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This article I 've found on webmd is not dedicated to BBers but there interesting things to read:
As long as your multivitamin is of high quality and you take it with a meal, it really doesn't matter whether you take it morning, noon, or night.
Ideally, taking a supplement in several divided doses throughout the day helps maximize your body's ability to absorb and make use of the nutrients. But if you're not willing to break the tablets into pieces and remember to take one piece at each meal, don't worry. It's still usually better to take a single multivitamin pill once a day than not to take any at all.
More important than when you take your supplement is what supplement you take. For healthy people, a multivitamin with minerals is best, and it's a convenient, cost-efficient way to supply yourself with a balanced set of nutrients, avoiding the secondary deficiencies that may result when you take too much of one nutrient and crowd out another.
Make sure the supplement provides a broad range of nutrients, including vitamins B-1, B-2, B-6, B-12, C, D, E, and A (or beta-carotene), niacin, and folic acid, as well as the minerals chromium, copper, manganese, molybdenum, selenium, and zinc. Iron should be included for premenopausal women, children, and teens.
Dose is also important. Look for a well-balanced product that supplies about 100% of the Dietary Reference Intake (DRI) or Recommended Daily Allowance (RDA) established by the Food and Drug Administration. "Mega" vitamin or mineral therapy (that is, consuming 10 or more times the DRI or RDA on the theory that more is better) is usually a waste of money. The body can only use so much of any one nutrient. At best, excesses are excreted; at worst, they may be stored to potentially toxic levels.
In some cases, even if toxicity doesn't develop, consuming too much can backfire. For example, a little zinc enhances the body's immune system and defense against disease, but too much might suppress immunity. Exceptions to this may be the antioxidants vitamins C and E, which may be beneficial in doses several times current recommended levels.
Consider adjusting how much you take to meet your needs. On the days you eat perfectly, you might want only half the usual dose (for example, half a pill, either at once or divided), while on the days when your diet takes back seat to other pressures, you might consider taking a full dose.
Most multivitamin-mineral products don't contain enough calcium or magnesium. Therefore, unless you consume at least three servings of calcium-rich milk products and lots of magnesium-rich soybeans, nuts, and wheat germ on a daily basis, you might consider an extra supplement of these two minerals. The best ratio appears to be two parts calcium for each part magnesium -- for example, if the supplement has 500 milligrams of calcium, it should have about 250 milligrams of magnesium.
Save money by avoiding the glitz. In most cases there is no solid research to show that more expensive varieties -- from chelated and colloidal minerals to time-released vitamins -- are better absorbed than more standard ones. One specific exception to this, though, is vitamin E: The body can use the natural form (called d-alpha tocopherol) better than the synthetic form (dl-alpha tocopherol).
Remember, supplements can replace vitamins and minerals, but they never will supply the 12,000 health-enhancing phytonutrients in fruits and vegetables, whole grains, legumes, and other unprocessed foods. In short, you can't live on french fries and hamburgers and think taking a supplement will make everything OK. So eat really well and supplement responsibly!
As long as your multivitamin is of high quality and you take it with a meal, it really doesn't matter whether you take it morning, noon, or night.
Ideally, taking a supplement in several divided doses throughout the day helps maximize your body's ability to absorb and make use of the nutrients. But if you're not willing to break the tablets into pieces and remember to take one piece at each meal, don't worry. It's still usually better to take a single multivitamin pill once a day than not to take any at all.
More important than when you take your supplement is what supplement you take. For healthy people, a multivitamin with minerals is best, and it's a convenient, cost-efficient way to supply yourself with a balanced set of nutrients, avoiding the secondary deficiencies that may result when you take too much of one nutrient and crowd out another.
Make sure the supplement provides a broad range of nutrients, including vitamins B-1, B-2, B-6, B-12, C, D, E, and A (or beta-carotene), niacin, and folic acid, as well as the minerals chromium, copper, manganese, molybdenum, selenium, and zinc. Iron should be included for premenopausal women, children, and teens.
Dose is also important. Look for a well-balanced product that supplies about 100% of the Dietary Reference Intake (DRI) or Recommended Daily Allowance (RDA) established by the Food and Drug Administration. "Mega" vitamin or mineral therapy (that is, consuming 10 or more times the DRI or RDA on the theory that more is better) is usually a waste of money. The body can only use so much of any one nutrient. At best, excesses are excreted; at worst, they may be stored to potentially toxic levels.
In some cases, even if toxicity doesn't develop, consuming too much can backfire. For example, a little zinc enhances the body's immune system and defense against disease, but too much might suppress immunity. Exceptions to this may be the antioxidants vitamins C and E, which may be beneficial in doses several times current recommended levels.
Consider adjusting how much you take to meet your needs. On the days you eat perfectly, you might want only half the usual dose (for example, half a pill, either at once or divided), while on the days when your diet takes back seat to other pressures, you might consider taking a full dose.
Most multivitamin-mineral products don't contain enough calcium or magnesium. Therefore, unless you consume at least three servings of calcium-rich milk products and lots of magnesium-rich soybeans, nuts, and wheat germ on a daily basis, you might consider an extra supplement of these two minerals. The best ratio appears to be two parts calcium for each part magnesium -- for example, if the supplement has 500 milligrams of calcium, it should have about 250 milligrams of magnesium.
Save money by avoiding the glitz. In most cases there is no solid research to show that more expensive varieties -- from chelated and colloidal minerals to time-released vitamins -- are better absorbed than more standard ones. One specific exception to this, though, is vitamin E: The body can use the natural form (called d-alpha tocopherol) better than the synthetic form (dl-alpha tocopherol).
Remember, supplements can replace vitamins and minerals, but they never will supply the 12,000 health-enhancing phytonutrients in fruits and vegetables, whole grains, legumes, and other unprocessed foods. In short, you can't live on french fries and hamburgers and think taking a supplement will make everything OK. So eat really well and supplement responsibly!
thanks
