5 Secrets of Getting the Most from Your Vitamins and Supplements

Many of us take vitamins and supplements in order to support our health and well-being. One of the challenges we face is choosing from the many options. It might be an even greater challenge yet to properly prioritize our vitamin intake.  We must address such questions as, “Is there a specific time of day to take a given supplement that is most ideal?”, or “Can they all be taken together at the same time?”

Indeed, we should be mindful about which supplements to take, when.  According to the latest research from the medical community [1], some vitamins and minerals, like calcium and iron, can inhibit absorption of each other up to five fold [2]. On the other end of the spectrum there are vitamins such as iron and vitamin C that work in synergy with one another, and taking them together improves absorption [3]. In fact, there has been a great deal of quality research conducted for years which we can draw upon, that can lend itself to practical, daily, real-life application.

Knowledge is power.

Below is the summary of the strongest and most common interactions of vitamins and minerals with each other and with food. Following suggestions outlined below will help you get the most from your supplements. Until now, most people have lacked the proper information about vitamin interactions.  With the vitamin secrets I share below, you will be able to take them in a way that they have the most positive effective on your body.  If you are prepared to receive these well-kept, hidden secrets of vitamin know-how, it will prove beyond powerful in the most beneficial, healthy ways.

Secret 1

Take vitamins B1, B12, iron and CoQ-10 during the first half of day.

These micronutrients especially in the larger quantities have energizing effect on the body and as such are best taken during the first half of the day [4,5].

Secret 2

Take all fat-soluble vitamins and minerals with a meal containing fat.

Fat-soluble vitamins (A, E, D and K) as well as fat-soluble micronutrients such as CoQ-10, lycopene, lutein, astaxanthin and other carotenoids need presence of fat to be absorbed well [6].

Secret 3

Take calcium and magnesium supplements in the evening.

Calcium and magnesium are important minerals that can help our bodies relax. The body uses calcium at night as it is a natural muscle relaxant. Research has shown that disturbed sleep patterns, such as a lack of deep REM sleep, have been associated with low levels of calcium [7,8].

Secret 4

Take calcium and iron supplements at least 4 hours away from each other. Opt for liquid iron supplements and take them with vitamin C. Drink with water or orange juice.

Calcium and iron can inhibit absorption of each other up to five-fold and are best taken at different times of day [2].  Vitamin C greatly improves iron absorption. Iron absorption can be inhibited by polyphenols in beverages, thus iron supplements should be taken with water or juice.

Secret 5

Do not drink soda, tea or coffee within 2 hours of taking your supplements other than antioxidants.

Polyphenols in many beverages greatly inhibit absorption of vitamins and minerals [9,10]. Take your supplements with water or juice.



While it might be the most convenient to take all the supplements at once, in order to get all health benefits it’s worth following the Vitamin Secrets and setting appropriate times for taking each of them.

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Herbs and Supplements for Heart Disease

Heart disease is the leading cause of death in the United States.

Atherosclerosis is related to heart disease and causes plaque to build up in your arteries, blocking the flow of oxygen-rich blood to your heart and other organs.

Many herbs and supplements can help prevent heart disease and reduce symptoms by lowering blood pressure, improving breathing, and clearing arteries.

Cardiovascular disease, also known as heart disease, or coronary artery disease (CAD), is the number one killer in the United States. Diet and lifestyle play an important role in preventing and reversing heart disease, and certain herbs and supplements can help lower your risk for heart disease and treat heart conditions you've already been diagnosed with.

Several herbs and supplements may help in fighting atherosclerosis, the underlying cause of most heart disease. Atherosclerosis causes plaque to build up in your arteries, blocking the flow of oxygen-rich blood to your heart and other organs. It can cause a heart attack and even death.

Atherosclerosis is common in the developed world, but virtually unknown outside of it, due to the different diets and lifestyles of people in the developing world.

Herbs and Supplements for Heart Disease

Here are some nutritional supplements that may help decrease your risk of developing heart disease:

Coenzyme Q10

CoenzymeQ10, or CoQ10, or ubiquinone, is a chemical that plays a crucial role in a cell’s ability to extract energy from food. Because the heart is the hardest working muscle in your body, it’s essential that your heart have a constant supply of CoQ10 so it has energy to do its work. This chemical decreases with age and low cholesterol also depletes it.

This study shows that taking CoQ10 supplements reduces oxidative stress and increases antioxidant enzyme activity, relieving symptoms of cardiovascular disease. CoQ10 is safe and well-tolerated and although it’s not readily absorbed orally, a more “bioavailable” form, ubiquinol, offers better absorption into your bloodstream.

Statin therapy can deplete CoQ10, therefore anyone taking a statin drug should consider taking CoQ10 supplements.

Omega-3 Fatty Acids

Omega-3 fatty acids are essential nutrients that help reduce inflammation caused by atherosclerosis. They also lower levels of triglycerides, fatty blood components that block your arteries. High triglyceride levels are linked to atherosclerosis and diabetes.

This study shows that consumption of omega-3 fatty acids, commonly found in fish, is linked to lower blood pressure, better blood lipid profiles, including lower triglycerides, and a reduced risk of death from heart disease.

Green Tea

For centuries, people around the world have consumed green tea for its health benefits. This study looks at one of its chief components, the antioxidant epigallocatechin gallate (EGCG), for its ability to protect the heart. The study shows significant benefits with the consumption of five to six cups of green tea per day. Green tea extract is also available as a supplement in capsule form.

Pomegranate

Like green tea, pomegranate juice has been consumed for centuries, with the belief that the ruby red fruit promotes health. Modern scientists prove this belief in this study. Powerful antioxidant chemicals in pomegranate fruit and juice may help reverse atherosclerosis and lower blood pressure.

Magnesium and Potassium

One study shows that taking magnesium supplements may reduce blood pressure and that they are good for overall heart function and heart disease.

Another study shows dietary intake of potassium to improve heart function as well by helping to offset the rise in blood pressure from a high-salt diet.

You may have always been told that sodium chloride, or table salt, is bad, but substituting magnesium and potassium salts for table salt can actually lower blood pressure, as shown in this study.

Outlook

Heart disease is a serious and dangerous disease in the United States. You can treat and prevent heart disease by decreasing risk factors, such as maintaining a healthy blood pressure and cholesterol level, managing stress, eating healthfully, and getting plenty of exercise. Herbs and supplements can help prevent heart disease and reduce its symptoms by lowering blood pressure, improving breathing, and helping your heart to function better.

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