Health expert Cory Rodriguez, known on social media under the username HealthWithCory, explains the best time to take your vitamins: Depending on the supplement, you should take it at different times, like first thing in the morning or before bed.
The timing of taking vitamins isn’t necessarily important, but some supplements can be very effective and can improve absorption in your body. Taking them at specific times can also help minimize the chance of side effects.
For example, taking vitamin supplements with a meal can help your body absorb them better, improving your overall health, while some supplements work best when taken on an empty stomach, reports Gloucestershire Live.
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
Iron is an essential mineral for the production of red blood cells, which carry oxygen throughout the body. A lack of iron can lead to anemia, which can cause symptoms such as fatigue, weakness, and shortness of breath.
The best time to take iron supplements is on an empty stomach, as food can interfere with iron absorption, but if iron supplements cause stomach upset, you can take them with a meal.
Iron supplements may interact with some medications, so it is important to consult with your doctor before taking them. The human body requires a combination of vitamins and minerals to function effectively. Iron, in particular, is an essential mineral needed 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.
Corey 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 a meal, that’s fine. Iron appears to be best absorbed when taken every other day.”
Taking too much of a mineral can have adverse effects.
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 water-soluble vitamins. There are eight B vitamins, each of which has a different role in the human body:
Corey advises: “Because B vitamins give energy to some people, taking them at night can interfere with sleep. Take them in the morning.”
Taking a vitamin B supplement upon waking is recommended for its energizing effects. Research suggests that vitamin B-6 may disrupt sleep and lead to vivid dreams, so it’s best taken earlier in the day.
multivitamin
Multivitamins usually contain a combination of water-soluble and fat-soluble vitamins. Because fat aids in absorption, it is recommended that multivitamins be taken with meals to enhance absorption.
“Multivitamins contain a wide variety of vitamins and minerals, so they are best taken in the morning,” says Corey. “Multivitamins also tend to work better when taken with a meal, although this can vary depending on the specific ingredients in the multivitamin.”
magnesium
Magnesium is a mineral that is involved in over 300 enzymatic reactions in the body. It plays a role in muscle function, nerve transmission, and blood sugar control. A magnesium deficiency can result in symptoms such as muscle cramps, fatigue, and headaches.
Taking magnesium supplements with food may help reduce side effects. For best results, consistency is key.
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 often best achieved with continued long-term intake, so it can be taken at any time of day that suits you.
But Corey suggests: “Magnesium helps with sleep, so it makes sense to take it before bed, especially if you take magnesium glycinate.”
The best time to take a magnesium supplement may be in the evening, as magnesium promotes relaxation and sleep. Magnesium supplements may interact with some medications, so it’s important to consult with your doctor before taking them.
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.
