Latest news with #RoxanaEhsani
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.
Yahoo
5 days ago
- General
- Yahoo
The Best Time to Take Vitamin D for Maximum Absorption, According to Health Experts
Reviewed by Dietitian Sarah Pflugradt, Ph.D., RDN, CSCSIt can be challenging to meet your vitamin D needs through diet alone. It doesn't matter whether you take vitamin D in the morning or evening. Take vitamin D with a meal or snack containing fat to enhance it comes to the supplement aisle, multivitamins, omega-3s and probiotics might score the most real estate on the shelf. However, if that multi doesn't come with a dose of vitamin D, your doctor might recommend adding another pill to your routine. Known as the "sunshine vitamin," vitamin D is something most of us aren't getting enough of, and if you're wondering what time of day you should take it, we're here with the answer. Roxana Ehsani, M.S., RD, CSSD, explains that vitamin D is one of four fat-soluble vitamins (A, E and K are the others). Our bodies make vitamin D after being exposed to the sun, and we can also get it through our diet. It plays 'many important roles in our body,' adds Ehsani. These include supporting your immune system, muscle and nerve function, your body's ability to absorb calcium and more. Even though vitamin D is critical for overall health, research suggests that an estimated 25% of Americans are deficient in it. This could be because there are few food sources of vitamin D, and many people don't see sunshine during winter, live in regions with limited sunlight, and/or keep their skin covered while al fresco. The average older adult's recommended Daily Value of vitamin D is 20 micrograms, which is equal to 800 international units (IU). For reference, one egg and a 3-ounce can of tuna each have above 1 mcg, 3 ounces of sockeye salmon delivers around 12 mcg, and 3 ounces of trout offers around 14 mcg. Unless you're taking a spoonful of cod liver oil (34 mcg) or eating salmon or trout daily, it can be challenging to meet that mark through food alone, since most food sources of vitamin D offer small amounts. In the U.S., people get most of their dietary vitamin D from fortified milk, which contains around 100 IU per 8-ounce serving. But you'd need to drink a quart or more of milk daily to reach the DV—and milk consumption has been declining in recent years, a factor that some experts cite when discussing increased vitamin D deficiency. That's why many people take a vitamin D supplement. However, you want to make sure not only that you're taking the right amount but also that your body is absorbing it properly. Read along to learn when to take your vitamin D supplement and what factors you should consider. We'll cut to the chase: According to the current scientific consensus, our experts agree that it doesn't matter what time of the day you take your vitamin D supplement. Many people find it handy to take supplements in the morning before the day sweeps them away. Others like to store them in a drawer near the kitchen cleaning supplies to pop after tidying up after dinner. It shouldn't make a substantial difference in absorption rates whether you swing to one side or the other, although it's easiest to remember if you pick one time and stick with it. There are many factors to consider when taking any supplement, not just a vitamin D supplement; here's what you should keep in mind. First, several conditions can influence an individual's vitamin D levels (or needs). These include osteoporosis or osteopenia, depression, kidney or liver disease and having a family history of neurological conditions, to name a few. According to David Davidson, M.D., it's especially important for 'people with absorption issues, like inflammatory bowel disease or post-gastric bypass surgery' to work with their doctors to dial in their dose and receive personalized guidance about when to take vitamin D. Body size can also alter absorbency and dosing, so be sure to ask your doctor for an individual recommendation before you set off to shop for supplements. If you notice any nausea, constipation, noticeable appetite shifts or other adverse symptoms after taking your supplement, be sure to chat with your doctor. Regardless of why you're including a vitamin D supplement in your regimen, it's important to consider your routine. It's difficult to reap the health benefits of vitamin D if you forget to take it most of the time. Many people do well with 'habit stacking' or pairing the routine of taking vitamin D with something else they do daily on autopilot. Keep this in mind as you consider when to take your supplements. Ehsani shows how to put this into practice: 'If you always brush your teeth in the morning after breakfast, for instance, can you place your vitamin D supplements next to your toothbrush to remind you to take it each day?' As with any new medication or supplement, it's important to check with a health care professional to determine the best time for you. As a general rule, though, 'the 'best' time is what works best for you,' Ehsani says. 'The timing of when to take the vitamin D supplement shouldn't matter, but it should be taken with food,' Davidson says. 'Because it's a fat-soluble vitamin, food, specifically healthy fats, will help with the absorption of vitamin D.' For example, if you tend to have almond-butter toast each morning, 'consider taking it with that meal, as almond butter contains healthy fats,' Ehsani advises. Or, if you like to serve dinner with a side salad topped with a handful of walnuts and drizzled with a vinaigrette, take your vitamin D before you sit down to dig in. You could also choose to take your vitamin D with a glass of whole milk or a yogurt drink—you'll get the addition of calcium from the dairy and the vitamin D will help your body absorb the calcium. 'It may be impractical for you to take it with meals if you eat a majority of your meals away from home and can't realistically carry the vitamin D supplement with you everywhere you go,' Ehsani acknowledges. So, if that's not a realistic proposition, tell a health care professional about your schedule and when you think it might better fit, and ask for their runner-up recommendation. There are two types of vitamin D: D2 and D3. UV-grown plants, fungi and fortified foods deliver D2, while we get D3 from sunlight and animal-based ingredients. While both are important and beneficial, vitamin D3 is more bioavailable than vitamin D2. This means that your body uses vitamin D3 more efficiently, so you might need a higher dose of vitamin D2 to achieve the same effects as you might with a supplement that includes just D3. Before starting any new supplement regimen, talk to a health care professional about the best form of vitamin D for you. And if you already take a vitamin D supplement, confirm with them that you're taking the right form. Related: 7 Things You Should Look for When Buying a Supplement, According to Dietitians The best time to take a vitamin D supplement is when it fits well into your day—and when you can remember to take it. When choosing a vitamin D supplement, consider opting for vitamin D3 over D2 so your body can use it more efficiently. Additionally, Ehsani and Davidson confirm that, ideally, you should take your vitamin D supplement with a meal that contains fat to help with absorption. For instance, if you like to take vitamin D first thing in the morning, well before you typically eat breakfast, or prefer to pop your supplements just before bed, think about doing so with a handful of nuts or a spoonful of nut butter, Ehsani says. That way, you'll enjoy two wellness wins in one: better vitamin D absorption and all the health benefits of nuts. Related: 5 Supplements You Shouldn't Be Taking, According to a Dietitian Read the original article on EATINGWELL
Yahoo
16-05-2025
- Health
- Yahoo
Sorghum Might Be the Most Underrated Superfood—Here's Why Nutrition Experts Love It
Sorghum is an ancient whole grain that's gaining attention for its nutritional value, versatility, and long history. From a nutrition perspective, sorghum benefits gut health, heart health, tissue health, and more. The gluten-free grain cooks like several other grains, and can be used in place of rice or quinoa in many grains are receiving more and more recognition as delicious, nutritious ingredients with rich and interesting historical origin stories. And just one of these grains is sorghum. 'Sorghum is an ancient grain that deserves more attention,' says Roxana Ehsani, MS, RD, CSSD, LDN, sports dietitian. If you have no idea what sorghum is, you're not alone. In fact, you'd be in the same boat as many Americans who aren't yet reaching for this whole grain because they either don't know it exists, or don't know how to use it cooking. We're here to demystify all things sorghum in this 101, where we'll highlight what sorghum is, how it benefits your health, and tasty ways to enjoy it at Bakovic, MS, RDN, CNSC, a registered dietitian at Top Nutrition Coaching Roxana Ehsani, MS, RD, CSSD, LDN, a sports dietitianSo first things first, what is sorghum? 'Sorghum is a plant that is part of the grass family, Poaceae. Because of its ability to grow and thrive in dry and drought-prone areas of the world such as Africa and India, it is a primary crop in these places,' says Lena Bakovic, MS, RDN, CNSC, registered dietitian at Top Nutrition Coaching. As a result, sorghum is actually the fifth-most produced grain globally and one of the most-consumed grains worldwide. The history behind this grain is also fascinating. Evidence shows that wild sorghum was first harvested by hunter-gatherers in the Sahara as early as 8,000 BC, and it was first domesticated somewhere between 2,000-1,700 BC. Related: I Swapped Ice for This Super-Healthy Ingredient and My Smoothies Have Never Tasted So Creamy Like many other grains, sorghum comes in several different forms, such as whole grain kernels, pearled kernels, flour, syrup, and even dried to then be popped like popcorn. In its whole grain and pearled form, sorghum looks a bit like quinoa or couscous, and has a slightly chewy texture as well as a delicious nutty flavor. Popped sorghum has that same flavor profile, but a crunchy texture, and sorghum syrup or sweet sorghum has a sweet, nutty, almost umami flavor, comparable to molasses. But sorghum isn't just a yummy ingredient, it's a bonafide superfood in its own right. 'Sorghum is rich in plant-based protein, dietary fiber, vitamins, and minerals,' shares Ehsani. 'It's high in micronutrients such as iron, magnesium, B vitamins, and potassium,' Bakovic adds. Plus, you'll also find notable amounts of copper, phosphorus, selenium, zinc, and plant compounds in this ancient grain. These nutrients combine to encourage the following health benefits: 'A ½ cup serving of sorghum contains 10 grams of protein, supplying a great source of plant-based protein,' explains Ehsani. This protein is essential for the ongoing growth, repair, and maintenance of a variety of tissues, including muscles, organs, skin, hair, and blood (just to name a few). The high-fiber content of this grain bodes well for gut health, too. 'A ½ cup serving of sorghum packs 6.5 grams of fiber, which can help support digestion. Sorghum also contains prebiotics and polyphenols, which research suggests can nourish beneficial gut bacteria and promote a thriving gut microbiome,' explains Ehsani. The fiber and protein found in sorghum are game-changers for metabolic health as well. 'Both protein and fiber contribute to health in that they promote early satiety, in turn helping to prevent overeating and support a healthy body weight. This helps to decrease the risk of chronic disease progression,' says Bakovic. These macronutrients also help to regulate blood sugar levels, aiding in management and prevention of metabolic disorders like type 2 diabetes. The fiber found in sorghum, particularly soluble fiber, binds to dietary cholesterol in the small intestine, removing it from the body when we go to the bathroom—a far better outcome than being absorbed into the bloodstream. This is notable for those prioritizing heart health, as high cholesterol levels can lead to atherosclerosis, or build-up of plaque on veins and arteries. Heart disease is often (at least) partly a result of these build-ups over time. 'Sorghum packs 12 essential vitamins and minerals like zinc, selenium and copper, which help support a healthy immune system,' explains Ehsani. This grain's plant compound and antioxidant content also adds to these immune-boosting benefits. 'Antioxidants help to scavenge free radicals in our bodies which, when present in abundance, increase chronic disease risk such as cancer and heart disease,' Bakovic adds. Related: 10 Healthy Trader Joe's Snacks Dietitians Would Actually Buy And finally, the magnesium, phosphorus, and potassium content of sorghum helps to build and maintain strong bones. This is accomplished through reducing bone loss and acting synergistically with other bone-building micronutrients like calcium and vitamin D. One other major health perk of sorghum is that it's completely gluten-free! 'Sorghum is gluten-free,' Bakovic confirms. This means that those with celiac disease or gluten sensitivity can reap all the nutritional benefits of this grain without having to worry about any adverse outcomes—a common complaint with many other whole grains, such as barley. While those unfamiliar with sorghum may feel intimidated to start experimenting with it in the kitchen, this grain behaves very similarly to other more well-known grains in cooking. 'Sorghum is actually quite flexible in how it can be used at home,' explains Bakovic. 'Whip up a batch of whole grain or pearled sorghum in your rice cooker or in a pot on your stove top, and enjoy it all week long as a base for grain bowls in place of rice or quinoa. It also maintains its textural integrity, and can be marinated just as you might a rice pilaf or pasta salad,' shares Ehsani. Meanwhile, Bakovic uses sorghum syrup as a tasty alternative to maple syrup for pancakes on the weekends, and adds cooked whole grain sorghum to salads for a boost of protein and fiber. Sorghum flour can also be used like any other gluten-free flour for a range of baked goods and breads—though its lack of gluten will result in a different texture than if you used all-purpose flour, so be sure to find a recipe calling for gluten-free flour for ensured success. And popped sorghum can be enjoyed just like regular popcorn, adorned with all your favorite fix-ins. Ehsani also mentions, 'I love mixing ingredients into sorghum such as chickpeas, bell peppers, tomatoes, olives, and feta, and enjoying it cold or warm. It could even be made into a breakfast bowl by topping cooked sorghum with berries, nuts, and seeds.' Related: The 7 Healthiest Snack Foods You Can Find at the Supermarket, According to Registered Dietitians So, if you've never tried sorghum before there's no shortage of reasons why it's worth cooking up at home—from impressive nutrition to delicious taste. 'Sorghum is such an underrated grain, and deserves more praise! Feeling bored eating brown rice each night? Switch it up with sorghum,' Ehsani concludes. Read the original article on Real Simple
