Of all the supplements on the market, multivitamins rank at the top of the list as the most popular dietary supplements among adults of all ages, according to the Centers for Disease Control and Prevention. In fact, the National Institutes of Health reports that nearly one-third of U.S. adults rely on multivitamins to meet their daily nutrient needs.
However, unlike getting a prescription from your doctor, when you buy an over-the-counter supplement, such as a multivitamin, you have to decide for yourself when and how to take it. So we asked a nutritionist about the best times to take a multi, and whether you should take it with or without food. Read more.
Factors to consider
Types of multivitamins
Multivitamins can be divided into two groups. Some contain only vitamins, while others are known as multivitamin-mineral supplements, which contain a blend of both vitamins and minerals. Both categories of multivitamins typically include water-soluble vitamins C and B complex and fat-soluble vitamins A, D, E, and K. As the name suggests, water-soluble vitamins dissolve in water. Water-soluble vitamins require fat for absorption. To maximize the absorption of these fat-soluble vitamins, they are best taken with meals that contain dietary fat. For example, a salad with an olive oil-based dressing or a turkey sandwich with avocado and cheese.
personal preference
Personal preference also plays a big role when it comes to timing your mulch. To be honest, remembering to take supplements every day is not easy. That’s why choosing a time that fits into your schedule is one of the best ways to stay consistent. This is where building habits come in handy. For example, you can take a multivitamin every day with breakfast or before bed, just before writing in your diary.
stage of life
Would you like to enter a new life stage? Your specific life stage can also help determine the right time to take a multivitamin. For example, if you’re pregnant, it’s generally a good idea to take a prenatal supplement (a multivitamin formulated to meet the needs of a pregnant person). However, you may also be suffering from nausea, which may prevent you from taking food or supplements in the first place. That’s why you should take it before giving birth, at a time when you’re least likely to feel nauseous, says Ryann Kipping, MPH, RDN, founder of The Prenatal Nutrition Library App.
health conditions and medicines
Certain health conditions often require medication, which can interact with the nutrients in your multivitamin. For example, hypothyroidism is often treated with levothyroxine, but the drug requires a four-hour gap between supplements to be properly absorbed, says Megan, a private practice physician based in Detroit. says Megan Pendleton, MD, RD, of Pendleton Nutrition. Thyroid medications usually need to be taken first thing in the morning before meals or coffee, so you may want to plan on taking a multivitamin with lunch.
Additionally, keep in mind that calcium can interfere with certain antibiotics and blood pressure medications, and vitamin K can interfere with the effectiveness of blood thinners such as Coumadin, Pendleton explains. Masu. “The best thing to do is always consult your dietitian, doctor, or pharmacist to make sure your supplements are safe,” she says.
morning and evening
There is much debate about whether it is best to take multivitamins in the morning or at night. So, let’s compare the pros and cons of each.
One of the benefits of choosing morning is the convenience of incorporating it into your morning routine. Morning schedules tend to be more structured and predictable, making it easier to stick to new habits. Kipping suggests placing a multivitamin bottle next to your breakfast items. This will give you a visual reminder to take it at the same time each morning. But if you regularly skip breakfast, Pendleton says, “taking multivitamins on an empty stomach can cause digestive upset.” In these situations, taking it at breakfast may not be the best option.
Conversely, taking a multivitamin at night has the benefit of reducing the risk of potential interactions with medications or other supplements taken earlier in the day. Conversely, a potential downside is that you might remember to take your multivitamin in the evening after a long day, Pendleton says. In this case, it may be helpful to keep the bottle on your bedside table.
Pendleton also points out that there’s a common misconception that the B vitamins (such as B12) found in multivitamins have an energizing effect that can interfere with sleep. However, “this comes from a misunderstanding of the role of B vitamins in the body. They are necessary for the body to use energy, and a deficiency can cause fatigue, but they themselves do not produce energy.” It doesn’t have a stimulant effect or a stimulatory effect,” she explains. Therefore, taking a multivitamin at night according to your schedule will not disrupt your sleep.
A final note: If you need to take multiple tablets or capsules, which is the case with some prenatal vitamins, you may consider spacing them out throughout the day, Kipping suggests. Masu.
meal timing
If given the opportunity to take a multivitamin with or without food, it is best to take it with a meal. As mentioned above, multivitamins typically contain fat-soluble vitamins A, D, E, and K. Therefore, multivitamins are better absorbed when combined with dietary fat sources such as olive oil, avocado, nuts, seeds, eggs, dairy products, and fish. Additionally, Pendleton and Kipping point out that combining multivitamins with meals can also help reduce potential gastrointestinal side effects such as nausea, diarrhea, and constipation.
As for which meals of the day are best, Pendleton says, “There isn’t enough research on the effect of different meal times on multivitamin absorption. Meal timing is probably less important than meal composition.” says. Remember to take your multivitamin with meals that include dietary fat sources. However, it doesn’t matter if it’s breakfast, lunch, or dinner.
Expert recommendations
After considering all of the above factors, experts agree that the best time to take a multivitamin depends on your individual medical needs, gastrointestinal tolerance, lifestyle preferences, and diet composition. “There is research that supports the effectiveness of supplementing with some vitamins in the morning and evening,” Pendleton says. However, both nutritionists say this is more important in the case of individual dietary supplements containing one vitamin or mineral. If supplementing with a single nutrient, consult your staff pharmacist for specific timing. Considering the evidence, multivitamins contain a variety of nutrients, so there are no hard and fast recommendations for when to take them, Pendleton says.
After all, “the best time to take a multivitamin is when you remember to take it consistently,” Kipping says.
conclusion
There are many things to consider when choosing the best time to take a multivitamin. From specific types of multivitamins to personal preferences, unique stages of life, and potential drug interactions, each of these factors plays a big role in supplement timing. According to nutritionists, the best time to take a multivitamin is with a meal that includes dietary fat to optimize absorption. And in general, whether you take your supplements in the morning or in the evening is a matter of personal preference. However, it’s always best to consult your doctor or nutritionist to choose the best time for your needs.
