Every vitamin and mineral in our body plays a unique role in maintaining overall health. Now, health experts have revealed the best time of day to take certain vitamins.
Health experts tell us the best time to take your vitamins — either before dawn or before bed.
Timing isn’t always important, but with certain supplements, timing can make them much more effective. Taking certain vitamins at the right time can help you avoid unwanted side effects. For example, taking vitamins with meals can increase your body’s ability to absorb nutrients, increasing the health benefits.
Social media health influencer Cory Rodriguez (known online as HealthWithCory) advises that vitamin D is most effective when taken in the morning, but he suggests that minerals such as iron are best absorbed on an empty stomach.
Vitamin D
Essential for maintaining calcium and phosphate balance in the body, vitamin D is key to healthy bones, teeth and muscles, reports Gloucestershire Live. Our bodies produce lots of vitamin D when sunlight hits our skin during outdoor activities, and the NHS warns: “Do not take more than 100 micrograms (4,000 IU) of vitamin D a day as this may be harmful.”
Corley recommends the morning as the best time to take vitamin D, saying: “I try to take my vitamin D in the morning because there’s evidence that taking it at night can disrupt melatonin levels.”
iron
The human body needs a mixture of vitamins and minerals to function properly. Iron, in particular, is a mineral that is important for growth and development. Iron is used by the body to produce hemoglobin, a protein in red blood cells that carries oxygen from the lungs to the rest of the body. It is also essential for producing myoglobin, which delivers oxygen to muscles. Iron is also important for the production of certain hormones.
“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, which is fine,” says Corey. “Iron seems to be absorbed better if taken every other day.” However, too much of the mineral can be bad for you, so it’s best to take it every day with a meal. Taking mineral supplements on an empty stomach can cause side effects, including stomach upset.
Vitamin B
The human body cannot make or store water-soluble vitamins on its own, so we must obtain them from animal and plant foods, or in some cases, supplements. There are many types of water-soluble vitamins, such as vitamin C and the B vitamins, of which there are eight in total, each of which plays a different role in the body.
- Thiamine
- Riboflavin
- Vitamin B-6
- Niacin
- Biotin
- Vitamin B-12
- Folic acid
- Pantothenic acid
“Because B vitamins can be energizing for some people, taking them at night can disrupt your sleep, so take them in the morning,” says Corey. That’s because B vitamins have energizing properties. Research has shown that vitamin B6 in particular can disrupt sleep and lead to vivid dreaming, so taking the drug earlier in the day may help counter this issue.
multivitamin
Research shows that multivitamins generally contain both water-soluble and fat-soluble vitamins and are best taken in the morning. They’re also best taken with a meal, as fat aids absorption. “Multivitamins contain a variety of vitamins and minerals, so they’re best taken in the morning. Many people also find that it’s best to take a multivitamin with a meal, but this can vary depending on the specific ingredients in the multivitamin.”
magnesium
Magnesium is best taken with food to prevent any potential negative effects, and consistency is key to getting the benefits. Research has shown that magnesium has a wide range of health benefits, including improving blood sugar control, preventing migraines, lowering blood pressure, and even preventing depression.
However, magnesium’s benefits are mostly associated with long-term use, so you can take it at any time of day depending on what works best for you. Corley recommends taking magnesium glycinate before bed to aid sleep, explaining, “Magnesium helps with sleep, so it makes sense to take it before bed, especially if you’re taking magnesium glycinate.”
Ashwagandha
Known for its stress-relieving properties, ashwagandha can also boost energy and focus. Corey recommends taking it in the morning to improve focus and reduce anxiety throughout the day, or in the evening to help you relax and improve the quality of your sleep.
“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 you want to get those levels under control later in the day,” he says.
It may take several months to feel the benefits of ashwagandha, so it’s important to consult with a medical professional before starting a new supplement regimen.
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.
