To know what types of vitamins you should take for optimal health, it is important understand how vitamin absorption works. Every body has a different absorption rate for every type of vitamin, and certain dietary supplements interact with your system differently. According the Nutritional Supplement Bible website, experts estimate that your body excretes 90 percent of almost all supplements as urine. Certain techniques may help to improve absorption rate of certain vitamins, allowing them to be more bioavailable to the body. Consult your doctor before taking supplements of any kind.
Water-Soluble Vitamins
There are two types of vitamins: water-soluble and fat-soluble. Both contain a specific set of vitamins that must be absorbed with proper assistance. Water-soluble vitamins, which include B-complex vitamins and vitamin C, are not stored in the body and must be replaced every day. Water-soluble vitamins dissolve in water, are excreted from the body via urine and are easily washed away during food storage or preparation, the Colorado State University Extension explains. One way to get the most B-complex and C vitamins from your food is to refrigerate fresh produce, keep milk and grains away from strong light, and use the water from vegetables to make soups.
Fat-Soluble Vitamins
Fat-soluble vitamins include vitamins A, D, E and K, the CSU Extension reports. Foods rich in these vitamins will not lose them when prepared and the body does not need to obtain these types of vitamins every day. Fat-soluble vitamins are stored in the liver and fatty tissues, allowing them to stay inside the body much longer than water-soluble vitamins. Certain health conditions that cause the body to have low fat levels or that decrease the absorption of fat may reduce the body's levels of vitamins A, D, E and K, so maintaining a healthy body weight and taking these vitamins with a food that has adequate healthy fat levels are crucial for proper absorption.
Effects of the Elements
Although the body can hold onto some types of vitamins more easily, it is important to discuss with your medical professional the types of vitamins your body may need and how to obtain them --- whether through supplementation or diet. For example, although absorption of vitamin C is not generally affected by other nutrients, its levels in food are drastically affected by storage, cooking and preparation methods. According to Natural-Health-Information-Centre.com, slicing or peeling fruits and vegetables exposes the vitamin C to air, light, heat or metals, which can diminish or eliminate the vitamin C content of the food. Following a diet based on whole foods --- eating raw, organic fruits and vegetables as much as possible --- will help you to obtain and absorb optimal vitamin levels.
Effects from Lifestyle Factors
The way you prepare or store your foods may have a profound impact on the levels of vitamins in your food and therefore the absorption, but there are also various lifestyle aspects that can inhibit absorption. According to Natural-Health-Information-Centre.com, factors such as infection, stress, smoking, environmental toxins and taking aspirin can all decrease vitamin absorption. These factors contribute to how much neutralization of free radicals antioxidants in vitamins have to do; the more these antioxidants must work, the sooner they are used up and eliminated from the body and the sooner you must replace them. Avoid smoking, keep your stress levels low, exercise moderately and regularly and stick to natural remedies for ailments such as headaches to sustain adequate vitamin absorption. Consult your doctor before self-treating any ailment with natural or herbal remedies.
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