The most effective way to take vitamins and minerals is by consuming them with a morning meal. There are a few supplements that can help you sleep better if you take them shortly before bedtime.
This means that the ideal time to take your vitamins depends on the type of vitamins you are taking as well as the desired health benefits.
Should You Take Vitamins in the Morning or at Night?
The best time to take vitamins and supplements will largely depend on what vitamins you’re taking. Not all vitamins are created equal. When people say vitamins, they usually mean micro-nutrients that can be classified as both vitamins and minerals.
You should take some of them with a meal in the morning to maximize their absorption. Some medications are better to take in the morning while others are better at night before you go to bed. Let’s talk about vitamins and minerals for each of the main groups you’ll find in the store:
The immune system needs vitamins and iron to function properly. Your immune system is responsible for protecting your body against illness. If you are not getting enough nutrients from food alone, taking multivitamins with Active Iron can help support your immune system.
Best Time to Take Vitamin A
Vitamin A is important for maintaining healthy vision, organs, and reproductive system. There is no difference in taking vitamin A in the morning or evening, so take it whenever is most convenient.
You should take both Vitamin A and beta-carotene with a source of fat because they are both fat-soluble. Taking vitamin A supplements with a meal is recommended by many manufacturers.
Best Time to Take B Vitamins
B vitamins play an important role in helping the body to function properly and stay healthy. If you are low in certain B vitamins, you may experience fatigue. Severe deficiencies in B vitamins can cause confusion and anemia.
The majority of people take B vitamins in a combined pill form or as a separate B vitamin supplement.
Best Time to Take Vitamin C
Vitamin C helps improve your immune system function and also protects your cells from free radical damage. You can take this medication without having to eat a meal. The recommended amount of iron to consume daily is 75 milligrams for adult women and 90 milligrams for adult men.
Some people may experience gastrointestinal issues such as stomach upset and diarrhea when taking large doses of vitamin C. If you find that taking this supplement bothers your digestive system, taking a buffered type of vitamin C can help.
If your doctor has recommended that you take extra iron, you should take your vitamin C at the same time in order to help your body absorb the iron better.
Best Time to Take Vitamin D
Vitamin D, often referred to as the “sunshine vitamin,” plays a variety of roles in the human body. Vitamin D is important for many reasons. It helps maintain a strong immune system, builds bones in conjunction with calcium, and allows nerves to send messages throughout the body.
Your body produces vitamin D when your skin is exposed to sunlight. You may need to supplement vitamin D if your levels are low because you risk getting skin cancer from excessive sun exposure.
Vitamin D is easier for the body to absorb when taken with a meal that contains some fat. The time of day does not matter for vitamin D absorption.
There is no scientific evidence to support the claim that vitamin D interferes with sleep.
Best Time to Take Vitamin E
Vitamin E is beneficial for your health in several ways. It guards your cells from harm, strengthens your immune system, and helps keep your blood vessels open and prevents blood clots. If you’re not getting enough of a particular nutrient, it can lead to health problems. For example, not getting enough vitamin B12 can cause nerve damage, vision problems, and a weakened immune system.
Take vitamin E with a fat-containing meal. There is no definitive answer as to whether it is better or worse for your health to take the medication at any particular time of day.
Best Time to Take Vitamin K
Vitamin K helps your blood clot. Vitamin D3 also has many benefits for your health. It can help to build strong bones, protect you from cancer, and improve your body’s sensitivity to the hormone insulin, which can help to fight diabetes.
Take vitamin K with a meal that contains fat. There is no definitive answer to whether it is better to take your vitamin K supplement in the morning or evening.
Best Time to Take Calcium
Did you know that it also supports proper muscle and nerve function? You’ve probably heard that calcium builds strong bones, but did you know that it also supports proper muscle and nerve function? Many people (especially those who don’t drink much milk or eat calcium-supplemented foods) don’t get enough calcium. Adults and children 4 and older need between 1,000 and 1,300 milligrams of calcium a day.
There are various types of calcium and tailored recommendations for how to consume them. Common forms of calcium, like calcium citrate, can be taken with or without a meal. Calcium carbonate is less expensive, but it needs stomach acid to help break it down, so it’s best to take it with food.
Your body cannot absorb more than 500 milligrams of calcium at one time. You should divide up your dose of medication throughout the day, especially if your doctor has recommended consuming a large dose daily.
Some research from 2014 indicates that calcium may help you fall asleep, and many supplement products contain both calcium and magnesium. Talk to your doctor to figure out what plan is best for you.
Best Time to Take Magnesium
Magnesium is a mineral that helps your body regulate nerve function, control blood pressure, and build bone in conjunction with calcium. When magnesium levels are too low, people may experience nausea, loss of appetite, fatigue, or weakness.
Magnesium may cause digestive issues and loose stools. The popular constipation remedy Milk of Magnesia contains a high amount of magnesium hydroxide, which usually produces a bowel movement within six hours.
If magnesium is causing you to have loose stools, try reducing your dosage. A dose of 100 milligrams may be suitable for you.
Magnesium is most beneficial when taken at night because it helps induce a deep, restful sleep. Some people who have leg cramps at night find relief by taking magnesium supplements.
Best Time to Take Multivitamins
Multivitamins are a combination of what researchers think are the most important vitamins and minerals put into one pill that can be taken daily (or in some cases, multiple pills that can be taken daily). Many multivitamins contain vitamin C, some or all B vitamins, vitamins A, D, E, and K, as well as minerals like zinc, selenium, and copper.
The use of multivitamins has gone down over the past few years as more people have started to take individual supplements, such as vitamin D. Although a study published in 2016 in JAMA showed that nearly one-third of Americans take daily multivitamins, this number has not changed much since 2012.
Many people take a multivitamin when they wake up in the morning, especially if they need to take other medications as well. You should consume this vitamin with a snack or meal because it is fat-soluble.
You should take your multivitamin with a meal that contains some fat in order to absorb it properly. Large multivitamin supplements can cause stomach upset if taken without food.
More research is needed to determine how multivitamins affect your sleep, if they do at all. It is also unclear whether the time of day you take them can impact this. There is currently not enough evidence to say that multivitamins should be avoided at night, so feel free to take them at whatever time is most convenient for you.
When is the Best Time of Day to Take Prenatal Vitamins?
- Pregnant and breastfeeding women may benefit from taking prenatal vitamins because of their extra requirement for essential nutrients. However, it is advised that pregnant women or those on medication check with a healthcare professional before taking vitamin or mineral supplements.
- As with traditional multivitamins, prenatal vitamins are best taken in the morning and as part of your daily routine.
Best Time to Take Omega-3 Fatty Acids (Fish Oils)
You can take omega-3 at any time of the day. To improve the absorption of omega-3, you should take it with a meal that includes healthy fats.
Omega-3s, which come from fish oil, are an important nutrients for your body. They help improve heart health, protect your brain function, and support proper growth.
Omega-3 has some side effects such as acid reflux. You can combat drowsiness by splitting your daily dose into two smaller ones and taking one in the morning and one in the afternoon.
To ensure that you’re getting the most out of your omega-3 supplement, take it with a meal that contains a healthy fat source. The supplementation can be more effective and have fewer side effects if you take it with this.
Best Time to Take Folic Acid
The man-made version of Vitamin B9 (Vitamin Folate) is folic acid. Folic acid is important for the production of healthy red blood cells. Folic acid is important for pregnant women as it helps support the development of the baby’s brain, skull and spinal cord.
Folic acid is a water soluble supplement, meaning that it’s best taken with water. You can take it at any time of the day.
Best Time to Take Zinc
Zinc is known for its immune-boosting qualities. Take zinc either one or two hours before meals, with a glass of water for best results. You can take zinc at any time of day.
Best Time to Take Water-Soluble vs Fat-Soluble Vitamins
We have discussed various fat-soluble and water-soluble vitamins throughout this guide. Vitamin D is a fat-soluble vitamin, which means it is best taken with high-fat foods.
The best time to take fat-soluble vitamins should be based on your eating pattern and when this type of vitamin will be most easily absorbed. You can take them either after your breakfast or your last meal of the day.
Conversely, water-soluble vitamins are most effective when taken on an empty stomach. This can mean taking them on an empty stomach or more than two hours after you have last eaten.
Vitamin C, which is water soluble, is an example of a vitamin that is found naturally in several popular products, including orange juice.
Can I take my vitamins at night?
You can choose to take any vitamin at night that does not interfere with your sleep or that will not affect the absorption of the vitamin. As a result, you can take the following vitamins at night:
- Iron if you are taking Active Iron
- Vitamin D
- Vitamin C
- Vitamin E
- Magnesium
When to Take Vitamins Chart
This table shows the best time of day to take each type of vitamin supplement.
| Type of Vitamin | Best Time of Day to Take |
| Multivitamins | Morning |
| Prenatal Vitamins | Morning |
| Vitamin B | Morning |
| Vitamin D | Morning or Night with whole-fat milk, avocado, or flax |
| Vitamin C | All-day with water |
| Folic Acid | All-day with water |
| Iron | Active Iron – Whenever suits you |
| Magnesium | No perfect time – just be consistent |
| Omega-3 Fatty Acid (Fish Oils) | Morning & Afternoon |
| Vitamin E | Nighttime with a meal |
| Zinc | One to two hours before meals is the best time to take this medication. |
When is the best time to take vitamins: Conclusion
You need to take vitamin and mineral supplements daily for them to be effective. Some vitamins, minerals, and supplements are more effective when taken at specific times. However, the most important thing is to be consistent with taking them.
You should also check with your doctor to see if any supplements you’re taking might interact with your medications. The timing of when you take your vitamins depends on the specific vitamins you are taking.
The best way to develop a habit is by doing it regularly. Include them as part of your normal morning or evening routine. You should take supplements in a consistent way to ensure you’re getting the right amount of nutrients.
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