The effect of eating is greatly reduced. Experts plates B group, vitamin C, and fish oil correctly

Although experts emphasize that balanced diet is the primary priority for supplementing nutrients, modern people are polite to use vitamin supplements to supplement nutrients in order to seek convenience. Vitamins cannot be fully replenished by swallowing them at any time. An incorrect way of eating may make you spend money but not achieve the ideal effect. Here are the correct ways for experts to organize various vitamin extraction.

Regularly taken: Take it two hours after evening meals and one hour before going to bed, and can be combined with vitamin C; avoid taking it with dairy products, tea and tinder replenishers.

Many women lose their iron quality due to their monthly ejaculation and have iron-deficient blood problems, resulting in fatigue, lack of energy and palpitations. Dairy products will block the iron quality absorption because the iron quality will block the iron in the kidneys; you should also avoid drinking tea. Drinking tea immediately after eating will reduce the body's absorption of iron quality from food by 90%, because the reason is the single acid in tea. A 2017 study of British women found that drinking tea one hour after eating reduced the amount of iron absorbed by 50%, so the pharmacist suggested that it should be at least two hours apart. Because there are too many factors that affect iron absorption, pharmacists recommend that it be best to take it two hours after evening meals and one hour before going to bed.

Vitamin C is combined with iron, which helps to dissolve more completely in the kidney, which is conducive to body absorption, whether it is swallowed by vitamin C or a glass of orange juice.

There are also some studies that it is best to take iron agents the next day. In 2017, the Laboratory of Human Nutrition in Surich, Switzerland was published in The Lancet A study in Haematology shows that taking iron agents alternately rather than continually can increase the absorption rate of iron.

Correct use: Take it on an empty stomach in the morning and choose supplements containing multiple vitamins of B group.

Eight vitamin B groups, including B6, B9 (leaf acid) and B12, for blood, neurologic functions, and body. Physical energy is important. Because it is a water-soluble vitamin and has the function of enhancing energy, it is best to take it on an empty stomach in the morning to achieve maximum efficacy.

Especially B12, it will be combined with protein in food, and will eventually be directly discharged from the kidneys and will not be absorbed by the human body. In addition, University of Australia in 2018 of Adelaide) A study found that high doses of vitamin B6 can induce sleep. Researchers believe that B6 stimulates the brain that is responsible for waking feeling.

It is recommended to take supplements containing multiple groups of B and take a single vitamin B alone, which may cause the body's demand for other vitamin B, which will eventually lead to Deficiency. For example, single leaf acid can cause the deficiency of B12.

Regularly taken: Take it at a meal (calcium tablets containing ox, vitamin D and K are more effective), calcium is a better choice. Avoid taking it with oxid and iron.

Many people take oxid tablets to prevent bone relaxation, usually, oxid The tablets are added with gluten ingredients, which are partners in cooperation to enhance bone health, but they also compete with each other in the absorption of the kidneys. Despite this, experts still recommend taking pills that contain gluten and gluten because their benefits and convenience are far higher than the percentage that may not be absorbed.

vitamins D and K are also It often appears in calcification tablets, and these two have been proven to promote the absorption of the entire calcification. The blood requires sufficient vitamin D (at least 400 IU) to absorb the calcification well. Vitamin D needs to balance calcification, "This is a subtle relationship." Therefore, supplements containing calcification, calcification, D, and K are the most ideal choice. Taking

calcification tablets with food will also increase absorption. Compared with cheaper calciums (such as calcium carbonate), calciums are more easily absorbed by the kidney.

Correct use: Take on an empty stomach, take it in batches every day better than taking one large dose.

Vitamin C is important to the immune system, skin, and bones. It is a water-soluble nutrient that does not need to be taken with fat. Most water-soluble nutrients are best eaten on an empty stomach, such as before breakfast. Because protein and fiber in food will hinder absorption.

Studies have shown that the human body can absorb doses up to 400 mg of vitamin C (4 times the daily recommended amount of adults), but vitamin C is not stored in the body, and the excess intake is excreted from urine. Therefore, taking a large dose for a short period of time (such as during a cold) is not intentional. It is better to take it in different periods of time to maintain the nutritional condition in the blood.

Regularly taken: Take it with fat-containing foods; avoid eating before exercise or before going to bed.

Fish oil is rich in two types of Omega-3 fats, EPA and DHA, and has been proven to be beneficial to a variety of diseases such as depression, heart disease and moisture-induced inflammation. Fish oil requires fat in the dietary fiber to absorb because the fat in the food can touch pancreatic liposin, which helps break down Omega-3s, small enough to absorb through the kidney wall. Therefore, you should take it at any time and do not eat it on an empty stomach.

In addition, because fish oil supplements can produce gas in the stomach, vigorous activities or lying down to sleep will prompt gas to return to the esophagus and cause hiccups, so it is not advisable to take it before exercise or bedtime.

Regularly taken: Eat half an hour before the meal, it is best to eat foods containing some fat in this meal; avoid taking them with hot drinks, juice and alcohol.

Poor diets and drugs (such as antibiotics) can kill beneficial bacteria, which makes the kidney bacteria unbalanced. Replenishing probiotics is to increase the amount of beneficial bacteria in the kidneys. But beneficial bacteria must "live" to reach the kidney before they can develop their effectiveness. Therefore, before reaching the kidney, any factors that may destroy the activity of beneficial bacteria must be avoided.

The acidity in hot drinks, juice and alcohol can kill probiotics, so you must swallow them with cold white water. The water can also help dilute stomach acid and further increase the chance of probiotics survival. A 2011 Canadian study showed that probiotics containing Lactate and Difference had the highest survival rate during the first 30 minutes of taking. The study also found that if a subsequent meal contains some fat, it can reduce overall stomach acid and may be more helpful for the survival of probiotics.

If you take probiotics after eating, the bacteria survive the lowest rate, which may be because this is the time when gastric acid secretion is the highest.

Correctly Take: Take with a fat-containing dinner (or a meal that is more abundant in the day); avoid compromising Vitamin E.

In winters with less sunlight, vitamin D is particularly prone to deficiency in vitamin D, which is a key nutrient for bone health and immunity. We need to use sunlight to make vitamin D, so it is recommended to take 10 micrograms (about 400 IU) per day in winter. Like other fat-soluble vitamins (A, E and K), taking them with fat-containing diets such as avocado, egg yellow or olive oil will have better absorption.

But don't take vitamin D and E together, because the two are absorbed through the same mechanism, so they will compete with each other and find the amount of absorption required.