Consult with your doctor before taking vitamins and supplements to ensure they are safe for you. Be aware of vitamin “megadoses,” which may be detrimental to your health. Taking too many of them for a long time can have harmful effects. Effervescent Vitamin and mineral supplements have up to 1g of salt per tablet.
Remember that Vitamins C and the B Complex are the only supplements you can mix with water to get their nutritional value. Other vitamins need fat to circulate through your system. [4] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Buy single pills of vitamin C or B complex at your local pharmacy and crush them. Ask your doctor, pharmacist, or health store specialist if there are powdered or liquid versions of the vitamins you can mix with water.
Make sure the vitamins are ground into a fine powder so that they mix easily into the water. Be aware that not fully pulverizing the pills could make it difficult for your body to absorb them. Crush only the recommended daily dose of your vitamin.
Avoid taking more than the recommended value per day. This can help prevent serious health conditions from consuming too many vitamins.
Use boiled or distilled water, not plain tap water. Fill the water bottle ¾ full and then add the vitamins. Consider adding them to warm water for better dissolving and absorption by your body. [7] X Research source
Add slices of lemon or orange or your water for a boost of vitamin C. [9] X Research source Add raspberries to your water for a boost of B vitamins. [10] X Research source You can also get B vitamins from papayas, cantaloupe, and oranges. These can help flavor your water. [11] X Research source Try adding a little grapefruit juice. It is low in calories, rich in phytonutrients and anti-oxidants, as well as vitamin A and C.
Mix vegetables and fruits high in Vitamins C and B Complex to the water and some ice cubes. Consider choices like spinach, kale, strawberries, and blueberries. Remember that getting vitamins through food is the best way to get them. Adding fruits and veggies high in water-soluble vitamins may be the optimal way to do this.
Drink these beverages if you are in a pinch or want the flavor.
Be aware that foods such as fruit, vegetables, potatoes, grains, and dairy foods are high in water-soluble vitamins. [15] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source Exposing water-soluble vitamins to heat can cause them to lose their potency or destroy them altogether. [16] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source Getting water-soluble vitamins is often easiest by steaming or grilling foods and pouring cooking water into soups or stews. [17] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
Vitamin C, or ascorbic acid, is an antioxidant that promotes tissue health and helps your body absorb iron. It may also help heal wounds. B vitamins, including niacin and B-12, help maintain the health of your circulatory system, brain health, cell metabolism and nerve function.
Women should get 75 mg vitamin C while men should aim for 90 mg. Eating citrus fruits, berries, tomatoes, potatoes, peppers, broccoli, spinach and drinking 100% fruit juices can help you reach your vitamin C goal every day. Get the recommended daily dose of the B-vitamins according to the specific vitamin. For example, adults need 2. 4 mg of B-12 per day; 400 micrograms of B-9, which is also called folic acid; and 14 – 16 milligrams of B-3, or niacin, every day. Eating a range of foods such as whole and fortified or enriched grains, nuts, peas, meat, shellfish, poultry, eggs, dairy, peanut butter, and bananas can help you get all of the B vitamins you need. [20] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
