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Arab Times
4 days ago
- Health
- Arab Times
Expert tips on the best time and way to take vitamin D for better absorption
NEW YORK, June 2: When browsing the supplement aisle, you'll often see multivitamins, omega-3s, and probiotics taking up most of the shelf space. However, if your multivitamin doesn't include vitamin D, your doctor might suggest adding a separate vitamin D supplement to your daily routine. Known as the 'sunshine vitamin,' vitamin D is something many people don't get enough of, so if you're wondering when is the best time to take it, here's what you need to know. What is vitamin D? Roxana Ehsani, M.S., RD, CSSD, explains that vitamin D is one of four fat-soluble vitamins (the others being vitamins A, E, and K). Our bodies produce vitamin D when exposed to sunlight, and we can also obtain it through certain foods. Vitamin D plays many essential roles in the body, including supporting the immune system, muscle and nerve function, and helping the body absorb calcium. Despite its importance, research shows that about 25% of Americans are deficient in vitamin D. This deficiency can be attributed to limited dietary sources of vitamin D, reduced sun exposure during winter, living in areas with little sunlight, or habits like covering the skin when outdoors. The recommended daily intake of vitamin D for most older adults is 20 micrograms (800 international units, IU). For context, one egg or a 3-ounce can of tuna contains just over 1 mcg, 3 ounces of sockeye salmon has around 12 mcg, and 3 ounces of trout offer about 14 mcg. Unless you consume fish like salmon or trout daily or take cod liver oil (which has 34 mcg), it's difficult to meet the recommended intake through diet alone, as most foods provide only small amounts. In the U.S., fortified milk is the main dietary source of vitamin D, containing approximately 100 IU per 8-ounce serving. However, to meet the daily value, you'd need to drink over a quart of milk each day. Milk consumption has been decreasing in recent years, which some experts believe contributes to rising vitamin D deficiency rates. Why take a supplement? Because of these challenges, many people choose to take vitamin D supplements. However, it's important not only to take the correct dose but also to ensure your body absorbs it effectively. Here's what you should consider when deciding how and when to take your vitamin D. Morning or evening? Current scientific consensus indicates that the time of day you take vitamin D doesn't significantly affect how well it's absorbed. Some prefer taking supplements in the morning as part of their routine before the day starts, while others keep them handy in the evening after finishing chores. The key is consistency—pick a time you can stick to so you don't forget. What factors affect vitamin D supplementation? Several factors can influence your vitamin D levels or your need for supplementation. Health conditions like osteoporosis, osteopenia, depression, kidney or liver disease, and a family history of neurological disorders may impact your vitamin D status. David Davidson, M.D., stresses that people with absorption issues, such as those with inflammatory bowel disease or who have undergone gastric bypass surgery, should work closely with their doctors to tailor their vitamin D dosage and timing. Body size can also affect how vitamin D is absorbed, so individualized advice from your healthcare provider is important before choosing a supplement. If you experience side effects like nausea, constipation, or changes in appetite after taking supplements, consult your doctor. Personal preference matters Incorporating vitamin D into your daily habits is essential to ensure you take it regularly. Many people find success by 'habit stacking,' which means pairing vitamin D intake with another daily routine, such as brushing teeth. For example, placing your supplements next to your toothbrush can serve as a helpful reminder. Always check with a healthcare professional to determine the best timing for you, but generally, the 'best' time to take vitamin D is whatever fits your schedule and ensures consistency. Take vitamin D with food Since vitamin D is fat-soluble, taking it with a meal containing healthy fats can improve absorption. For example, if you eat almond-butter toast in the morning, take your supplement then, as almond butter has healthy fats. Similarly, a salad with walnuts and vinaigrette at dinner is a good pairing. You might also take vitamin D with a glass of whole milk or yogurt, which provides calcium that works synergistically with vitamin D. If eating with your supplement isn't always practical, such as when meals are on the go, discuss your schedule with a healthcare provider to find a good alternative. Types of vitamin D There are two main forms of vitamin D: D2 and D3. Vitamin D2 is found in UV-exposed plants, fungi, and fortified foods, while D3 comes from sunlight and animal-based sources. Both forms are beneficial, but D3 is more bioavailable, meaning your body uses it more efficiently. This means you may need a higher dose of D2 to get the same effect as D3. Before starting supplementation, talk to your healthcare provider about which form is best for you. If you're already taking vitamin D, verify that you have the correct type. The best time to take vitamin D is when it fits seamlessly into your daily routine, making it easier to remember. Choose vitamin D3 over D2 for better absorption. Ideally, take your supplement with a meal containing fat to maximize uptake. For example, if you prefer taking vitamin D early in the morning or right before bed, accompany it with a small serving of nuts or nut butter to boost absorption and gain additional nutritional benefits.
Scotsman
22-05-2025
- Business
- Scotsman
Dramatic stretch of famed North Coast 500 route gains unique coffee roastery
'What started as a hobby during the pandemic quickly turned into something I was really passionate about' – David Davidson, founder Sign up to our Scotsman Money newsletter, covering all you need to know to help manage your money. Sign up Thank you for signing up! Did you know with a Digital Subscription to The Scotsman, you can get unlimited access to the website including our premium content, as well as benefiting from fewer ads, loyalty rewards and much more. Learn More Sorry, there seem to be some issues. Please try again later. Submitting... A micro coffee roastery has been set up on one of the most scenic stretches of the iconic North Coast 500 route. David Davidson, founder of Applecross Roastery, is bringing specialty coffee to the northwest Highlands after turning his lockdown hobby into a fully-fledged business venture. Located on the Applecross peninsula, accessed by the dramatic Pass of the Cattle road, the new roastery will supply roasted beans to local cafés, restaurants and shops. Advertisement Hide Ad Advertisement Hide Ad The venture has already secured wholesale partnerships with the Michelin Guide-recommended Walled Garden restaurant, Applecross Campsite, Applecross Bothy and the Applecross Inn. Retail bags will also be available at A&J Brown Grocers, with additional partnerships said to be in the works. David Davidson, founder of Applecross Roastery. Davidson moved to the area in 2018 and discovered his passion for coffee during the pandemic. With more time on his hands, he began taste testing beans from around the world while learning the roasting process. After completing a training course at the Scottish Barista Academy in 2023, he is now in the process of transforming part of the commercial kitchen at Applecross Campsite - where he also works - into a fully functioning roastery. To support the launch of the business, Davidson has secured funding from DSL Business Finance through the British Business Bank's Start Up Loans programme, helping cover the costs of initial stock and equipment. Advertisement Hide Ad Advertisement Hide Ad Davidson said: 'What started as a hobby during the pandemic quickly turned into something I was really passionate about. Starting the business has been a great learning experience, and the support from DSL Business Finance with my business plan and cash flow forecasts has been invaluable. 'In the next five years, I hope Applecross Roastery becomes a staple in the area, supplying premium coffee across the peninsula and beyond. Supporting local businesses is more important than ever, and I'm grateful to be part of such a welcoming community.' The roastery is focusing on high-quality, sustainable coffee from countries such as Colombia, Rwanda and Tanzania - sourcing its beans from ethical importer Covoya. Davidson has also teamed up with local creative Valerie Hodgkinson, co-owner of Applecross Croft, to design the brand's logo and visual identity. Since its inception in 2012, the Start Up Loans programme has provided more than £4.4 million to fledgling businesses in the Highlands area. Advertisement Hide Ad Advertisement Hide Ad Barry McCulloch, senior manager, UK network, Scotland at the British Business Bank, said: 'David's shift from hobbyist to entrepreneur is a brilliant example of how smaller businesses can start from humble beginnings and go on to have a big impact on rural communities. 'Applecross Roastery not only introduced a new supply chain to the area but also helped support other businesses, boosting the local economy. We're pleased to support David and look forward to seeing his business grow.'
BBC News
17-05-2025
- BBC News
Blackheath tunnel shuts again for 10-week repair on 18 May
A rail tunnel in south-east London which is prone to leaks and water damage will close on Sunday for 10 is the second such closure within a year and means Southeastern trains between Charlton and Blackheath, which would usually use the mile-long Blackheath tunnel (about 1.5km), will be diverted via Greenwich until 27 Rail said the £10m repair work would see thousands of bricks replaced, new lining added and drainage systems rebuilt. It thanked customers "for bearing with us".David Davidson, Network Rail's Kent route director, said: "We are carrying out the repairs over a series of 10-week closures because working in cramped and narrow tunnels is incredibly difficult." There will be no replacement buses but paper tickets will be accepted on routes 54, 380 and will be provided for passengers with accessible needs for travel between Blackheath and Davidson added: "We know there's never a good time to close the railway, and that changes to services for a 10-week period is a long time. "These essential repairs will improve the safety and operation of the tunnel."If traditional weekend working was used engineers would spend at least 50% of a weekend bringing materials and plant in and out of the tunnel, leaving limited time for actual work."
Yahoo
17-05-2025
- Yahoo
10-week closure of Blackheath rail tunnel set to start this weekend
Passengers in south east London are being asked to plan ahead for a 10-week closure of the Blackheath rail tunnel. The closure, which starts on Sunday, May 18, and runs until Sunday, July 27, 2025, is due to £10 million worth of essential repairs by Network Rail. The repairs are necessary for the 175-year-old Victorian-era structure, which is prone to leaks and water damage. The tunnel's brickwork is affected by the freezing and thawing of rainwater, which filters through the ground into the tunnel. While the tunnel is safe, the leaks and very wet conditions inside it damage track and electrical equipment, causing delays and speed restrictions. The one-mile-long tunnel, which opened in 1849, has been the cause of around 1,000 minutes of delay to Southeastern passengers over the last year. The closure coincides with Southeastern's timetable change, and customers are being reminded that some train times will change only for the period of the 10-week Blackheath tunnel closure. Services that normally run through the tunnel will be diverted via other routes during the closure. Due to the diversion, fewer Cannon Street services will call at St Johns and New Cross. David Davidson, Network Rail's Kent route director, said: "We know there's never a good time to close the railway, and that changes to services for a 10-week period is a long time. "These essential repairs will improve the safety and operation of the tunnel. "We are carrying out the repairs over a series of 10-week closures because working in cramped and narrow tunnels is incredibly difficult. "If traditional weekend working was used engineers would spend at least 50 per cent of a weekend bringing materials and plant in and out of the tunnel, leaving limited time for actual work. "I want to thank customers for bearing with us during the closure, during which there are a number of alternative travel options. "We are running extra services on the Woolwich line for connections to the Docklands Light Railway and the Elizabeth line, and there are also extra services on the Bexleyheath line. "Rail tickets can also be used at no extra cost on some local bus routes, with full details available on the Southeastern website." The repairs will involve replacing thousands of bricks and installing a new tunnel lining to stop water leaking into the tunnel. Drainage systems will be rebuilt and essential track work carried out, including the removal of "wet beds" – waterlogged sections of track that cause bumpy train rides. When the tunnel is repaired and water-damaged infrastructure replaced, passengers will benefit from fewer delays, fewer speed restrictions and improved reliability. Around 3,500 passengers per week usually travel to stations between Lewisham and Abbey Wood through the Blackheath tunnel. To minimise disruption and keep passengers moving when work is taking place, services from Dartford to Cannon Street (via Charlton and Lewisham) will run instead via Greenwich, stopping additionally at Westcombe Park, Maze Hill, Greenwich, and Deptford. This offers the option to travel on the DLR from Greenwich to Lewisham, adding around seven minutes to journeys. Other services will be diverted along the Bexleyheath line. There will be no rail replacement buses but passengers will be able to travel on selected Transport for London bus routes at no extra cost. A taxi can be provided for customers with accessible needs for travel between Blackheath and Charlton.
Scottish Sun
15-05-2025
- Scottish Sun
Key tunnel used by thousands of commuters every week to close for 10 weeks for £10m upgrade after ‘repeated faults'
It comes on the same day as timetable changes TUNNEL VISION Key tunnel used by thousands of commuters every week to close for 10 weeks for £10m upgrade after 'repeated faults' COMMUTERS are being warned to plan ahead as a major tunnel is set to close for 10 weeks due to repair works. Train journeys are expected to be disrupted from this Sunday May 18 until Sunday July 27, as work begins on the £10 million upgrade. Advertisement The Blackheath tunnel's planned closure will affect passengers in south-east London travelling between Blackheath and Charlton. From Sunday, train services will be diverted via Greenwich and Bexleyheath for Network Rail to carry out their "essential repairs" on the 175-year-old Victorian structure. The closure comes on the same day as timetable changes are set for the Southeastern rail, so passengers are reminded to keep up to date with different services. Tunnel repair work will include replacing thousands of bricks and installing a new tunnel lining to stop water leaks, rebuilding the drainage systems, removal of 'wet beds' and waterlogged sections of the track. Advertisement This work on the one-mile tunnel is said to mean less faults and delays for passengers in the long-term, as well as improve bumpy sections that passengers experience on the track. Around 1,000 minutes of delays are reported to have occurred for Southeastern passengers last year. Speaking for the Southeastern-Network Rail Alliance, Network Rail's Kent route director David Davidson said: "We know there's never a good time to close the railway, and that changes to services for a 10-week period is a long time. "These essential repairs will improve the safety and operation of the tunnel. Advertisement 'We are carrying out the repairs over a series of 10-week closures because working in cramped and narrow tunnels is incredibly difficult." Extra routes will also run on the Woolwich line for connections to the Docklands Light Railway and Elizabeth line, as well as extra services on the Bexleyheath line. Around 3,500 passengers per week are estimated to travel between Lewisham and Abbey Wood through the Blackheath tunnel. This closure follows another 10-week shut down which occurred last year, where engineers cleaned soot from the tunnel lining, conducted detailed surveys, and replaced thousands of bricks. Advertisement It also comes just days after a power outage struck London underground passengers in the south-west on Monday. Passengers on the Bakerloo, Waterloo and City lines were impacted as the lines were suspended, and no trains between London Bridge and Finchley Road on the Jubilee line were in operation.
