Unless there is a specific medical prescription, not everyone may know when is the best time to take a supplement, mineral salts or vitamin.
In case you need to know how to take vitamin dthe very nature of the vitamin could help us understand whether vitamin D is taken before or after meals.
This is important to know, especially if you are taking vitamins yourself. However, it is always best to seek the help of a nutritionist, at least for advice on dosage.
Vitamin D is taken before or after meals
Vitamin D deficiency should not be a problem if you are exposed to the sun. In fact, 90% of the vitamin’s absorption depends on the sun, while a small part comes from its intake. foods rich in vitamin D. such as dairy products, eggs, mushrooms or fatty fish.
However, more than one in two teenagers suffer from vitamin D deficiency.
But deep down, what is vitamin d used forTake an adequate dose (without encroaching on a excess vitamin D.) is essential for the proper development of bone and muscle mass.
If it is not possible to be in the open air regularly, it is necessary to intervene with a few vitamin D supplements.
The question then is, when is the most appropriate take the vitamin.
Of morning or evening?
Before or after meals to get all benefits of vitamin D?
Below we present to you Vitamin D is taken before or after meals:
1. When to take vitamin D with the sun
Let’s start with the most natural method: sun exposure.
During the summer months, it is not recommended to stay in the sun during the hottest hours. The best time to take vitamin D in the sun is in the morning from 7:00 a.m. to 10:30 a.m. Or in the afternoon, after 4 p.m.
An exposure of at least 15 minutes is recommended without using a protective filter or long-sleeved clothing. Choose a place that is not polluted or cloudy.
- Natural production of vitamins
Our skin contains a component that acts as a precursor to vitamin D. This compound is called 7-dehydrocholesterol.
By the time the sun rays reach the skin, 7-dehydrocholesterol is broken down and undergoes various reactions in the blood, liver and kidneys and hence vitamin D is produced bybody.
Exposure to the sun does not fully meet daily vitamin D requirements. In some cases, it can provide 80%, but this depends on age, the amount of melanin in the skin and the state of health. . nutrition of each individual.
Children, the elderly, and overweight people have a harder time producing vitamin D from the sun.
Pollution, latitude and season also affect vitamin D production from the sun. The cleaner the air, the closer the region is to the equator, and the sunnier the season (like summer), the better the body’s production of vitamins.
Obtaining good levels of vitamin D through exposure to the sun is therefore not so simple.
For this, the support of a specific supplement is often necessary.
2. When to take vitamin D with supplements
The best time to take vitamin D with supplements is during the heaviest meal, which is lunch or dinner. It is not recommended to be taken on an empty stomach.
Food increases the bioavailability of vitamin D in metabolism, that is, the amount of total ingested vitamin that reaches the bloodstream to be absorbed by the body.
Vitamin D is indeed fat-soluble, so it is better absorbed in the presence of fats.
This is also the reason why excipients such as oils are more effective for the formulation of supplements with vitamin D in capsules.
The need for the presence of fat should not be confused with the ingestion of large amounts of fat! It has been shown that increasing them does not increase the bioavailability of vitamin D.
The fats naturally present in foods such as eggs, cheeses, meats and oils used in the preparation of meals or to dress salads are sufficient sources to optimize the absorption of vitamin D in the metabolism.
Additionally, the pH of the stomach and the digestive enzymes released in greater quantities during large meals also contribute to the absorption of vitamin D.
Even if only in a discreet way, they help extract vitamin D from the food matrix and make it available to the body.
Vitamin D has a close relationship with lipid metabolism, so the fear of eating fat (also known as lipophobia) leads to a lifestyle with diets low in high-fat foods.
This can greatly impair the absorption of vitamin D in metabolism. In addition to reducing vitamin D concentrations, they also interfere with its absorption.
Other necessary precautions with food are necessary with excessive consumption of dietary fiber. Eating more than 20 g of fiber per day may reduce the absorption of vitamin D in food Up to 30%.
In addition, the excess of vitamins A, E and phytosterols (inhibitors of cholesterol) also impair vitamin D metabolism because they compete for the same absorption pathway.
Moral of the story?
To be on the safe side, take supplements in the form of vitamin D tablets or rent vitamin D drops with food, ideally with healthy fats.
3. Vitamin D levels vary by season
According to some studies, I vitamin D levels they vary throughout the year, with a peak in August and a minimum in February. The results of this research will help to understand the role of the vitamin in seasonal diseases.
Vitamin D, produced by the skin when exposed to sunlight, helps bones absorb calcium and may protect against osteoporosis. It is also thought to play a role in seasonal illnesses such as the flu.
Even with food fortification, vitamin D levels in the population show a high level of seasonality due to the influence of sunlight.
The link between seasons and vitamin D levels has been known for a long time, but these studies provide more precise data on amount of vitamin D taken at different times of the year.
- Vitamin D and month of birth
According to a study conducted by a group of Italian researchers from the University of Parma, being born during winter is more likely to develop vitamin D deficiency in adulthood, compared to those born during seasons that have more hours of daylight.
To be specific, being born in the winter season was associated with an 11% increased risk of developing vitamin D deficiency in adulthood, compared to being born in spring and summer.
4. Contraindications of vitamin D
The Vitamin D deficiency affects weak hair while he works against the thyroid.
Its optimal contribution is particularly important in the musculoskeletal protection to fight against bone fragility and osteoporosis (hence the relationship calcium and vitamin D).
However, the contraindications of Vitamin D they relate precisely to the relationship with calcium: if taken by healthy adults who are not deficient in it, they not only do not improve bone health, but can even worsen it.
The increased absorption of calcium in the intestine leads to the formation of calcium deposits in the kidneys (kidney stones), high levels of calcium in the blood (hypercalcemia) or in the urine.
Vitamin D is an essential nutrient for humans, as it plays a key role in regulating calcium metabolism.
The most recent scientific evidence shows that vitamin D is involved in many metabolic pathways: its deficiency is therefore considered a causal factor in cardiovascular disease, diabetes, cancer and infections.
You can get it mostly from the sun, early in the morning or late in the afternoon. And as with supplements, always take them on a full stomach with enough fat.