Do you need to buy a separate vitamin D supplement if it’s in your multi? What about iron? Do you need another supplement for it too? The right supplementation is so important to your success after bariatric surgery. This is part 2 of the 6 Must-Have Vitamin & Mineral Supplements after Bariatric Surgery.

Hi, I’m registered dietitian nutritionist Dr. Susan Mitchell. You’re listening to the Bariatric Surgery Success podcast episode number 54. Most of my career I’ve worked in some type of media, particularly radio where I did morning drive nutrition spots for over 18 years. That’s what lead me to start podcasting and ultimately to you. I created Bariatric Surgery Success to provide you with life-changing information based on science along with simple strategies and tools to help you be successful in your transformation and your entire journey. So happy you’ve connected with me. You’re in the right place and I’m glad you’re listening.

Remember in part one we talked about when you have weight loss surgery, vitamin and mineral supplementation is one of those items that will be on your daily to-do list from now on. The right supplements are part of your new lifelong strategy for success.

So which supplements do you need? Let’s dig into more general suggestions for bariatric surgery remembering that your health care team may tweak these some based on your lab work and surgical procedure. In part 1, we looked in-depth at multivitamin and mineral supplements which give you good A-Z coverage and then we covered vitamin B-12.  If you missed it, the podcast is #53. Today in part 2, we’ll discuss iron, calcium and vitamin D, and thiamine.

The iron in your multivitamin mineral supplement may be sufficient and you won’t need to purchase a separate one. You can find doses of iron in multis ranging from 18mg up to 36, 45, 60mg or even more but these are typical. Your dose will depend on your lab work, if you’re female and still have your period, hope to get pregnant or if you’re anemic whether male or female. Your iron need is a good one to discuss with your bariatric dietitian.

Here’s a smart strategy for you: Take Vitamin C or consume a vitamin C rich food at the same time as you take your iron to increase iron absorption. If both C and iron are in your multi, you’re good to go. If you’re eating an iron rich food such as black beans for example, also eating food containing vitamin C such as a tangerine will boost the iron absorption.

Don’t miss this tip: Whether your multi contains iron which it usually does or you take it separately, be sure and take your calcium at a different time, about 2 hours later or the calcium will not be absorbed well by your body.

Speaking of calcium, Calcium Citrate is better absorbed than other types such as calcium carbonate. Recommended daily dose will be somewhere from 600 mg per day up to 1,200-1,500 mg per day.

We just said that calcium should not be taken with iron. The other important strategy for calcium is to take it in divided doses of 500-600 mg at a time. Why? That’s the maximum amount your body can absorb at one time and you don’t want to waste it.

Calcium is often sold in combination with vitamin D which helps increase the absorption of calcium from the intestine. You can take vitamin D with your calcium or get your vitamin D in your multi. How much Vitamin D do you need? The general recommendation is to take 3,000 International Units (IU) of Vitamin D3 per day. Your dose may be higher depending on your blood test. Be sure and look at the Supplement Facts on the multi or the calcium/vitamin D product and see if the vitamin D is D3, how much is in the supplement and the percent Daily Value. Remember the Supplement Facts label is on the back of products. This Supplement Facts label is specific to the US and I realize that if you’re listening from another country things will be different. The label tells you the serving size. Plus you’ll see each vitamin and mineral listed with the amount of each one and the percent Daily Value or the percentage of your daily needs.

What about Thiamin AKA vitamin B1: at least 12 mg should be included in your daily multi to prevent a deficiency so again check the label before you purchase.

However, a thiamin deficiency can occur with rapid weight loss, persistent vomiting, or not getting enough thru diet and you may be treated more quickly with higher doses than found in a supplement. Also very important to have your screening for thiamine deficiency. It can make you quite sick.

Check out various supplement companies. Try samples if they offer them. I partner with ProCare Health. Plus if you receive my Breaking Down Nutrition newsletter, there will be a 10% off code in there again this week too. If you don’t receive the newsletter, you can sign up for it on the home page of my website Breaking Down Nutrition.

Remember, take your supplements on schedule. It m makes a huge difference in your success. You’re worth it!