Did you know that the timing of taking supplements affects the effectiveness of the supplements? Find out the best time to take vitamin C and other important information below.
The human body does not secrete vitamin C, but gets it from the diet and nutritional supplements, as the body needs vitamin C daily, as it enters the formation of blood vessels, muscles, collagen in bones and cartilage, and speeds up the healing process.
So what is the best time to take vitamin C and reap all its benefits? Here is the answer in the following lines:
What is the best time to take vitamin C?
The timing and how to take a vitamin and mineral supplement plays an important role in promoting optimal absorption of the supplement. Vitamin C or ascorbic acid are water-soluble vitamins that can be taken at any time of the day. Vitamin C absorption is not affected either It was with foods or after, but it is preferable to schedule a specific time in the day to take vitamin C to avoid forgetting.
But the best time to take vitamin C in some cases is as follows:
Take vitamin C after a meal to avoid stomach irritation, as high doses of vitamin C on an empty stomach or those with sensitive stomachs may cause nausea, diarrhea, and gas formation.
Take vitamin C in the morning or afternoon and avoid taking it in the evening, as it is believed that high dose vitamin C in the evening may cause sleep disturbances, and there is no scientific evidence for this.
Take vitamin C in conjunction with iron, as vitamin C enhances the optimal absorption of iron, at any time of the day in proportion to the person.
Taking vitamin C after six hours of exercise targeting muscles is not recommended; Because it delays the recovery of the body after exercise.
What is the daily requirement of vitamin C?
After identifying the best time to take vitamin C, it must be known that the body cannot produce vitamin C on its own, but it can be obtained from the diet and stored in the body.
The minimum requirement for men is about 90 milligrams/day of vitamin C, and women need about 75 milligrams/day.
Some people may need a higher amount than the daily requirement of vitamin C in some health conditions and conditions, and these categories include the following:
Pregnant women need 85 mg/day.
Breastfeeding women need 120 mg/day.
Smokers and those exposed to secondhand smoke need to add 35 milligrams to the daily requirement.
Gastrointestinal patients, most notably kidney patients.
Patients with some types of cancer.
Those who follow a diet lacking in vegetables and fruits.
Vegetarians eat a meat-free diet low in iron.
200 milligrams/day of vitamin C is the most appropriate amount for adults, and you should not exceed this limit too far.
Vitamin C rich foods
After knowing the best time to take vitamin C, let us know that the best source for getting the daily requirement of vitamin C is a balanced diet that contains all food groups.
Among the most prominent foods rich in vitamin C are vegetables and fruits, including the following:
guava;
Red and green pepper.
Tomato juice.
orange;
Strawberry.
Broccoli.
pineapple;
Potatoes.
Kiwi.
grapefruit.
Lemon.
cauliflower;
melon.
mango.
cabbage;
Are Vitamin C Supplements Safe?
Vitamin C supplements are safe if taken in limited amounts and after consulting a doctor, but high doses of vitamin C cause some side effects.
1. Side Effects of Vitamin C Supplements
Including the following:
Nausea and vomiting.
heartburn;
diarrhea.
Stomach cramps and bloating.
redness and irritation of the skin;
headache;
General fatigue accompanied by drowsiness and extreme fatigue.
Kidney stones when exceeding 2,000 mg/day.
High levels of vitamin C may cause some test results to not appear, such as: a stool test to detect occult blood, tests to detect glucose.
2. Vitamin C drug interactions
It may cause some drug interactions, including the following:
Increasing the absorption of aluminum from medicines, which causes problems in patients with kidney disease.
Reducing the effect of chemotherapy drugs when taken simultaneously with the dose of chemotherapy.
Increased estrogen levels when taken in conjunction with birth control pills or hormone replacement therapies.
Reduce the effect of antiviral drugs.
Reducing the effect of statins, niacin, which reduce high cholesterol levels.
It is necessary to consult a doctor and a nutritionist before adding a vitamin C supplement, to determine the appropriate dose and what is the best time to take vitamin C.
From ATHAR DAN
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