Save now! ‘Vitamins’ that you shouldn’t take before bed The more you eat, the more you can’t sleep.

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Keypoint:

• Although vitamins are a type of nutrient that the body needs in small amounts compared to other nutrients, But it is very important to the body. When does the body lack vitamins? It may cause the body to become sick.
• The timing of taking vitamins is very important. So that the body can absorb vitamins as best as possible, there are 5 vitamins that should not be taken at night or before bed because that may cause insomnia. Can’t get enough sleep
• 10 things everyone should know about taking vitamins or nutritional supplements and how to choose vitamins and supplements to suit each person’s body

Taking vitamins or nutritional supplements It is good for the body in many ways, especially for youth, working people and the elderly. If you lack certain vitamins May lead to various illnesses, but today there are many vitamins to choose from. If eaten incorrectly Eating vitamins that the body already receives or eating at the wrong time It may bring harm to the body.

Did you know? Taking vitamins at night before bed Yes, it is always good for the body. Because of some vitamins Shouldn’t eat before bed.

Today ‘Krungthep Turakij’ has compiled a list of vitamins that you shouldn’t take before bed. Because the body cannot absorb vitamins or the more you eat, the more you will be unable to sleep. And when you can’t sleep Not enough sleep It may lead to many abnormalities in the body, such as stomach pain, waking up with a headache, etc.

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What types of vitamins are there? Shouldn’t eat before bed.

1. Vitamin B

Vitamin B, whether it be Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B7, Vitamin B9 or Vitamin B12, is considered a vitamin that should not be taken before bedtime. Because vitamin B is a vitamin that plays a role related to the nervous system. Helps produce hormones that work in the brain. Eating B vitamins before bed will stimulate the brain and nervous system more. And it may make it harder to fall asleep as a result. The B vitamins should be taken in the morning.

2. Vitamin D

Taking vitamin D at night can stop or slow the natural production of melatonin. Disturbing our sleep Because melatonin is a hormone related to sleep. At night, that’s when our melatonin levels are supposed to increase. But if melatonin is reduced, it will affect the quality of sleep.

3. Calcium

Calcium slows down the production of naturally occurring magnesium in the body. Magnesium helps to relax and fall asleep easier at night. Therefore, it is a vitamin that is not recommended to be taken before bedtime.

4. Vitamin C

Vitamin C is a vitamin that should be taken with food. Shouldn’t be eaten on an empty stomach. Especially when sleeping at night when our stomachs are empty. If eaten during this time, it may cause acid reflux problems and stomach pain. Therefore, it is recommended to take vitamin C with food in the morning or lunch.

5. Multivitamins

A multivitamin will include the vitamins that you shouldn’t take before bed as mentioned earlier. Whether it’s vitamin B, vitamin D, vitamin C, calcium, there may also be other supplements such as caffeine, green tea extract. or coenzyme Q10, which all provide energy to the body and may affect the quality of sleep

How to take vitamin and mineral supplements for the best results?

Taking vitamin and mineral supplements for the best results. You should know how and when to take each type of vitamin. In order for the body to absorb these vitamin supplements well

To keep the body strong and healthy Our bodies need minerals and vitamins, including 9 water-soluble vitamins and 4 fat-soluble vitamins, which are found in a variety of foods. But some people may be deficient in certain vitamins and need to take dietary supplements.

Each type of nutrient is absorbed and stored differently by the body. In order for the body to absorb the product These vitamins are good. Therefore, you should know how and when you should take each type of vitamin.

• multivitamin

Can be eaten any time of the day. It is well absorbed when taken with food. By eating with breakfast and lunch. or dinner But you should avoid eating on an empty stomach to avoid stomach pain.

• fat soluble vitamins

Including vitamins A, D, E, and K, they are absorbed better when eaten with fat. They can be healthy plant fats such as nuts or avocados.

• Water soluble vitamins

These include vitamin C and B vitamins such as thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), and biotin. (B7), folic acid (B9) and cobalamin (B12), which may be taken with or without food.

But for B vitamins, they are absorbed more efficiently when taken with food. You should not take vitamin C and B12 at the same time because vitamin C will reduce the amount of vitamin B12. If you must take these 2 vitamins, you should take them at least 2 hours apart. The human body does not store water-soluble vitamins in the body. Therefore it is necessary to take vitamins every day.

• vitamins for pregnancy

such as folic acid and iron If you have morning sickness, take it with food in the evening before bedtime. Iron makes nausea worse.

Iron supplements Should be eaten on an empty stomach. It may be eaten with a high vitamin C fruit juice, such as orange juice. Iron supplements should not be taken with calcium or foods high in calcium because calcium will inhibit iron absorption. Menopausal people should not take iron supplements unless advised by a doctor.

• Mineral supplements

For example, zinc, calcium and magnesium should be taken with food. But it is recommended to eat one meal at a time. Taking minerals together in the same meal reduces their absorption. Mineral supplements should not be taken if you are taking a multivitamin or antioxidant such as lycopene or beta-carotene.

Tips for buying vitamins and dietary supplements

1. Before choosing to buy vitamins and dietary supplements You should know important abbreviations.

• RDA (Recommended Daily Allowance) is the amount of nutrients that should be received each day. It will depend on age and gender.
• % DV (% Daily Value) The percentage of a nutrient in one serving of a dietary supplement.
• UL (Upper Limit) is the maximum amount of nutrients that should be received each day.

2. Buy dietary supplements from a reliable company.

Choose a reliable company or one that has been verified by an organization that reviews products. This is because some dietary supplements may not contain the vitamins or minerals listed on the label.

3. Choose products that are appropriate for your age and gender.

Vitamin supplements for seniors often contain more vitamin D, B12, and calcium than vitamins for young people. Because elderly people often lack such nutrients. And formulas for men tend to have less iron.

4. Keep a record of dietary supplement consumption.

Keep a record of what vitamins you take. How much? This record will be useful in diagnosing health history.

Although dietary supplements can be helpful But it cannot replace eating each day. Food remains the best source of nutrients. Eating a nutritious, varied diet is an effective and adequate way to get vitamins and minerals.

Take vitamins at the right time Get many benefits

• Vitamin C should be taken after breakfast.
• Vitamin B should be taken at least 30 minutes to 1 hour before breakfast.
• Collagen can be taken with vitamin C. Or to eat on an empty stomach
• Vitamins A, D, E, K should not be taken on an empty stomach. Should be taken with food.
• Calcium, if it is calcium carbonate Should be eaten immediately after a meal. As for calcium citrate, choose to consume it on an empty stomach.
• Cod liver oil should be taken with food. Or you can eat it after a meal.
• Zinc can be taken on an empty stomach. It will help the body absorb it well.
• Probiotics can be taken on an empty stomach. or 2 – 3 hours after meals (waiting for food to digest)

10 things you may not know about vitamins

1) Certain vitamins should be taken every day.

Some vitamins need to be taken every day, including vitamins C and B. which is a water-soluble vitamin This group of vitamins is not accumulated or stored in the body for a long time. It is eliminated through urine and sweat. Therefore, we must receive this group of vitamins every day. And even though the body receives too much of this group of vitamins Excess vitamins are excreted without causing toxicity or problems to the body.

2) A.C.E. Selenium is an outstanding anti-aging agent.

Vitamins A, C, E, and the mineral selenium are a group of vitamins that have outstanding antioxidant results than any other vitamin. They are found in abundance in fruits such as prunes, grapes, berries, guava, and oranges. As for vegetables, such as Roccoli, spinach, morning glory, which for best results should be eaten in the form of fresh fruits and vegetables. But if you are a person who eats few fruits and vegetables Food supplement sources can also be a second option.

3) Beta-carotene is good to eat in both food and supplement form.

If you want to eat beta-carotene to maintain health. Prevents deterioration of the body Recommended to eat in food form. Most of which are found in fruits and vegetables that are orange or yellow. But if you want to take it to treat your existing degenerative condition, you can choose to take it in dietary supplement form. But it is best to use it under the guidance of a doctor.

4) Raw egg whites destroy vitamin B7.

Raw egg whites contain substances that affect biotin in vitamin B7 which is in the intestines and prevents its absorption by the body. If large amounts of raw egg whites are eaten over a long period of time, such as 2 or more than 2 eggs per day for several months. It can cause the body to lack biotin. Because egg whites contain substances that destroy biotin.

5) Vitamin C isn’t just good for preventing colds.

Vitamin C is a vitamin that is very necessary for the body in daily life because it helps fight stress. Adds freshness and energy to the body. Most importantly, it helps fight wrinkles by stimulating the production of collagen under the skin. It also plays a role in helping reduce complications of diabetes.

6) Vitamin D is really good.

Many people may not yet know that Vitamin D is better at strengthening calcium in bones and teeth. or stimulate the function of tissues in the body Because it has properties that help reduce blood sugar. Helps fight colon cancer Prostate cancer, lung cancer, and breast cancer It also helps reduce symptoms of depression. and reduce chronic muscle pain as well

7) Vitamin E isn’t just good for your skin.

Vitamin E is famous for skin care for women, but it is no less important for men. Because it helps solve the problem of incomplete reproductive system defects. and increase the chance of having children in those who are infertile It also helps reduce the risk of heart disease.

8) Vitamin B5 fights acne.

One cause of people having acne may be a lack of Coenzyme-A, which is an enzyme that uses vitamin B5 to produce, which results in the body being unable to burn fat properly. Fat then comes out through various parts of the skin, causing clogged skin and eventually acne. But if the body has enough vitamin B5, it will make the fat burning system work normally. The skin does not produce excess oil that is one of the causes of acne.

9) Take vitamins with food and after meals.

The best time to take vitamins is with food and after food for best absorption. But there are ways to take vitamins for good results, namely vitamin B complex and vitamin C. It should be eaten with breakfast, lunch, and dinner to keep the vitamins at a high level throughout the day. As for vitamins A, D, E, and K that are well soluble in fat. Should be eaten with a meal that contains fat. And if you must take your vitamins in one meal, choose the largest meal of the day. Or eat half after breakfast. Half after dinner is fine as well.

10) Vitamins don’t smell bad.

Many people think they are spoiled when they smell the strong smell of vitamins. But the truth is that it is deteriorating. This is caused by keeping it in the wrong place, that is, being exposed to sunlight and temperatures that are too high. If eaten, it is not dangerous. Only the efficiency may decrease. In addition, vitamins with cracks in the tablets are still of good quality and can be taken as normal. This is because it is only caused by poor coating of the tablets.

Reference: Central Hospital medical office Bangkok, Medpark Hospital, Bangkok Hospital