Comprehensive vitamins and vitamin B group are another form of nutrients, so they can be taken before or after meals. However, our people are sensitive to the stomach, and some people will feel queasy if they take vitamins on an empty stomach, so it is recommended to take them after meals.
Oily health products such as fish oil, safflower oil, evening primrose oil, etc. And fat-soluble nutrients such as vitamin A, vitamin D, vitamin E, lutein, astaxanthin and lycopene. It is recommended to take it after meals, which can increase the absorption rate and bioavailability.
Because the peak time of fat metabolism in the body is at midnight, taking more fat that is beneficial to the body can help the bad fat metabolism in the body, so it is recommended to take oily health products such as fish oil after meals. Lutein, astaxanthin and lycopene can be taken in the morning, noon or evening, because it is slowly delivered to the eyes or other functional parts through blood circulation.
Minerals such as calcium, iron and magnesium are recommended to be taken during or after meals. Other nutrients in food can help minerals to be absorbed by human body. All minerals must be combined with transporters before absorption, so when two or more minerals are ingested in large quantities at the same time, there will be competitive effects. It is recommended to stagger meals.
In addition, some minerals must be balanced, for example, the best ratio of calcium and magnesium to play a synergistic balance is 2: 1, so as not to cause muscle spasm. Can eating calcium and fish oil together cause saponification reaction in the body and cause gastrointestinal discomfort? Basically very small. According to research in New Zealand, fish oil contributes to the effective utilization of calcium.
The administration time of probiotics and enzymes is related to gastrointestinal digestion and absorption. Probiotics can promote food digestion, increase the absorption of calcium, magnesium and vitamin B, help human nutrition metabolism and improve the ecology of intestinal flora; Enzymes can help food degrade into small molecules, so that nutrients can be absorbed by the intestine smoothly.
Health food rich in fiber, because fiber can promote gastrointestinal peristalsis, because fiber has the characteristics of water absorption and expansion, and water can make feces soft and easy to discharge, so when taking fiber, a lot of water is needed to avoid defecation caused by water competition between intestine and fiber. Because fiber has adsorption characteristics, it is not recommended to take mineral-containing fiber and oil-based health care products, and meals should be staggered.
Health products made of amino acids, such as collagen, glutamine and arginine, are recommended to be taken on an empty stomach, because the absorption of amino acids requires the active transport of transporters in the small intestine wall, and there will be absorption competition between amino acids.
Oral collagen will be digested and broken down into small peptides or amino acids. After absorption, it will be synthesized into protein form needed by human body. Vitamin C is the most important coenzyme for human body to synthesize collagen. Taking it together can improve the synthesis of collagen. If some antioxidants such as grape seed, selenium and vitamin E are added, the loss of collagen can also be reduced. Basically, doctors recommend that people who have a balanced diet on weekdays and have no special diseases and living habits do not need to add extra nutrients.