Health experts explain the best time to take vitamins, like first thing in the morning or before bed — while the timing isn’t crucial, the timing of some supplements can actually be crucial and increase their effectiveness.
Taking certain vitamins at specific times can help minimize the chances of experiencing side effects. For example, combining a vitamin supplement with a meal can help the vitamin be better absorbed by the body, enhancing its overall health benefits.
Health expert Cory Rodriguez, known on social media as HealthWithCory, says that nutrients like vitamin D are most effective when taken in the morning, while minerals like iron are best absorbed when taken on an empty stomach, he says.
Vitamin D
Vitamin D plays a key role in maintaining calcium and phosphate balance in the body, which are essential for the overall health of bones, teeth and muscles.
Your body produces vitamin D when you’re outdoors and your skin is exposed to direct sunlight. The NHS says: “You should not take more than 100 micrograms (4,000 IU) of vitamin D a day as this may be harmful.”
As for when to take your vitamin D, Corey says: “It’s best to take it in the morning, as there’s evidence that taking it in the evening can disrupt your melatonin levels.”
iron
The human body requires a combination of vitamins and minerals to function effectively. Iron, in particular, is an essential mineral required to support the body’s growth and development.
Your body uses iron to make hemoglobin, the protein in red blood cells that carries oxygen from the lungs to all parts of your body. Iron is also essential for the production of myoglobin, the protein that delivers oxygen to your muscles.
Iron also plays a key role in the synthesis of certain hormones needed for bodily functions. Corley says, “Iron is best absorbed when taken on an empty stomach, but some people can’t tolerate being hungry so if you need to take it with meals, that’s fine. Iron appears to be better absorbed when taken every other day.”
Taking too many minerals can cause side effects. It is recommended that you take minerals daily with a meal. Taking mineral supplements on an empty stomach can cause side effects, including stomach discomfort, in some people.
Vitamin B
The human body cannot synthesize or retain water-soluble vitamins on its own, which means these essential nutrients must be obtained from animal foods, plants, and sometimes supplements.
Vitamin C and several B vitamins are among the many different types of water-soluble vitamins. There are eight different B vitamins, each of which has a different role in the human body.
- Thiamine
- Riboflavin
- Vitamin B-6
- Niacin
- Biotin
- Vitamin B-12
- Folic acid
- Pantothenic acid
“Because B vitamins give some people energy, taking them at night can interfere with sleep. Take them in the morning,” says Corey.
Taking B vitamins after waking up is recommended due to their energizing effects. Research has shown that Vitamin B-6 can disrupt sleep patterns and cause vivid dreams. To reduce this negative effect, consider taking these supplements earlier in the day.
multivitamin
Multivitamins often contain both water-soluble and fat-soluble vitamins, and research shows that fat aids absorption, so it’s recommended that multivitamins be taken with meals to aid absorption.
“Multivitamins contain a wide variety of vitamins and minerals, so they are best taken in the morning. Multivitamins also tend to work better when taken with a meal, although this can vary depending on the specific ingredients in the multivitamin.”
magnesium
We recommend taking magnesium supplements with meals to mitigate certain negative effects, with consistency playing a key role in optimizing results.
Magnesium has many health benefits: studies have shown it can help regulate blood sugar levels, lower the risk of migraines, lower blood pressure and prevent depression.
The benefits of magnesium are primarily associated with long-term use, so it can be taken at any time of day depending on what works best for you.
But Corey suggests: “Magnesium helps with sleep, so it makes sense to take it before bed, especially if you take magnesium glycinate.”
Ashwagandha
Ashwagandha is known to help relieve stress, and studies have shown it may also boost energy levels and improve focus.
Plant-based ashwagandha is effective when taken in the morning if you are looking to improve focus, calmness and reduce anxiety during the day, otherwise it is ideal to take in the evening to help relax, balance the nervous system and promote quality sleep.
Corey says: “When it comes to anything that reduces cortisol (the stress hormone), I like to take it later in the day to align with my body’s natural response. Cortisol levels are higher in the morning and keep you awake, so I want to get those levels under control later in the day.”
You may not see immediate results from taking ashwagandha, and it may take several months before you begin to see benefits. It’s important to consult with a medical professional to determine if ashwagandha, or any other supplement, is right for you.
Important things to remember:
Although it is safe to take vitamin and mineral supplements, it is important to remember that you will be most beneficial getting these nutrients from foods such as:
- Kale
- spinach
- nuts
- fruit
- Lean meat
Always check with your doctor before making any major changes to your diet or lifestyle to rule out any underlying vitamin or mineral deficiencies.
