Vitamins and nutritional supplements are another option to take care of the health of the new generation more often today. Because it can be eaten easily and has an uncomplicated way of eating, but before taking this vitamin, the advantages and disadvantages must be studied. With how to eat and the right amount first in this article, I will introduce you to how to take vitamins properly. To gain efficiency and see the most results how to eat? What are the benefits of each type of vitamins?

Table of Contents How to properly take multivitamin supplements for healthy and radiant skin

• We recommend five ways to take vitamins and how to take them and get the best results.
• Learn about each type of vitamin. before you decide to eat

We recommend five ways to take vitamins and how to take them and get the best results.

Taking vitamins correctly is another trick that helps taking vitamins is effective. And we see the most results. Everyone’s body has different needs for nutrients and minerals, so everyone should learn how to properly consume vitamins. For best results, here are 5 ways to take a multivitamin that everyone can easily follow:

1. Study the details of each vitamin well.

Study the details of each type of vitamins well. It is one of the ways to take a multivitamin that everyone should take every time before deciding to take any type of multivitamin. Which should study the various information of each type of vitamins, such as

• How is it useful?
• Can it cause side effects to the body?
• When should I eat?
• It is a vitamin that accumulates in the body. Or if there is an excess amount, it can be excreted on its own.
• How much can it meet the needs of our bodies?

Because each vitamin has different properties. And in everyday life everyone may already get a variety of nutrients from the diet. In the event that this type of vitamins are received in excess it may become harmful to the body instead, so before you start taking vitamins. You should study well with your doctor or pharmacist before choosing to take a multivitamin each time in order for your body to fully benefit from the multivitamin. And as safe from side effects as possible.

2. Take each vitamin at the correct time.

An effective way to take vitamins is to take each vitamin at the right time. Because each vitamin has a different concentration, solubility and absorption in the body such as

• Zinc should be taken on an empty stomach. To be fully absorbed by the body
• B vitamins should be taken after meals. To dissolve and be absorbed with other ingested substances
• Fat-soluble vitamins such as ADE and K should be taken with meals high in fat. to dissolve and be better absorbed by the body

Therefore, everyone should take vitamins in a timely manner. So that the body can absorb it well and get the most effective results

3. Take vitamins regularly. For long lasting results

Take vitamins regularly It is another method of taking vitamins that everyone should follow strictly. Because the body of every person needs to get some vitamins on a daily basis, such as vitamin C, vitamin B, and others, and the intake of vitamins cannot be seen immediately, for example, some people catch a cold. So choose to take vitamin C to treat cold symptoms. It is a misconception and is not able to cure the symptoms of a cold. However, it can be prevented by eating foods that contain vitamin C or taking vitamin C supplements, for example. In order to hope for long-term results

4. Take vitamins and water only.

The correct way to take vitamins is to take the vitamins with water only. Because taking vitamins and nutritional supplements, including medicines, with other drinks such as tea or coffee can interfere with the body’s absorption of nutrients, making the vitamins taken less effective, so everyone should take vitamins with water. To maximize efficiency and allow for better absorption by the body

5. Physical examination or consult a doctor before taking vitamins.

Get a physical exam or consult a doctor before taking vitamins. It is another way to take a multivitamin that will help everyone see the most effective results. Because every person’s body needs nutrients. Minerals are not the same especially for those with congenital diseases as those with urinary tract stones. People who need to take blood-thinning medications should avoid taking vitamin C. Vitamin E, which affects blood clotting, should be avoided.

Therefore, before you start taking vitamins, consult a doctor. To do a blood test to find out the levels of different vitamins in the blood first because it will allow everyone to choose to take vitamins more effectively. It is safe from various side effects as well

healthy skin

Learn about each type of vitamin. before you decide to eat

Learn about each vitamin before deciding to take it. It’s another way to take a multivitamin that everyone should do a lot of. Because each vitamin has different benefits, ways of eating, precautions, and amounts of food. Every common vitamin that everyone should know is as follows.

Vitamin C

Vitamin C is a well-known vitamin because it is a necessary vitamin for the body in daily life. It can be found in vegetables such as cauliflower, broccoli, spinach, or tomatoes, and it can also be found in fruits such as oranges, pineapple, guava, or papaya.

If our body does not get enough vitamin C, it can cause scurvy, red gums, slow wound healing, or weak leg muscles. And in the case of severe vitamin C deficiency, it may make tooth loss easier. Bleeding spots on the body and possibly anemia

benefit

Vitamin C is an antioxidant. It can help slow aging. Or premature aging By stimulating collagen production under the skin layer, it also enhances respiratory immunity, helps repair and promote tissue growth. In the event that vitamin C is taken regularly and continuously, it can help prevent colds easily and it also helps reduce the complications of diabetes as well.

to caution

Caution in taking vitamin C is taking more than the necessary amount. Although vitamin C can be excreted through sweat and urine, if it is taken in excessive amounts for a long time it can lead to hard work of the kidneys and the remnants can become kidney stones, so it should be taken in the right amount. For good health and reduce side effects

The right amount

The adequate intake of vitamin C is no more than 2,000 milligrams per day. By the way, vitamin C should be taken after meals. To allow food to help the body better absorb vitamin C. They help reduce stomach irritation, and our bodies can only absorb 50% of the vitamin C from all the vitamins ingested. And it will be excreted through the urine, so it must be divided 2-3 times a day so that the body can fully absorb the vitamin.

Vitamin B

The well-known b vitamins consist of several different b vitamins: b1, b2, b3, b5, b6, b7, b9, and b12, each with different functions and benefits. But they all always complement each other, in addition to this, there are also b vitamins that contain more than one type of b vitamin, namely para-aminobenzoic acid. (PA-aminobenzoic acid), choline (choline), inositol (inositol)) and green algae.

All of these b vitamins can be found in green leafy vegetables, fruits, whole grains, meat and dairy products, so if everyone is already eating a diet rich in b vitamins, there is no need to take supplemental b vitamins. Because it may cause more than the body needs

benefit

Each type of vitamin B has different benefits. Each type of vitamin has the following benefits:

1. Vitamin B1  is responsible for preventing anemia and beriberi. Along with nourishing the nerves, muscles and heart to function normally
2. Vitamin B2 plays  a role in preventing migraines. Along with nourishing the skin, nails and hair to be healthy. It also reduces the risk of esophageal cancer as well.
3. Vitamin B3 plays  a role in helping the metabolic system to function better. Besides helping blood circulation. It also helps eliminate toxins from cigarette smoke or pollution
4. Vitamin B5  is responsible for lowering cholesterol and triglyceride levels. Along with aiding sleep and controlling the body’s salt balance
5. Vitamin B6  is responsible for strengthening the immune system in the body. It is a vitamin necessary for the functioning of the nervous system and the brain.
6. Vitamin B7  is responsible for treating diseases of the hair and scalp. Besides helping to prevent graying and nourishing dry and brittle nails. It also helps relieve eczema and muscle pain.
7. Vitamin B9  is responsible for skin nourishment and health. Besides helping with uneven skin tone and helping to slow down the onset of graying, it can also help treat anemia or anemia.
8. Vitamin B12 plays  a role in preventing fatigue due to anemia. It is necessary for the formation of blood cells, including the functioning of the central nervous system and the digestive system.
9. It is the duty of  the vitamin B complex to help maintain healthy skin. Along with nourishing the nervous system and the brain, it helps speed up the metabolism within the body, including helping to fight free radicals and reduce fat accumulation.

to caution

The caution with taking B vitamins is to avoid taking B vitamins in the evening or before bed. Because B vitamins contribute to stimulating the body’s nervous system to feel energetic. If taken in the evening or before bedtime it can cause insomnia or sleep disturbances.

The right amount

The right amount of B vitamins is around 25-50 milligrams of each type of B vitamin, which can be taken in the morning on an empty stomach. So that it is well absorbed by the body, take it between meals or after meals as well. To prevent stomach irritation, you should drink plenty of water accordingly so that the water separates the vitamins apart from the minerals, making it easier for the body to absorb them.

Vitamins A, D, E, K

Vitamins A, D, E, and K are fat-soluble vitamins. The body can only absorb this group of vitamins when they are dissolved in fat or oil. Each vitamin can be found in the foods that everyone eats on a daily basis. Be it leafy vegetables, fruits, cereals and various meats. And dairy products, including sunlight in the morning for about 10 minutes, where each type of vitamin is responsible for helping repair. or different reinforcement

Therefore, everyone should eat a variety of foods in moderation. In order to get complete vitamins A, D, E and K and not cause side effects or negative effects on the body in the future

benefit

Vitamins A, D, E, and K have various benefits. Each type of vitamin has the following benefits:

1. Vitamin A  is responsible for enhancing vision. It helps prevent the occurrence of other eye diseases, in addition to helping to maintain the epithelium of various organs such as the skin, respiratory system, and digestive system, which helps in bone growth and helps to strengthen the immune system in the body as well.
2. Vitamin D  is responsible for storing calcium in the bones. Besides helping prevent osteoporosis and osteoporosis.
3. Vitamin E  is responsible for nourishing the skin. It is an important antioxidant for the body
4. Vitamin K plays  a role in helping blood clot normally.

to caution

Caution When Taking Vitamins A, D, E, and K They should not be taken with foods or supplements that contain iron. Because it may interfere with absorption and 4 types of vitamins should not be taken in excessive amounts. Because it may accumulate in the body that can affect the functioning of the liver and brain

The right amount

The correct intake of vitamins A, D, E and K is as follows:

1. About 600-700 micrograms of vitamin A  per day. It should be taken between meals or no more than 30 minutes after any meal
2. No more than 50 micrograms  of vitamin D per day. It should be eaten between meals or after breakfast or lunch for no more than 30 minutes
3. Vitamin E,  no more than 1,000 mcg per day. You can eat between meals or after any meal, but vitamin E should be taken with a small amount of fatty foods.
4. About 65-80 micrograms of vitamin K  per day. It should be eaten between meals or after any meal for no more than 30 minutes

zinc

Zinc or zinc is a dietary supplement many people believe can help reduce acne. This is because zinc is an essential mineral necessary for the production of more than 200 hormones in the body, and it can be found in poultry and seafood such as oysters and shrimp, as well as fruits and vegetables such as spinach, tomatoes, apples, and pineapples, or whole grains such as zinc, peanuts, sesame, etc.

But the amount of zinc in different foods depends on the environment of the production site. This may cause an insufficient amount of zinc in these foods. Although it is a mineral that your body needs in small amounts, it is best to eat foods that contain zinc. And nutritional supplements in the right amount to be sufficient for the needs of the body

benefit

An immune-boosting mineral and antioxidant, zinc also has anti-inflammatory properties. It can aid in wound healing and bandage wounds to heal faster. Together with nourishing nails and hair to be healthy. It also helps fight acne-causing bacteria. It helps in lowering high blood pressure, reduces bone resorption, and also stimulates the formation of bone tissue

to caution

Caution when taking zinc, it should not be taken with foods that contain iron. Calcium supplements or iron supplements because taking them at the same time will reduce the effectiveness of the absorption of zinc and other nutritional supplements. This may cause the body to not absorb the minerals and medications taken as well as they should. Making results unclear or ineffective

The right amount

The correct intake of zinc is to eat no more than 40 milligrams a day. Zinc should be taken for one month, except for one month if eating sequentially for a long time may make the body’s immune system worse. And it can lead to anemia. Because zinc replaces iron and copper in red blood cells, it also raises cholesterol levels. And low levels of good fats in the body, which poses the risk of clogged arteries as much as possible

Grape seed extract (grape seed)

Grape seed or grape seed extract  is a dietary supplement derived from the extraction of important substances such as OPCs which are highly effective antioxidants. It is up to 20 times higher than vitamin C and up to 50 times higher than vitamin E. It is also able to dissolve well in water. It is very effective in protecting various cells. Protects the body from being destroyed by free radicals and can hopefully achieve healthy skin and prevent premature aging as well, so grape seed extract is a nutritional supplement that is very popular among young women.

benefit

There are many benefits of grape seed extract, such as helping to nourish the skin by strengthening collagen under the skin. Reducing the process of melanin production under the skin. It helps reduce uneven skin tone problems, plus it can also help prevent eye conditions from worsening. Relieve Allergies Relieve symptoms of varicose veins and help prevent dementia or Alzheimer’s disease too

to caution

Caution when taking grape seed extract is people with slow blood clotting. People taking anticoagulants or those who are about to undergo surgery should not take grape seed extract about two weeks before surgery because it may have an effect on slowing blood clotting. This can slow blood clotting. Or it bleeds easily and may not stop flowing

The right amount

The proper intake of grape seed extract is no more than 600 milligrams per day. Grape seed extract should be taken for 3 consecutive months and left for 1 month and to see results you need to choose OPCs over 90% or more so that the body gets the whole beneficial extract. And you should eat at the same time every day so that the body receives OPCs continuously and taking vitamin C can help to see better results for the skin.

Every vitamin and supplement has its benefits. And the properties are different, so everyone should thoroughly study how to take vitamins. In order to get the most benefits and results after everyone gets to know each type of vitamins well.