Suggested Vitamin And Mineral Supplementation Schedule

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  5. Suggested Vitamin And Mineral Supplementation Schedule

OPTION 1: Spread out throughout the day

 

TimeVitamin or MineralDosageApplication
At breakfast: ~8 AMMultivitamin with/without Iron

(Do not take with Calcium)

 

Iron taken with Vitamin C

(Do not take with Calcium)

One pill

 

 

 

Iron – 36-45 mg

(may need 60 mg if iron deficient)

Vitamin C – 500 mg

One pill by mouth daily

 

 

 

 

 

One pill by mouth daily

2 Hours after breakfast: ~10 AM

 

Calcium Citrate with Vitamin D

(Do not take with iron)

250 mg calcium x 2

-or-

500 mg calcium

One pill three times a day (total of 1500 mg daily)
 

At lunch: ~noon

 

 

Vitamin B 12

 

 

Vitamin B Complex

 

500 mcg

 

 

One pill to include 50-100 mg of Thiamine (B1)

Place one pill under the tongue (sublingual) daily

 

One pill by mouth daily

Afternoon snack:  3 PMCalcium Citrate with Vitamin D

(Do not take with iron)

 

250 mg calcium

-or-

High calcium food source

 

One pill three times a day (total of 1500 mg daily)

 

After dinner:

~8 PM

Calcium Citrate with Vitamin D

(Do not take with iron)

250 mg calcium x 2

-or-

500 mg calcium

One pill three times a day (total of 1500 mg daily)

*  Zinc and Biotin are optional medications used to minimize temporary hair thinning.

** If taking Synthroid, iron and calcium supplements need to be separated from the Synthroid by 4 hours before or after taking

 

 

 

 

 

 

 

 

 

 

OPTION 2: All in the morning

 

TimeVitamin or MineralDosageApplication
At breakfast:

~8 AM

Multivitamin with/without Iron

(Do not take with Calcium)

 

Iron taken with Vitamin C

(Do not take with Calcium)

 

 

Vitamin B 12

 

 

Vitamin B Complex

 

One pill

 

 

 

Iron – 36-45 mg

(may need 60 mg if iron deficient)

Vitamin C – 500 mg

 

 

500 micrograms

(sublingual)

 

 

One pill to include 50-100 mg of Thiamine (B1

 

 

One pill by mouth daily

 

 

 

One pill by mouth daily

 

 

 

 

Place one pill under the tongue (sublingual) daily

 

 

 

One pill by mouth daily

 

2 Hours after breakfast: ~10 AM

 

Calcium Citrate with Vitamin D

(Do not take with iron)

250 mg calcium x 2

-or-

500 mg calcium

One pill three times a day (total of 1500 mg daily)
Afternoon snack:  ~3 PMCalcium Citrate with Vitamin D

(Do not take with iron)

 

250 mg calcium

-or-

High calcium food source

 

One pill three times a day (total of 1500 mg daily)

 

After dinner:

~8 PM

Calcium Citrate with Vitamin D

(Do not take with iron)

250 mg calcium x 2

-or-

500 mg calcium

One pill three times a day (total of 1500 mg daily)

*  Zinc and Biotin are optional medications used to minimize temporary hair thinning.

** If taking Synthroid, iron and calcium supplements need to be separated from the Synthroid by 4 hours before or after taking

 

 

 

 

 

OPTION 3: All in the evening

 

TimeVitamin or MineralDosageApplication
Breakfast:

~8 AM

Calcium Citrate with Vitamin D

(Do not take with iron)

250 mg calcium x 2

-or-

500 mg calcium

One pill three times a day (total of 1500 mg daily)
Morning snack: ~11 AM

 

Calcium Citrate with Vitamin D

(Do not take with iron)

250 mg calcium

-or-

High calcium food source

 

One pill three times a day (total of 1500 mg daily)
Afternoon snack:  ~3 PMCalcium Citrate with Vitamin D

(Do not take with iron)

 

250 mg calcium x 2

-or-

500 mg calcium

One pill three times a day (total of 1500 mg daily)

 

At dinner:

~6 PM

Multivitamin with/without Iron

(Do not take with Calcium)

 

Iron taken with Vitamin C

(Do not take with Calcium)

 

Vitamin B 12

 

Vitamin B Complex

 

One pill

 

 

 

Iron – 36-45 mg

(may need 60 mg if iron deficient)

Vitamin C – 500 mg

 

 

500 micrograms

(sublingual)

 

One pill to include 50-100 mg of Thiamine (B1

One pill by mouth daily

 

 

 

 

One pill by mouth daily

 

 

 

Place one pill under the tongue (sublingual) daily

 

One pill by mouth daily

*  Zinc and Biotin are optional medications used to minimize temporary hair thinning.

** If taking Synthroid, iron and calcium supplements need to be separated from the Synthroid by 4 hours before or after taking

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