THE 10 GOLDEN RULES FOR TAKING VITAMINS
Most of us have some supplements lurking in the cupboard, but how much do you really know about why you may need them? Dietician Dr Carrie Ruxton has these simple tips to help you and your family
Compiled by Rosalind Ryan. Photographs Gallery Stock, iStock
DR CARRIE RUXTON is a registered dietician and spokesperson for the Health Supplements Information Service (hsis.org)
1 FORM DOESN’T MATTER
Don’t worry about whether a vitamin comes in a hard tablet, gummy chew, or a spray – there’s very little evidence to show any one format is ‘better’ than another. One study did find that vitamin D in oil capsules was more easily absorbed than pressed powder tablets or liquids, but another comparing swallowing vitamin B12 tablets with a pill under the tongue found no difference at all. So just choose the type you feel most comfortable with.
2You should take some vitamins with food
Fat-soluble vitamins, such as A, D, E, and K, are best taken at the same time as food that contains fat, as this improves absorption. In fact, US researchers discovered taking vitamin D with your evening meal, which may contain the most fat, boosted vitamin D levels by 50 per cent! For other supplements, follow the instructions on the label.