Pharmacist warns you're probably taking these 5 vitamins incorrectly
Vitamins most people take the wrong way (Photo: Magnific)
Many popular dietary supplements fail to deliver the expected benefits simply because they're taken incorrectly. Here's which vitamins and minerals people most often misuse and how that can affect absorption, according to Verywell Health.
The supplements people often take incorrectly
Doctor of Pharmacy Erin Shaughnessy says the five supplements most commonly taken the wrong way are:
- Iron
- Melatonin
- Magnesium
- Vitamin D
- Fiber
These supplements need to be taken correctly to maximize their benefits and minimize side effects.
Iron supplements frequently cause digestive problems, especially when taken incorrectly or in high doses. Possible side effects include:
- Nausea
- Stomach pain or discomfort
- Heartburn
- Constipation (most common)
- Diarrhea (less common)
- Bloating
- Dark-colored stools
"Another tricky detail is that the amount listed on the supplement isn't necessarily the amount of elemental iron. For example, a 325-milligram iron tablet, which is a common dosage, actually contains only 65 milligrams of elemental iron," the expert explained.
How to take supplements correctly
Melatonin
Melatonin should be taken around dinnertime. Many people expect it to work immediately, but that's not how it functions. It helps regulate your circadian rhythm, so taking it right before bed is unlikely to produce the calming effect you're expecting.
Magnesium
Magnesium can change the stomach's pH level, which may affect how other medications work. For best results, take magnesium at least two hours apart from other medications.
Vitamin D
Vitamin D works best when your body has enough calcium. You don't have to take them together, but maintaining adequate calcium intake is important for vitamin D to be effective.
Fiber supplements
Fiber supplements require plenty of water to work properly. Without enough fluids, they may cause bloating, gas, and stomach cramps instead of improving digestion.
How to make sure you're taking supplements properly
To get the most from dietary supplements, keep these tips in mind:
- Know why you're taking them. Supplements should address a specific need, such as a confirmed deficiency of vitamin D, iron, or vitamin B12, or follow a doctor's recommendation.
- Follow the recommended dosage. Never exceed the dose listed on the label or prescribed by your healthcare provider.
- Take them at the right time. Fat-soluble vitamins (A, D, E and K) should be taken with meals that contain fat. Iron is often absorbed better on an empty stomach or with vitamin C, but not with dairy products, tea or coffee.
- Watch for interactions. Some supplements can interfere with each other or with medications. For example, calcium reduces iron absorption, while vitamin K can affect certain blood-thinning medications.
- Monitor the results. If you're taking a supplement to correct a deficiency, follow-up blood tests after several weeks or months can help confirm whether it's working.
- Pay attention to side effects. If you experience a rash, nausea, stomach pain, or any unusual symptoms, stop taking the supplement and consult your doctor.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
