins taken together can slow down their absorption rate, don’t take them in one go even if you’re hard-pressed for time, said Ms Rehana A Wahid, a dietician at Gleneagles Hospital.
Plus, the body cannot store large amounts of certain vitamins and minerals so “excess intake will be excreted”,she explained. They include water soluble vitamins such as Vitamin C, as well as calcium, which she recommended to take in “small regular doses” through the day.
Ms Kamdar added: “Calcium is most efficiently absorbed into the body when it is taken in amounts of 500mg or less. If you’re taking a high dosage of calcium, like 1,000 mg, try to split it up in two or more doses over the day.”
While supplements may help people who have higher nutrition requirements, such as pregnant and lactating mothers, some vegetarians and the elderly, Ms Wahid cautioned against taking too many unnecessary supplements.
“Excessive doses of some vitamins may cause problems,” she said. For instance, large doses of Vitamin C (more than one gram daily) can cause abdominal cramps, diarrhoea and nausea.
High levels of vitamins B6 and A have also been linked to some types of nerve damage and birth defects respectively.
“Vitamin pill supplementation is not a substitute to the vitamins and minerals from a balanced diet,” said Ms Wahid.
“If you feel that you are lacking in certain vitamins and minerals, it may be better to look at changing your diet and lifestyle rather than reaching for supplements. The important first step is to aim for a healthy balanced diet.” - TODAY/ar
|
