{"id":2001,"date":"2026-07-28T03:46:54","date_gmt":"2026-07-28T03:46:54","guid":{"rendered":"https:\/\/ywk2.julongguang.com\/?p=2001"},"modified":"2026-07-28T03:46:55","modified_gmt":"2026-07-28T03:46:55","slug":"scientific-references","status":"publish","type":"post","link":"https:\/\/ywk2.julongguang.com\/?p=2001","title":{"rendered":"Scientific References"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Taking vitamins\u00a0can be a great way to support your nutritional needs \u2014 but there is a right way to do it.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cWhen people don\u2019t take vitamins the proper way, they don\u2019t see improvement,\u201d says family medicine doctor\u00a0Rodolfo Perez-Gallardo, MD. \u201cYour body can\u2019t fully absorb vitamins unless you know the best time to take them.\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dr. Perez-Gallardo says it\u2019s less about time of day and more about syncing the habit with your eating and drinking schedule. He explains how.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">When is the best time to take vitamin C and vitamin B12?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamin C\u00a0and\u00a0vitamin B12\u00a0are\u00a0water-soluble vitamins, which means you need water to absorb them. \u201cTake water-soluble vitamins on an empty stomach with a glass of water,\u201d recommends Dr. Perez-Gallardo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And since it can be energizing, Dr. Perez-Gallardo says that the best time to take vitamin B12 is in the morning, so it won\u2019t affect your sleep.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">When is the best time to take vitamin D and other fat-soluble vitamins<strong>?<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/health.clevelandclinic.org\/fat-soluble-vitamins\/\" target=\"_blank\" rel=\"noreferrer noopener\">Fat-soluble vitamins<\/a>&nbsp;require fat for your body to absorb them. They include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vitamin A.<\/li>\n\n\n\n<li>Vitamin D.<\/li>\n\n\n\n<li>Vitamin E.<\/li>\n\n\n\n<li>Vitamin K.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">For maximum absorption, the best time to take vitamin D and other fat-soluble vitamins is after you\u2019ve eaten foods that contain fat. And you don\u2019t need much: Dr. Perez-Gallardo says even small amounts of low- or whole-fat milk or yogurt will do the trick. So will eating food cooked with oil.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">When is the best time to take multivitamins?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Multivitamins\u00a0can be trickier: They often contain both water- and fat-soluble vitamins. \u201cThe best time to take a multivitamin is with food so any fat can help with absorption. You can also drink a water-based beverage to wash it all down,\u201d notes Dr. Perez-Gallardo. \u201cBut the drawback is that your body won\u2019t absorb the water-soluble vitamins as well as fat-soluble ones.\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The reverse is true when you take a multivitamin on an empty stomach with water \u2014 your body can\u2019t properly absorb the fat-soluble vitamins. You could also end up with an upset stomach. So for full absorption, Dr. Perez-Gallardo recommends taking water- and fat-soluble vitamins separately.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">When is the best time to take prenatal vitamins?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">While they are important throughout pregnancy, the best time to start taking\u00a0prenatal vitamins\u00a0is before you\u2019re pregnant \u2014 when you\u2019re planning to conceive, says Dr. Perez-Gallardo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And while you\u2019re at it, also take 400 micrograms of folic acid daily three months before you plan to get pregnant. \u201cFolic acid is essential for the development of your baby\u2019s neural tube. Not having enough can lead to neural tube defects,\u201d he says.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">When\u2019s the best time to take prenatal vitamins and folic acid?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Folic acid:<\/strong>\u00a0Since it\u2019s a water-soluble vitamin, take it with a glass of water on an empty stomach.<\/li>\n\n\n\n<li><strong>Prenatal vitamins:<\/strong>\u00a0Take these with water and a meal for optimal absorption. It\u2019s best to take them with breakfast or lunch, which lowers the chance of an upset stomach and acid reflux.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">When is the best time to take calcium?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Many people consider calcium to be a vitamin, but it\u2019s actually a mineral. So, you\u2019ll want to be careful and not overdo it with calcium. Most people can get a sufficient amount of it from food. But if you\u2019re not eating enough calcium-rich foods or you\u2019re postmenopausal, Dr. Perez-Gallardo says you\u2019ll need to take calcium the right way to decrease bone loss and\u00a0osteoporosis.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Calcium supplements come in two forms: calcium carbonate and calcium citrate. The best time to take calcium depends on the kind you take, explains Dr. Perez-Gallardo.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Calcium carbonate:<\/strong>\u00a0To be properly absorbed, this type requires acid in the stomach. Take it with a meal because you produce stomach acids when you eat.<\/li>\n\n\n\n<li><strong>Calcium citrate:<\/strong>\u00a0You can take it with or without food because your body can absorb it with or without acids. Doctors often recommend calcium citrate for patients who take antacids.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Should you take vitamins?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Before you start a daily vitamin habit, Dr. Perez-Gallardo emphasizes that not everyone needs them. \u201cIf you eat a nutritious, balanced diet, you do not need these supplements. The best source of vitamins and minerals is a plate that is one-quarter fruits, one-quarter vegetables, one-quarter protein, such as fish and poultry, and the other quarter grains.\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you can\u2019t eat this way at least one meal a day, you may benefit from taking vitamins. Doctors may also recommend taking vitamins if you:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Eat a\u00a0vegetarian diet.<\/li>\n\n\n\n<li>Eat less than 1,200 calories daily.<\/li>\n\n\n\n<li>Have a medical condition, such as cancer, that makes it hard to eat nutritiously.<\/li>\n\n\n\n<li>Have a chronic intestinal condition that causes malabsorption, including\u00a0celiac disease, ulcerative colitis,\u00a0Crohn\u2019s disease\u00a0and\u00a0irritable bowel syndrome.<\/li>\n\n\n\n<li>Have alcohol use disorder.<\/li>\n\n\n\n<li>Had\u00a0gastric bypass surgery.<\/li>\n\n\n\n<li>Had a partial colon resection, especially if doctors removed part of your ileum (where vitamin B12 is absorbed in your intestine).<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cBut talk to your healthcare provider first,\u201d says Dr. Perez-Gallardo. \u201cYour provider can check your levels to see if and where you are deficient, then get you what you need.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Taking vitamins\u00a0can be a great way to support your nutritional needs \u2014 but there is a right way to do it. \u201cWhen people don\u2019t take vitamins the proper way, they don\u2019t see improvement,\u201d says family medicine doctor\u00a0Rodolfo Perez-Gallardo, MD. \u201cYour body can\u2019t fully absorb vitamins unless you know the best time to take them.\u201d Dr&#8230;.<\/p>\n","protected":false},"author":1,"featured_media":2002,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_bst_post_transparent":"","_bst_post_title":"","_bst_post_layout":"","_bst_post_sidebar_id":"","_bst_post_content_style":"","_bst_post_vertical_padding":"","_bst_post_feature":"","_bst_post_feature_position":"","_bst_post_header":false,"_bst_post_footer":false,"footnotes":""},"categories":[84],"tags":[],"class_list":["post-2001","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 5.0.1.1 - 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