What vitamins should I take and when?
Should magnesium be taken in the morning or in the evening? What is the recommended intake of vitamin B12? Why should you take vitamin D with a breakfast containing fats? In the vitamin jungle it is easy to get lost. After reading this text in 3 minutes you know how much vitamins you should get during the day and when you should take them to ensure optimal absorption.
Calcium and Vitamin C should be taken at different times
The recommended daily intake of calcium is 600 milligrams (mg) for kids and 800 mg for adults. The need varies a little depending on age, gender and size.
Growing children and women who are pregnant or breastfeeding need calcium most. Together with vitamin D3 calcium also helps to fight osteoporotic bone fracture and broken bones by reducing the loss of bone mineral in post-menopausal women. Read more of calcium’s health benefits here.
You can take calcium in the morning or in the evening. However, we recommend to take it in the evening, if you take vitamin C in the morning. Calcium may affect negatively the absorption of iron, which vitamin C improves, so you should not take calcium and vitamin C at the same time. It is good to take calcium together with an evening snack, because some people might feel sick if they take calcium into an empty stomach.
To ensure an optimal intake of calcium take Aarja Health CALCIUM, D3+K2 with Bilberry. Vitamin D3 contributes to the absorption of calcium.
Vitamin B12 is an important food supplement for vegans
The recommended daily dose of vitamin B12 is 2 micrograms (μg) for men and women. The recommendation is 2,6 micrograms daily during pregnancy and breastfeeding. For children the recommended intake of vitamin B12 is 0,5-1,3 micrograms daily.
Vegans and vegetarians don’t get enough vitamin B12 from food. That is why it is important to ensure a sufficient intake of vitamin B12 by taking a supplement daily. Read more of health benefits of vitamin B12 here.
We recommend to take vitamin B12 in the morning because it may have stimulating effects on some people. If you take vitamin B12 as a food supplement, you can put the tablet under your tongue to ensure an optimal absorption.
Do you need a vitamin B12 supplement? Try Aarja Health VITAMIN B12 with Bilberry. It is a chewable and good tasting tablet which contains 1000 micrograms (μg) of vitamin B12 as highly absorbable methylcobalamin.
You can get B12 also from Aarja Health CURCUMIN, Ginger & B12:
Vitamin C contributes to the absorption of iron
The need for vitamin C aka ascorbic acid varies but an adult should get at least 75-100 milligrams (mg) of vitamin C daily. For children the recommended daily dose of vitamin C is 40-50 milligrams per day.
Exertion, stress, breastfeeding and smoking increase the need for vitamin C a little. Vitamin C can’t be overdosed, because our bodies get a rid of extra vitamin C. Bigger doses of vitamin C can be taken momentarily, for it may shorten the duration of a flu and decrease the symptoms.
You can take vitamin C in the morning or in the evening. However, we recommend to take it in the morning, because vitamin C might have mildly stimulating effects. Vitamin C contributes to the absorption of iron. Iron is optimally absorbed from an empty stomach, so also vitamin C is good to take when your stomach is empty.
Buy Aarja Health’s popular VITAMIN C 500 which also contains zinc and chaga or Aarja's great tasting OPTIMSM + C with Bilberry drink powder!
Try also Aarja Health’s new product, KIDS VITAMIN C with bilberry. The good taste of the chewable tablets comes from xylitol and wild bilberries:
The need for Zinc increases during pregnancy and intensive training
The recommended intake of zinc is 9 milligrams (mg) for grown men and 7 milligrams or women daily. Pregnancy, breastfeeding, intense training, sweating and aging increase the need for zinc. For pregnant women the recommended daily dose of zinc is 9 milligrams and 11 milligrams when breastfeeding.
Vegans and vegetarians may need up to 30 percent more zinc than normal because plant phytic acid binds zinc. Read more of zinc’s health benefits here.
You can take zinc in the morning or in the evening as the timing doesn’t affect the absorption. However, we recommend to take it in the morning as zinc might have mildly stimulating effects on some people. Take zinc during breakfast, as some people might feel sick when taking zinc into an empty stomach.
Aarja Health’s VITAMIN C 500 contains 10 milligrams of zinc.
Magnesium may improve the quality of sleep
The recommended daily dose of magnesium is 280 milligrams (mg) for women and 350 milligrams for men. The recommendation for children aged 6 to 9 is 200 milligrams and for children aged 10 to 13 it is 280 milligrams of magnesium per day.
You can take magnesium at any time of the day. However, it is recommended to take magnesium in the evening before going to bed, because it may help muscles and nervous system to relax and improve sleep quality.
Try now Aarja Health MAGNESIUM3 which recommended daily dosage contains 375 milligrams of three highly absorbable magnesium forms: magnesium citrate, magnesium bisglycinate and magnesium taurate.
Take Vitamin D together with a breakfast containing fats
The recommended daily dose of vitamin D is at least 10 micrograms (μg) for both adults and children. Experts do not agree on the sufficiency of the recommended intake. It is hard to get enough vitamin D from the food and sunlight, so it is recommended to be taken as a food supplement. Read more health benefits of vitamin D here.
We recommend to take vitamin D in the morning because it might affect negatively the melatonin secretion, make falling asleep harder or worsen the quality of sleep on some people. You should take Vitamin D together with food containing fats. To ensure the optimal absorption you can take D3 together with Omega3 supplement. Aarja's natural and pure OMEGA3 BOOST krill oil capsules contain plenty of important EPA and DHA fatty acids for heart and overall wellbeing.
Order now Aarja Health CALCIUM, D3+K2 with bilberry, which contains 50 micrograms of vegan vitamin D3 and high-quality OMEGA3 BOOST krill oil capsules:
- Calcium: recommended daily dose is 600 mg for children and 800 mg for adults. Take calcium in the evening with a snack.
- Vitamin B12: recommended daily dose is 0,5-1,3 μg for children and 2 μg for adults (2,6 μg if you are pregnant or breastfeeding). Take vitamin B12 in the morning.
- Vitamin C: recommended daily dose is 40-50 mg for children and 75-100 mg for adults. Take vitamin C in the morning into an empty stomach. Aarja's OptiMSM + C with Bilberry is a great morning starter drink!
- Zinc: recommended daily dose is 9 mg for men and 7 mg for women (9 mg if you are pregnant and 11 mg if you are breastfeeding). Take zinc in the morning with breakfast.
- Magnesium: recommended daily dose is 200 mg for children aged 6-9, 280 mg for children aged 10-13, 280 mg for women and 350 mg for men. Take magnesium in the evening before going to bed.
- Vitamin D: recommended daily intake is at least 10 μg per day for both children and adults. Take vitamin D in the morning with a breakfast containing fats.
- Collagen: Collagen is recommended to be taken into empty stomach. However we recommend to take it with our OptiMSM + C drink during the morning! You can also take collagen before bed time.
- Omega3: take Omega3 Boost krill oil capsules together with vitamin D containing supplement.