Why are vitamins important for your daily routine?
To remain healthy, make the most of life, and age well, we consider healthy daily routines indispensable. The right vitamins and minerals, in optimal proportions, can give our body that extra push. In this blog, you will discover when and why vitamins should be part of your daily routines.
Why consistently taking vitamins is important
1. It can be a key component of your health goals
We write about it regularly; health goals and how you can incorporate them into your daily routines. Suitable supplements are, in our opinion, your partner in crime to work on your health goals. Perhaps you are very athletic or you want extra energy to get more out of your day, support your hormone balance, or work on a robust immune system. For all these health goals, you want to optimally supply your body with the right nutrients.
Of course, you already do a lot by eating healthily, walking outdoors daily, and working up a sweat regularly. And with the right supplements, you give your body just that extra support to work specifically on your health. As with everything: consistency is key! Just as one workout won’t improve your fitness or one ginger shot won’t cure your cold, taking a supplement once won’t have an immediate effect either. So, if you want to work on a health goal, make vitamins a part of your daily routines.
2. It takes time for your body to replenish reserves
If you have done a test and found an insufficient level of certain vitamins or minerals, it is important that you start getting these nutrients sufficiently every day. This ensures that your reserves can be replenished and do not deplete further. Replenishing these reserves can take several weeks or even months with consistent intake.
In addition to eating a healthy and varied diet, high-quality supplements can support you in bringing your reserves back to the right level. For personal advice from our health coaches, you are always welcome in our stores, or you can ask your question via the chat on this website.
3. The nutritional value of our vegetables and fruits is not what it used to be
Even when you eat healthily and consume plenty of fruits and vegetables, it is likely that your food comes from depleted soils and therefore has not been able to absorb optimal nutrients. Intensive farming, monoculture (growing the same crop repeatedly on the same land), and the use of artificial fertilisers cause the soil to become depleted of nutrients.
Among others, vitamin C, zinc, iron, copper, and manganese have significantly decreased over the past decades. Did you know that we now need to eat about eight oranges to get the same nutritional value our grandmothers got from eating just one? To still provide your body with sufficient nutrients daily — alongside a varied and healthy diet — a high-quality multivitamin can support this.
4. Busy, busy, busy?
If you find that your days are (over)filled due to, for example, a demanding job, a rich social life, family, or school, this can make you feel like you are constantly ‘on’. This continuous demand takes a lot from your body, leading to a higher need for certain nutrients, such as vitamin C and magnesium. When going through a busy period, it can help to support your body by taking good care of yourself and taking suitable supplements daily.
5. You are pregnant (congratulations!)
Being pregnant can rightly be called a top sport. The growth and development of a baby demands a lot from the female body. All the nutrients your growing baby needs are provided, even if it means using your reserves. Therefore, it is very important that you, as an expectant mother, take extra good care of yourself. Of course, you are already doing this by eating healthily, staying active, and taking rest. Additionally, it is recommended to intake more of certain nutrients than when you are not pregnant. The vitamins, minerals, and essential fats you can use extra during your pregnancy can be supplemented with a good pregnancy multi and an omega-3 supplement.
Do I need to take my vitamins at the same time every day?
For most supplements, the time you take them does not make a big difference. However, certain vitamins and minerals work better when taken around a meal or on an empty stomach:
- Water-soluble vitamins are those that only need water to be well absorbed by your body. There are 9 water-soluble vitamins: vitamin C and the 8 B vitamins. The timing of these vitamins doesn’t matter much, although B vitamins do support energy levels. You might consider taking them in the morning or early afternoon.
- Fat-soluble vitamins are vitamins A, D, E, and K and are best absorbed when taken with a bit of fat. Therefore, we advise taking them at lunch, which often contains some fat.
- Minerals are generally water-soluble but are better absorbed with a bit of fat. Magnesium is an exception; magnesium is a basic (alkaline) mineral. When you take magnesium, it temporarily makes your stomach less acidic. A less acidic stomach can delay the digestion of food — particularly proteins. Therefore, it’s better to take magnesium between meals, preferably in the evening. It is necessary for energy production, our nervous system, and helps reduce muscle tension.
Good to know: the least ideal time to take your supplements — especially minerals — is with a meal full of grains (like bread) or washing them down with a sip of coffee. Both grains and coffee are rich in phytic acid. Phytic acid is a substance that binds minerals, making the molecule larger and thus making mineral absorption more difficult.
Prefer to take supplements with or after breakfast? You can reduce the phytic acid content in foods by soaking, fermenting, or sprouting them. Overnight oats or sourdough bread are excellent alternatives.
How to make taking supplements unforgettable
- Make it a habit to take your supplement at the same time every day, for example, by setting a reminder on your phone. Over time, you’ll notice it becomes a fixed part of your morning or evening routine.
- Place your supplements where you can see them. For instance, on your desk, next to your toothbrush, or in your kitchen by the coffee machine or kettle.
- Prepare them the night before for the next morning.
Curious if your vitamin routine still aligns with your health goals? Our health coaches are ready to provide you with extensive personal advice in our stores. Prefer to ask your question online? You can do so via the chat on this website.
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By taking the vitamins and supplements that suit your body, lifestyle, and goals, you can enjoy life to the fullest. Now, soon, and later.
Sources
- Davis, D. R. (2009). Declining fruit and vegetable nutrient composition: What is the evidence?. HortScience, 44(1), 15-19.
- Scheer, R., & Moss, D. (2011). Dirt poor: Have fruits and vegetables become less nutritious. Scientific American, 27.
- Pickering, G., Mazur, A., Trousselard, M., Bienkowski, P., Yaltsewa, N., Amessou, M., Noah, L., & Pouteau, E. (2020). Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients, 12(12), 3672. https://doi.org/10.3390/nu12123672
