Health experts share some tips on the best time to take your vitamins, like first thing in the morning or just before bed. While timing isn’t everything, the timing of some supplements can make a big difference and increase their effectiveness.
Taking certain vitamins at specific times can reduce the risk of unpleasant side effects. For example, taking vitamin supplements with meals can improve your body’s absorption of the vitamin, enhancing its overall health benefits.
Health expert Cory Rodriguez, known on social media as HealthWithCory, suggests that vitamin D, for example, is most effective when taken in the morning, while minerals such as iron are best absorbed when taken on an empty stomach, he adds.
read more: Order your Taylor Swift Collector’s Edition magazine today!
read more: Enter our giveaway to win £1,500 worth of Aldi gift vouchers and host a sizzling BBQ to remember.
Vitamin D
According to Gloucestershire Live, vitamin D is essential for maintaining the balance of calcium and phosphate in the body, which is vital for healthy bones, teeth and muscles.
Our bodies produce vitamin D when our skin is exposed to direct sunlight when we’re outdoors. The NHS advises that “you should not take more than 100 micrograms (4,000 IU) of vitamin D a day as it may be harmful.”
As for the best time to take vitamin D, Corey said: “Morning is a good time to take vitamin D, as there is evidence that taking it at night can disrupt melatonin levels.”
iron
While the human body requires a variety of vitamins and minerals for optimal functioning, iron is a key mineral that is essential for growth and development.
Iron helps make hemoglobin, the protein in red blood cells that carries oxygen from the lungs to all parts of the body. Additionally, iron plays an important role in making myoglobin, the protein that carries oxygen to muscles.
Iron helps produce certain hormones your body needs to function. “Iron is best absorbed when taken on an empty stomach, but some people can’t tolerate being hungry and need to take it with meals, so that’s fine. Iron appears to be best absorbed when taken every other day,” says Corley.
However, taking too much of the mineral can have undesirable effects.
Vitamin B
Unlike other essential nutrients, the human body does not have the ability to produce or store water-soluble vitamins, so these important nutrients must be obtained from other sources, such as 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 energy to some people, taking them at night can disrupt sleep. Take them in the morning,” Corey said.
B vitamins are known for their energizing effects, so they’re best taken once your day is underway. Research has shown that vitamin B-6 in particular can disrupt sleep and lead to intense dreaming, so it’s best to take it earlier rather than later to avoid these effects.
multivitamin
Multivitamins are packed with water and fat-soluble nutrients, and research shows that fat in particular aids absorption, so it’s best to take a multivitamin with a meal.
Corley said: “Multivitamins contain a wide range 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
It is recommended that magnesium be taken with food to reduce potential side effects, and continued intake is important to see results.
Magnesium has many health benefits: studies have shown that it can help regulate blood sugar levels, lower the risk of migraines, lower blood pressure and prevent depression.
The benefits of magnesium are most noticeable when taken regularly over an extended period of time, so whether you take it in the morning or evening, follow whatever works for your routine.
But, Corey said, “Magnesium helps with sleep, so it makes sense to take it before bed, especially if you’re taking 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 want to improve focus, calmness and reduce anxiety during the day, otherwise it’s ideal to take in the evening to relax, balance the nervous system and promote quality sleep.
Corey said: “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 we want to control those levels later in the day to keep us awake.”
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.
Sign up for our Echo Daily newsletter so you don’t miss out on the biggest stories and breaking news.
