By Dr. Umar Abdulmajid |
When embarking on a new vitamin regimen, a common question that arises is, "How long does it take for vitamins to work?" Of course, we are all keen to reap the benefits of vitamins straight away. But this isn’t always realistic.
The common question of ‘How long do supplements take to work’ is crucial for those looking to enhance their health and well-being through nutritional supplements. While the answer can vary widely depending on several factors, understanding the general timeframes and the intricacies of vitamin absorption can help set realistic expectations.
So let’s take a look at some more information on how long they take to work and the factors that can have an impact.
The time it takes for vitamins to work can differ based on the type of vitamin, the form in which it's taken, and the health conditions of the individual taking it. Generally, some vitamins may start to show effects within a few hours to a few days, while others might take weeks or even months to exhibit noticeable benefits.
Here are some of the different types of vitamins and how long they take to work…
Water-soluble vitamins, such as Vitamin C and B-vitamins, are absorbed quickly and start circulating in the bloodstream within a few hours of ingestion. For instance, if you take Vitamin C when you’re feeling under the weather, you might notice a boost in your immune function relatively quickly, often within 24 to 48 hours.
However, when it comes to fat-soluble vitamins, including Vitamins A, D, E, and K, they are stored in the body's fatty tissues and liver. These health vitamins are released slowly, meaning it can take longer to see their effects. For example, if you start taking Vitamin D supplements to counteract deficiency, it might take several weeks to a few months to observe a significant improvement in symptoms like fatigue or mood swings.
Several factors impact how long it takes for vitamins and supplements to work, including bioavailability, the form of the vitamin, and individual health conditions.
Bioavailability refers to the extent and rate at which the active ingredient or active part of a nutrient is absorbed and becomes available at the site of physiological activity. Dissolvable vitamins, such as effervescent tablets, tend to have higher bioavailability compared to traditional pill forms. This is because they are already in a liquid form when ingested, allowing for quicker absorption and utilisation by the body.
It’s important to remember that your current health status plays a significant role in how efficiently your body can absorb and utilise vitamins. For instance, individuals with digestive disorders such as Crohn's disease or celiac disease may have impaired nutrient absorption, necessitating higher doses or specialised forms of vitamins to achieve the desired effect.
You should keep this in mind when comparing how fast a vitamin works for you compared to someone else. While vitamin recommendations are great, they will work differently for different people.
Similarly, your diet and lifestyle also influence vitamin effectiveness. A diet high in fat can enhance the absorption of fat-soluble vitamins, while one high in fibre might impede the absorption of certain nutrients. Additionally, habits like smoking and alcohol consumption can deplete essential vitamins from your body, potentially delaying their beneficial effects.
Different types of health vitamins and their respective forms can have varying absorption rates and effectiveness. Understanding these differences can help you choose the right type for your needs.
Natural vitamins, derived from whole food sources, often come with co-factors that enhance their absorption. On the other hand, synthetic vitamins, while structurally similar, may not be as efficiently absorbed. For example, synthetic Vitamin E (dl-alpha-tocopherol) is less bioavailable than its natural counterpart (d-alpha-tocopherol).
Liquid vitamins and dissolvable vitamins, such as effervescent tablets or powder mixes, are generally absorbed more quickly than tablets or capsules. This is because they don't need to be broken down by the digestive system, allowing for faster entry into the bloodstream.
Diso Strips are a great example of dissolvable vitamins that have been designed to prioritise high absorption in the oral mucosa.
Some vitamins are available in time-release formulations, designed to dissolve slowly and provide a steady release of the nutrient over several hours. While these can be beneficial for maintaining consistent nutrient levels, they might delay the onset of noticeable effects.
Of course, no matter what vitamins you’re taking or how soon you will feel the effects of them, you must get the most out of the supplements available. Here are some of our top tips:
We recommend that you take your vitamins consistently at the same time each day which helps to maintain steady levels in your bloodstream and limit the time your body goes without. By setting a routine that fits seamlessly into your daily schedule you can avoid missing doses.
Certain vitamins are best absorbed when taken with food. For example, fat-soluble vitamins (such as vitamins A, D, E, and K) should be taken with meals containing healthy fats, such as fatty fish, chia seeds and avocado) to enhance absorption. Conversely, water-soluble vitamins (C and B-complex) can be taken on an empty stomach but pairing them with food can help minimise potential discomfort, such as constipation, bloating and heartburn.
Many people don’t realise that taking multiple vitamins at the same time may affect them. Therefore, you should be mindful of interactions between different supplements and medications. For instance, calcium can interfere with the absorption of iron, so it's advisable to take these two supplements at different times of the day.
When taking vitamins you should also listen to your body and monitor how you feel after starting a new vitamin regimen. If you notice no improvement after the expected timeframe, consult with a healthcare professional. They can help determine if you need a different form, dosage, or even an entirely different supplement based on your individual needs.
Choose high-quality vitamins from reputable brands to ensure you’re getting the most effective product. Look for supplements that have been tested for purity and potency by third-party organisations.
While of course, you’re hoping for immediate results, it’s important to set realistic expectations when taking vitamins and supplements. Patience is crucial, as it can take time for your body to correct deficiencies and manifest improvements in health.
For instance, improving skin health with Vitamin E might take several months of consistent use before you see significant changes. Similarly, enhancing energy levels with B vitamins or supporting bone health with Vitamin D and calcium requires long-term commitment.
By being informed and proactive, you can make the most of your wellness supplements and enjoy their full range of health benefits.
