Chinese people are increasingly concerned about their health, and the sales volume of health food is also rising. According to current statistics, the consumer groups of health food are gradually getting younger. With the popularity of health food, what everyone is most concerned about is how "Correct addition".
This article will explain to you how to eat health food? When to eat? Can it be taken with Chinese and Western medicine? The best time to supplement health food. If you are interested, keep reading!
Tips for choosing health food
1. The dose meets the needs
2. Professional team to check
3. Products clearly label ingredients and dosages
4. Pass safety inspection, such as SGS
5. Do not buy health food from unknown sources
6. Read the precautions and allergens carefully
When can I supplement health food?
There are many types of health foods. Depending on their ingredients and properties, the suitable time to eat them is also different. If you supplement at the wrong time, you may not be able to absorb them properly, or even have counter-effects!
| replenishment time | fasting |
| health ingredients | Probiotics, type II collagen, dietary fiber, chitin, etc. |
Health food suitable for eating on an empty stomach
Tip: At least 1 hour before meals, or at least 2 hours after meals
1. Probiotics
Probiotics with encapsulation technology/gastric acid resistance can be taken on an empty stomach; if not, it is recommended to take them after meals. Remember to take it separately from antibiotics. In addition, when taking probiotics with vegetable juices, apples, soy milk, asparagus, etc. containing oligosaccharides, the probiotics can stay in the intestines longer.
2. Type II collagen
It is recommended to take it on an empty stomach for the best effect. According to research, you need to take more than 40 mg of UC-II daily and continue to take it for at least one month to see the effect.
3. Dietary fiber
Insufficient intake of dietary fiber causes problems with vaginal discharge, so dietary fiber health foods are also very popular now! It is recommended to consume it on an empty stomach in the hope of increasing satiety and reducing appetite. However, high-dose dietary fiber will interfere with the absorption of iron and minerals. For example, high-dose dietary fiber and iron supplements should not be taken on an empty stomach at the same time in the morning!
4. Chitin
Studies have found that chitin can reduce fat absorption and excrete it from the body, so it is often used in weight loss supplements, and only when eaten before meals can it effectively absorb the fat in food.
| replenishment time | 餐後 |
| health ingredients | Vitamins A, D, E, K, lutein, evening primrose oil, iron, glucosamine, zinc, lungwort, folic acid, vitamin B complex, collagen, etc. |
Health food suitable for eating after meals or with meals
Tip: Eat after a meal = within 1 hour after eating.
Eat with meals = Eat immediately after eating the health food or eat the health food after taking the first bite of the meal.
1. Vitamins A, D, E, K
It is a fat-soluble vitamin and needs to be digested together with the oils and fats in food to be effectively absorbed.
2. Iron
Eating iron on an empty stomach can easily cause gastrointestinal discomfort, so iron supplement products are more suitable to be taken after meals or with meals. However, excessive oxalic acid and phytic acid in food should be avoided, which will affect the iron absorption rate.
3. Zinc
It is a mineral. Its content in the body is second only to iron. It is involved in cell metabolism, immune system, wound healing and enzyme synthesis in the body. Most of them are recommended to be supplemented after meals and absorbed together with food to avoid gastrointestinal irritation.
4. Lutein
Lutein is one of the important nutrients for maintaining eye health. It is a fat-soluble carotenoid. Therefore, it is mostly recommended to supplement it after or with meals and absorb it together with food to maintain its effect.
5. Fish oil/evening primrose oil
The fat in food can help the absorption of fat-soluble components. It is best to eat it with or after a meal, and can achieve the ideal goal of balancing fatty acids.
6. Glucosamine
Glucosamine, also known as glucosamine, is currently the most common health care product and is also an essential ingredient for the formation of hyaluronic acid. Because absorption is poor when taken after meals, it is recommended to take it 15 to 30 minutes before meals and continue to consume it for more than 12 weeks to achieve the best health effects.
7. Lung grass
Medicinal plants traditionally used in Europe to help smooth breathing contain high levels of polyphenols, flavonoids, proanthocyanidins and other active ingredients, which help to filter the air and make the air flow fresher; it can also promote metabolism and expel dirt.
8. Folic acid
Folic acid is a B vitamin that is an indispensable nutrient for helping the formation of red blood cells. It is also a very important prenatal vitamin. If folic acid is lacking during pregnancy, it will affect the development of the baby, so pregnant women must supplement enough folic acid. It is recommended to take folic acid 30 minutes after breakfast, so that there is food in the stomach, which can reduce the stimulation of the gastrointestinal tract by folic acid and have better absorption effect.
9. Vitamin B complex
幫助代謝，早餐後吃最好，若有消耗體力活動，例如：跑步、苦力、搬家時，記得活動前2小時吃。
10. Collagen
Most commercially available collagen is hydrolyzed into small molecule peptides. Without the interference of other protein foods, it can be absorbed completely and achieve the best absorption rate. For those with weak intestines and stomach, it is recommended to take it after meals to avoid discomfort.
| replenishment time | before going to bed |
| health ingredients | Calcium, magnesium, etc. |
Health food suitable for eating before going to bed
Tip: Eat within 30 minutes before going to bed, and go to bed as soon as possible after eating.
1. Calcium
Many people use calcium supplements to strengthen bones and stabilize blood calcium balance. Calcium also has the properties of calming nerves and relaxing muscles, which can improve the quality of sleep. Fasting can reduce the interaction between calcium and food, so it is more recommended to supplement at night or before going to bed.
2. Magnesium
One of the essential minerals for the human body, it plays a role in bone health, metabolism and assisting muscle operation. Since the human body cannot synthesize it on its own, it is mainly ingested from food. Insufficient intake will affect sleep, nerve tension, muscle contraction, etc. Choosing to supplement before going to bed can relieve the above conditions.
Will nutritional supplements and drugs cause interactions?
Studies have pointed out that some drugs will affect the effectiveness of health foods, and may even interact with each other, so the timing of supplementation is very important!It is best to replenish [Western medicine] and [Chinese medicine] at least 1-2 hours apart!
How long does it take for health food to be effective?
Healthy food requires long-term maintenance, and everyone’s physical condition is different. Generally speaking, it takes 3-6 months to see the effect. If it is helpful to the body, you can supplement it in an appropriate amount every day!
3 common myths about health food
