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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
18-04-2025
- Health
- Yahoo
The 5 Best Lunch Foods for Weight Loss—Plus Recipe Ideas
Reviewed by Dietitian Sarah Pflugradt, Ph.D., RDN, CSCS Our top 5 lunchtime foods for weight loss include avocados, grains, lettuce, apples and dairy. Choosing foods high in protein, healthy fats and fiber can help you reach your weight loss goals. Adding these lunchtime picks to a healthy diet may lead to sustainable weight weight loss is your goal, it's not only about total calories—food choices are also important. And when it comes to lunch, you might feel rushed and pressed for time—or you may find yourself eating at your desk. While it is not ideal, a rushed lunch doesn't have to stop you from achieving your goals. In fact, some ready-to-use foods are simple to throw together and can help you reach your weight-loss goal. Here are our five top picks to add to your lunch to help you get closer to your weight loss goals. Pictured Recipe: Tomato-&-Avocado Cheese Sandwich Whatever you choose for lunch—a salad, sandwich, grain bowl—top it with some avocado (or guacamole). This creamy green fruit offers some serious health perks. Research has found that eating avocado may play a role in reducing blood pressure, improving cognitive function, keeping arteries clear, benefitting gut bacteria and, yes, helping with weight loss. Avocados contain antioxidants like carotenoids, vitamins and fatty acids, as well as other plant compounds that may affect the hunger hormone leptin to help keep you satiated and curb your appetite to sidestep over-snacking. Pictured Recipe: Vegan Grain Bowl If you want to make a simple switch that can make a difference in weight-loss success, trade out refined grains (like white bread) for whole grains (like 100% whole-wheat bread). Whole grains contain a higher amount of fiber compared to refined ones. An adequate intake of fiber positively affects your digestion and metabolism. Additionally, choosing whole grains over refined ones can reduce the risk of developing diabetes or heart disease. Researchers have pointed out the importance of focusing on carbohydrate quality instead of quantity. Other great whole-grain sources include oatmeal, brown rice, barley, farro and even popcorn. Make a grain bowl for a leisurely, packable work lunch. Related: 9 of the Healthiest Whole Grains to Help You Eat More Fiber Pictured Recipe: Green Goddess Salad with Chicken Kale gets all the love (and it's a fantastic option, too), but if you prefer milder romaine lettuce as your salad base and it helps you eat more of it, go for it. In addition to supporting weight loss, romaine lettuce provides health benefits related to your skin and vision. In one study, where fruits and veggies were examined for their weight-management potential, one that came out on top was leafy greens. Leafy greens, like romaine lettuce, offer fiber and have a low glycemic load, which aids fullness and controls blood sugar. Spinach, Swiss chard or head lettuce are other good options. Pictured Recipe: Chicken & Apple Kale Wraps When you need a little something sweet after lunch, an apple is a great choice. One review study put these crisp fruits as one of the top five fruits for weight loss. Apples are also high in antioxidants—compounds that play an important role in chronic disease prevention. Don't just think of apples as a post-lunch food; thinly sliced apples also make great salad toppings and add a naturally sweet crunch to wraps and sandwiches. Related: Are Apples Good for Weight Loss? Here's What a Dietitian Has to Say Pictured Recipe: Peanut Butter & Jelly Smoothie Contrary to popular belief, dairy may be another perfect food to pair with your meal if you're looking to lose weight. One study found that eating dairy in the long term was found to be associated with changes in body composition—mainly reducing fat and increasing muscle mass. Beyond weight loss, the study authors uncovered some surprising health benefits. Fermented dairy products, mainly cheese and yogurt, were associated with reducing the risk of heart disease and strokes. What's more, if you're running low on calcium, dairy foods are a great source of this bone-strengthening mineral, in addition to other calcium sources. To reduce your added sugar intake, you could skip the chocolate milk and flavored lattes. Related: What Happens to Your Body When You Drink Milk Every Day There is no one perfect food to help you lose weight. The truth is, getting a variety of nutritious foods in your diet each day is your best bet for healthy and sustainable weight loss. However, everyone needs a place to start, so including foods like avocado, whole grains, lettuce, apples and dairy in your lunches can help you reach your weight loss goals faster. Read the original article on EATINGWELL
