In my previous blog, I explored the pivotal topic of who should use vitamins and when to incorporate them into your routine. In this blog, we will delve into the essential usage of different vitamins and reveal how to supplement them effectively for maximum benefits. Discover which vitamins are fat-soluble (these get absorbed better with fats) and which ones are water-soluble. Unlock the secrets to enhancing your health by understanding these vital nutrients! Below is the link for my previous blog.
When to Use Vitamins: Myths vs. Facts
Types of Vitamins:
- Fat Soluble Vitamins: A, D, E & K
- These vitamins are found in foods containing fats as a macronutrient.
- These get better absorbed in the body with dietary fats.
- Fat soluble vitamin requires protein carriers to transport them from bloodstream to the cells.
- Water Soluble Vitamins: B-complex & Vitamin C
- Food sources like fish, meat, poultry and eggs are rich in B vitamins.
- After absorption they get transported via the bloodstream to the various body cell.
- They are generally not stored in the body. Except Vitamin B-12.
Optimizing Vitamin Use: Key Selection Tips and Dosage Guidelines:-
- Vitamin E– A potent antioxidant as it can fight the damaging effects of the hydroxyl radicals.
- It comes in 8 different variants, the most biological & digestible is Alpha-Tocopherol.
- Immune cell membranes are always at high risk of oxidative damage. Vitamin E plays an important role in maintaining the immune system.
- Suggested Dosage: 600 – 800 Iu per day, Post workout or Bed Time.
- Vitamin C– It is found in the water filled parts of the body. These parts include plasma fluid, intracellular space, and white blood cells of the immune system.
- It is an effective antioxidant and protect against hydroxyl, superoxide & hydrogen peroxide.
- Build up immune system against upper respiratory infection (cold & cough).
- Helps recycle Vitamin E.
- Suggested Dosage: 200 – 400 mg per day (always check that it should contain bioflavonoids & rose hip extract.)
- Calcium: Technically calcium is a mineral not a vitamin. It is naturally found in both bone & teeth as calcium hydroxyapatite.
- It is linked with the formation & metabolism of bone.
- To bone & teeth, it provides hard tissue with its strength.
- It is important for certain physiological functions such as muscle contraction, nerve transmission and more.
- Lower Level of Blood Calcium: Can lead to muscle cramps, spasms or tingling sensation. The body starts taking the calcium from bones and weakens the bone. Severe low calcium can cause irregular heartbeats or confusion.
- High Level of Blood Calcium: It makes it harder for nerves and muscles to work properly. This leads to muscle weakness, tiredness, or confusion. It can also get stores in Kidney as Kidney stones.
- Suggested Dosage: 500 mg of calcium citrate malate twice per day with Vitamin K2 – Mk7 (200mcg twice a day).
- Vitamin D: It is an important vitamin. It is also one of the easiest vitamins to absorb in the body. To do this, one should go out in the sun regularly during sunrise.
- It helps in the absorption of calcium & phosphorus in intestine.
- Osteomalacia in adults, leading to poor bone density and muscular weakness.
- Impaired wound healing.
- Slow down the absorption of carbohydrate in body.
- Suggested Dosage: 70k iu per week inject-able dosage by medical professional.
- Vitamin K: Originally identified for its role in the process of blood clot formation. There are two forms of it:-
- Vitamin K1 (Phylloquinone): Assist in Blood Clotting.
- Vitamin K2 (Menaquinone): Promote calcium deposition in the bones. Menaquinones are generally synthesized by body but are not that bioavailable in market.
Except for all the terms mentioned above, when purchasing vitamins, always ensure to closely examine the key ingredients list to confirm that what you’re buying is truly a vitamin. Many local and international brands offer vitamins that may contain unnecessary additives like starch, gelatin, corn syrup, rice extracts, sugar, and artificial colors. I strongly encourage everyone to invest a little more in order to choose high-quality, essential products that truly benefit your health. For further information, please feel free to reach out to me at my email: msbedi3@gmail.com.
Simplify Your Wellness Journey 