Most of us have a vitamin supplement or two in our medicine caddy that we take every day, hoping to get that energy boost or shake off the winter blues. In fact, according to a recent report, around 60% of adults in the US use dietary supplements, with multivitamins being the most common, closely followed by vitamin D. While we rely on these supplements to enhance our well-being and fill nutritional gaps, how can you tell if they're working, and how long does it actually take to see results? This article serves as an in-depth guide to vitamin consumption and provides effective tips on increasing vitamin absorption.
Benefits Of Taking Vitamins
There are several proven benefits of taking vitamins as supplements:
- Prevent neural tube defects in newborns when taken by women during pregnancy
- Boost energy levels and reduce fatigue
- Lower risk of developing cataracts
- Help maintain vitamin B12 levels in older adults who find it difficult to absorb vitamin B12 from their diet.
- Prevent vitamin deficiencies caused by certain medications
- Treat vitamin deficiency in individuals who are unable to absorb vitamins properly due to chronic conditions
- Prevent osteoporosis as vitamin D increases calcium absorption
- Support your immune system
How Do Vitamins Get Absorbed In The Body?
Vitamins are present in the food we consume and supplements we take.
Like all other nutrients, they are absorbed by the body through the digestive system.
When you consume a food or supplement containing vitamins, the food is broken down in the stomach and intestines and absorbed into the blood.
The presence of certain foods in your diet can speed up the absorption of vitamins.
Fat-soluble vitamins like vitamin D require fat in your meals to be absorbed.
Besides food, gut bacteria also play an essential role in supporting vitamin digestion.
How Long Does It Take For Vitamins To Work?
Different types of vitamins take different durations to show their effects.
Generally speaking, water-soluble vitamins start working within days; in contrast, fat-soluble vitamins take weeks to months to start working.
However, both water-soluble and fat-soluble vitamins may take, on average, 3 months to correct a vitamin deficiency.
Other factors that determine how long it takes for vitamins to work include:
- Type of formulation: Liquid vitamin formulations dissolve more rapidly and show a faster effect than tablets.
- Type of vitamin: Water-soluble vitamins (B and C) are absorbed more quickly than fat-soluble vitamins (A, D, E, K).
Consuming fat with fat-soluble vitamins enhances their absorption.
- Lifestyle and dietary habits: Eating a vitamin-rich diet while taking supplements enhances the overall absorption of the nutrient.
- Other health conditions: Some chronic health conditions, such as celiac disease, chronic pancreatitis, and Crohn’s disease, can hinder vitamin absorption.
Factors That Affect The Efficacy Of Vitamins
Some factors that affect the efficacy of vitamins are:
- Form and mode of vitamin administration: Liquid forms of vitamins are absorbed more quickly than solid form.
- Dietary intake: Foods containing healthy fat increase the absorption and effectiveness of fat-soluble vitamins
- Gut health: A healthy gut absorbs nutrients, including vitamins.
- Stress: Chronic stress increases the body’s metabolism and excretion of nutrients. This may often lead to vitamin and mineral deficiency.
- Alcohol intake: It interferes with the vitamin absorption.
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How Do I Know If My Vitamins Are Working For Me?
When vitamins start working, you will notice signs like:
- improved energy
- reduced fatigue
- better sleep
and improvement in other symptoms you experienced before taking supplements.
However, a sure-shot way to tell if your vitamins are actually working for you is through blood test that examines the levels of various vitamins and minerals in your body.
Is It Possible To Make My Vitamins Work Faster?
While no one method can make vitamins work like magic, there are certain things one can follow to get the maximum benefit.
- Take fat-soluble vitamins with dietary fats.
Since these vitamins are absorbed with fat, drizzling your dishes with olive oil or having them with avocado can help ensure optimal absorption. - Get the combination right.
Certain vitamins, when combined, can help achieve better nutrient absorption. For example, vitamin C helps your body absorb iron better. Vitamin A facilitates better absorption of vitamin E and vitamins D and K together ensure that your body adequately absorbs calcium. - Keep your gut health in check.
The healthy gut bacteria play a huge role in how your body absorbs vitamins. If bad bacteria overpower the good, your body may not be able to maximize the benefits of vitamins. Certain prebiotics and probiotics can help the good gut bacteria flourish.
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What Are The Signs Of My Vitamins Not Working?
If you are taking vitamins and are still experiencing signs and symptoms like fatigue, sleep issues, bleeding gums, brittle nails, or vision problems, your vitamin supplements may not be working.
While it takes some time for your body to get used to the vitamin supplements, persistent signs and symptoms of vitamin deficiency must be evaluated by your doctor.
Tips To Build An Effective Vitamin Regimen
Adding vitamins to your daily routine is easy and quick.
Here are a few tips that may be helpful:
- Choose the right vitamin supplement after consulting your healthcare provider.
- Determine the perfect time to eat your vitamins and take them at the same time every day.
- It is recommended that you take your vitamins with food.
- Include vitamin-rich foods to enhance the absorption.
- Avoid consuming vitamins as a substitute for food.
What Is The Best Time To Take Vitamins?
There is no right time to take vitamins. However, doctors recommend taking them with or after meals to increase absorption.
How To Choose The Right Multivitamin?
Here are a few tips to help you choose the right multivitamin:
- Always talk and consult with your doctor. They will help you choose the most suitable multivitamin supplement.
- Pick a multivitamin designed for you, depending on your age, gender, and whether you are pregnant or breastfeeding.
- If you are deficient in any vitamin, ensure your multivitamin supplement helps restore the levels of the deficient vitamin.
Summary: How Long Does It Take For Vitamins To Work?
- Vitamins are micronutrients and participate in several bodily functions.
- Vitamins offer several health benefits, such as ensuring a healthy pregnancy, preventing neural tube defects in newborns, and reducing the risk of cataracts.
- Vitamins consumed to correct deficiencies usually take one to three months to start working.
- Some factors that affect vitamin efficacy are the form and mode of administration, diet, gut health, and stress.
- If you notice your signs and symptoms are not improving, it may be a sign that your vitamins are not working.
References
- https://ods.od.nih.gov/factsheets/MVMS-HealthProfessional/
- https://thegutco.com/blogs/news/how-long-do-vitamins-take-to-work
- https://www.naturemade.com/blogs/health-articles/how-long-does-it-take-for-vitamins-to-work
- https://getmorevits.com/blogs/news/how-long-does-it-take-for-vitamins-to-work
- https://kinfertility.com.au/blog/how-long-do-vitamins-take-to-work
- https://betterandbetter.com/blogs/the-reverie/how-long-does-it-take-for-vitamins-to-work
- https://healthnews.com/nutrition/vitamins-and-supplements/how-long-does-it-take-for-vitamins-to-work/
- https://ods.od.nih.gov/pubs/Scoop%20Winter%202022.pdf
