Suggested Vitamin And Mineral Supplementation Schedule

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  5. Suggested Vitamin And Mineral Supplementation Schedule

OPTION 1: Spread out throughout the day

 

Time

Vitamin or Mineral

Dosage

Application

At breakfast: ~8 AM

Multivitamin 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 PM

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)

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

 

Time

Vitamin or Mineral

Dosage

Application

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 PM

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)

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

 

Time

Vitamin or Mineral

Dosage

Application

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 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)

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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