All About Vitamins and Supplements

Did you realize that some vitamins and supplements must be consumed with food items and others on an empty stomach? Further, some dietary supplements react with one another, necessitating their separate administration. 

This brings us to one of the most important questions, ‘how do you go about finding a trustworthy and healthy supplement product?’ 

Well, we’re here to help! This article covers all you need to know about supplements, such as which kinds of consuming, how and when to start taking them, how to choose safe varieties, and more.

What All Supplements Should One Consume?

Supplements should be used when there are low or insufficient levels of micronutrients or when there is a particular requirement. It’s critical to have your blood sugars checked regularly to determine whether or not taking a nutrient or mineral is good for you. Vitamin D deficiency, for instance, is one of the most prevalent nutritional deficiencies worldwide. Its most excellent source is sunlight, as food contains very little of it. 

As a consequence of the shortage of sunlight exposure, the vitamin is complicated to obtain. However, getting a vitamin D supplement is sometimes a straightforward process to keep your levels in check.

Iron insufficiency is widespread, especially in premenopausal women and gymnasts. On the other hand, iron supplementation can assist you in avoiding falling into the low or inadequate blood iron category.

Commonly Asked Questions Around Multivitamins 

  • Is It necessary for me to take a multivitamin supplement?

Multivitamins may include 600% or above the necessary amount of various micronutrients, most of which your system may not require. This may raise the levels of some blood biomarkers to unfavorable levels over time. Consuming a multivitamin that contains 17,000 percent of your vitamin B12 requirements, for instance, could lead to blood levels of B12 that are over ideal. In addition, many micronutrients in multivitamins fight for retention (for example, calcium and iron), possibly interfering with your body’s ability to absorb the nutrients you need.

  1. When should fat-soluble vitamins be taken?

The optimal time to start taking fat-soluble vitamins is with a fat-containing bite of food. Fat-soluble vitamins break down in fat, and because dietary fat (such as avocado) travels all across the cell lining of the small intestine after digestion, the resolved vitamins are assimilated and delivered into the bloodstream as well. Vitamin such as A, D, E, and K are fat-soluble elements.


Fat-soluble multivitamin pills should only be consumed if a blood test reveals that you are low or inadequate in one or more vitamins. Fat-soluble vitamins are stored in fatty tissue or organ. Taking overly large amounts of these vitamins might cause toxic buildup in the system.


  1. What are the primary vitamins to include in my everyday regime?   
  • Vitamin A and Vitamin E: Getting a fair number of these vitamins via diet should be a primary focus. Sweet potato, greens, pumpkin, carrots, cod, egg yolks, salmon, and fish are all excellent sources of vitamin A. Rather than using vitamin E supplements, add products like sunflower seeds and margarine, bread germ, peanuts, avocados, kale, butternut squash, and kiwis in your meals.


  • Vitamin D: Vitamin D, compared to vitamins A and E, is far more difficult to absorb through food, resulting in a widespread deficiency. Vitamin D deficiency can be easily detected through blood tests and treated with a supplement if necessary. By analyzing your blood regularly, you can alter your supplement intake as needed.


  • Vitamin K: Blood tests for vitamin K are not generally available, infrequently requested, and virtually solely utilized by physicians. Vitamin K toxic effects are uncommon, and no maximum level has been identified. Vitamin K, likewise vitamin D, plays an essential role in calcium absorption and bone strength. Vitamin D aids in the absorption of calcium by the body, whereas vitamin K aids in transporting calcium to the bones, preventing calcium accumulation in the arteries.
  1. When should water-soluble vitamins be taken?

Vitamin C and the 8 B vitamins are water-soluble. These nutrients are water-soluble, which means they mix with water and need not be consumed with meals to be metabolized. All you want is a big drink of water. Water-soluble vitamins, apart from B12, are not kept in the system for lengthy periods, with most just surviving a few days. More significant amounts consumed in the form of diet or supplements are expelled in the bladder.

  • B12 (cobalamin):

Animal proteins, such as fish, cattle, and eggs, are almost entirely rich in vitamin B12. Since vitamin B12 isn’t naturally present in many plant-based foods, folks who eat an organic diet must find other ways to get it. Many foods, especially oats, pasta, and some non-dairy liquid milk, are supplemented with the vitamin in proportions closer to the daily need. Since B12 is highly soluble in water, many people believe that the body excretes it frequently. 

  • Vitamin C: 

Vitamin C overdose is uncommon, but if you take doses above the absolute maximum (19,00mg per day) for an extended period, you may experience side effects. Vitamin C is a water-soluble vitamin rarely stored in the liver, so we must consume vitamin C-rich products like kiwis, berries, and cabbage daily to satisfy our needs.

Whatever your reason for taking vitamins and supplements, remember that they aren’t a  substitute for a nutrient-dense, balanced diet. 

Always seek medical advice before wanting to take any food supplements. Seek medical help if you are breastfeeding, pregnant, have or anticipate a medical problem, or take any drugs before following our advice.

Know Your Supplements Well!

Supplements shouldn’t be used as a substitute for eating actual food. However, don’t ignore the benefits of a nutrient-dense salad over a factory-made medication. You can acquire your doses from a variety of vitamin supplement stores. Vitamin stores like Healthy Planet Canada may be able to assist you in determining the proper vitamin and supplement amounts.

Vitamins and nutrients are necessary for your body to thrive and function correctly. While most people obtain all of the nutrients they need by maintaining a healthy diet, some require a little extra help.

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