What Vitamins Should You Take Daily?

Hello everyone,

Here is a common question that I get. What vitamins should I take. Well, there are many different vitamins out there, brands and types. Let's keep it simple. Here is a great daily formula for the basics of what you should take daily.

You should take a mulitvitamin/mineral each day. Just pick one up where you do your shopping. In addition to that, I would recommend some extra calcium and vitamin C, and a form of essential fatty acid is very important.

The calcium need to be in the form of calcium citrate. The most common and inexpensive form of calcium is calcium carbonate, which is not able to be absorbed in the small intestine, so you might as well not even take it. In order to tell what you are getting, look at the label and the ingredients. It will list "calcium as" and the first ingredient should be calcium citrate. Most calcium supplements come with a Vit D and Magnesium, which are all good together as they complement absorption.

Vit C is simple. Chewable or pill form or powder. Just get some.

The essential fatty acid can be one of many different forms. A couple examples are an Omega 3-6-9, or Flaxseed Oil. You can get a pill form or spoon yourself some oil. This is a very important supplement.

NOW, when to take them. I've spoke with many patients and many take their Vitamins with breakfast, I think because they feel as if they will get energy for the day from them. Vitamins are stored in the liver and in other areas of the body. When you take a vitamin, you simply keep your stores up and your body will take what it needs and when it needs. HERE is the real important information. When to take your vitamin. Many of the vitamins and minerals are fat soluble, which means that they need to be bound to a dietary fat molecule to be absorbed into the body in the small intestine. A lot of people take their vitamins with water and coffee, which only allows you to absorb a small amount of your vitamin. You should have a good amount of dietary fat in your stomach when you take your vitamin, so that it can all be mixed together and therefore increase the amount of absorption. Usually dinner is the our meal that has the most dietary fat, so it makes sense to takes your vitamins / minerals after dinner. That is what our family does.

Please keep in mind, if you are on any medications that you have questions about whether you are allowed to take certain vitamins / minerals, please consult your primary care.

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Thanks,

Dr. Mckim