VITAMINS AND minerals are substances your body needs in small, but steady amounts for normal growth, function and health. They are essential for life. Together, vitamins and minerals are called micronutrients. Your body can't make most micronutrients, so you must get them from the foods you eat or, in some cases, from dietary supplements.

I, unlike many of my medical colleagues, have been a strong advocate for the regular use of nutritional supplements. The scientific evidence now strongly supports this view. Today, I want to share some pointers on how you may make the best use of your supplements.

TAKE VITAMINS WITH FOOD:

In an ideal world, the vitamins that you take should have been present in the meals you eat. Unfortunately, we know that today's food is deficient in many important nutrients. Generally, most vitamins are best tolerated and absorbed when taken with food: before, during or just after eating. I usually pause in the middle of the meal to take my supplements as I find they digest easier that way.

There are two main classes of vitamins:

Fat-soluble vitamins: Vitamins A, D, E and K are fat-soluble vitamins. These vitamins require fat, either animal or vegetable, to be present in the stomach for them to be optimally absorbed. These vitamins, in particular, are best taken with meals. Fat-soluble vitamins are stored in the fatty tissues of the body and are theoretically more liable to accumulate in the body to excessively high levels - a condition called hypervitaminosis. After having treated large numbers of patients with vitamin therapies, I am yet to encounter a single case of such overdosage.

Water-soluble vitamins: The B vitamins and vitamin C fall into this category. These vitamins do not require fat to be optimally absorbed by the body. B vitamins require an acidic environment to be absorbed. As such, if you are currently taking antacids, H2 blockers or other drugs that deplete stomach acid, you may have a decreased ability to absorb B vitamins.

These vitamins are easily excreted from the body and are even safer than the former group.

DIVIDE YOUR DOSAGE

Many people take their supplements in a one-a-day tablet. This may be convenient, but is not the most effective way. Vitamins are best taken in dosages spaced throughout the day rather than all at once. This is called divided-dose supplementation, and will improve how the nutrients are absorbed and how they are utilised by the cells. If you find yourself having to take them all at once, be sure to take them with your largest meal of the day.

The exception to this is the fat-soluble vitamins like vitamin E. These may be taken as a single daily dose.

DIFFICULTY INSWALLOWING PILLS

Those who find it difficult to swallow pills usually have a psychological block. Support and encouragement often help them to overcome this problem. They can also consider opening capsules or blending tablets into a shake to drink. Tablet crushers are available for this purpose. Some supplements are available in powder or liquid form that may be more user friendly.

MINERALS

There are studies to suggest that calcium should best be taken before bedtime to have the most beneficial effect on building bone strength and mass. Taking a calcium/magnesium supplement before bed may also help promote better sleep as it is a natural muscle and nerve relaxant.

Be careful with some minerals like iron and zinc. Taking too much of these minerals at once can cause stomach cramping and nausea, and in the case of iron may be bad for your health. Iron overdose can result in coma and death.

HERBAL SUPPLEMENTS

Unless it is specifically noted on the label, herbal remedies are generally best taken away from food for maximal absorption and effect. This means 20 minutes before meals or one to two hours after.

PROBIOTICS

Probiotics like acidophilus and bifidus are best taken on an empty stomach, upon rising, or before bed. Also, these products may need to be kept in the refrigerator. Check the product if the label says it is supposed to be refrigerated.

So, take your supplements, but pay attention to the details of how you use them. It can make a great difference in the results you will have,

Email Dr. Anthony Vendryes at vendryes@mac.com, log on to www.anounceofprevention.org, or listen to 'An Ounce of Prevention' on Power 106FM on Fridays and Saturdays at 8:00 p.m.