Taking vitamins and supplements is a great way to support overall health, but timing matters when it comes to maximizing their benefits. Utilizing supplements at the right time can enhance their absorption and effectiveness, which begs the question: When is the best time to take vitamins and other supplements?
While some vitamins and minerals work best when taken with food, others are better absorbed on an empty stomach. In addition, certain combinations can enhance or inhibit absorption, making it crucial to plan your intake accordingly.
Understanding when to take supplements can help optimize their benefits. This guide, supported by scientific research, will help you determine the best time to take vitamins for maximum impact.
When is the best time to take vitamins: morning or night?
The timing of supplements can influence their absorption and effectiveness.
Water-soluble vitamins, such as vitamin C and B vitamins, can provide an energy boost, making them ideal for the morning. Fat-soluble vitamins, including vitamins A, D, E and K, are best taken with meals for improved absorption, particularly meals with healthy fats, such as coconut oil, eggs, avocado, etc.
On the other hand, some minerals, like magnesium, have a calming effect and may be better suited for nighttime use.
While many people take their vitamins in the morning out of habit, the best time depends on the type of vitamin and how your body absorbs it. However, whenever you find is best for you, whether out of routine or for how you’ve found your body best responds, is the best time to take vitamins and other supplements.
In fact, studies have relayed that taking vitamins consistently at the same time each day helps with adherence and absorption.
Best time to take water-soluble vitamins
Water-soluble vitamins, such as vitamin C and B-complex vitamins (including B12, B6 and folate), dissolve in water and are best taken on an empty stomach for maximum absorption. They dissolve in water and are not stored in the body, requiring regular intake.
Vitamin C
Vitamin C is best taken in the morning or midday on an empty stomach to enhance absorption. It’s a good idea to use your vitamin C early in the day to support immune function and reduce fatigue.
Sunlight and other factors can lead to oxidation of vitamin C, which could lower its effectiveness. That’s why it’s recommended to take it early and store it in a cool, dark place.
Ingesting probiotics with vitamin C can also lead to better absorption.
B vitamins
Research has shown that B vitamins help convert food into energy, making them most effective when taken in the morning. Since they play a role in energy production, they are best taken early to avoid sleep disturbances.
You can take B vitamins with food, but it’s not necessary. It’s a good idea to take them with water or your morning beverage of choice.
Taking B vitamins together, such as in a B-complex supplement, is ideal, as they work better together. Using them in combination with probiotics can also enhance their absorption.
B-complex vitamins include:
The best time to take vitamins that are water-soluble is typically considered early and on an empty stomach, but you can take them any time of day that works for you. They also can be taken with or without food, along with water or your drink of choice.
Best time to take fat-soluble vitamins
Fat-soluble vitamins (A, D, E and K) are stored in the body’s fat tissues and liver. These vitamins require dietary fat for optimal absorption, making them most effective when taken with a meal containing healthy fats.
To maximize benefits, take fat-soluble vitamins with breakfast, lunch or dinner.
Here’s more on when is the best time to take vitamins that are fat-soluble:
Vitamin D
Studies have indicated that taking vitamin D with a meal containing fat increases its bioavailability. For example, a study published in the Journal of the Academy of Nutrition and Dietetics found that vitamin D absorption improved significantly when taken with a fat-containing meal.
Doubling up by pairing vitamin D and vitamin K is a good idea, as vitamin K helps your body absorb more vitamin D.
The best time to take vitamins D and K together is typically thought to be in the morning or afternoon, when the sun is out, since sunlight is the main way humans obtain vitamin D.
Vitamin A
Vitamin A is best taken with meals that contain healthy fats like olive oil, avocado or nuts to optimize absorption. It can be taken any time of time, and it’s a good idea to take it with the same meal (breakfast, lunch or dinner) every day if possible.
Vitamin E
Research has shown consuming vitamin E with healthy fats can boost its absorption greatly, so the best time to take vitamins like E is mealtime, whether that’s morning, noon or night.
Vitamin K
As mentioned, the best time to take vitamins that are fat-soluble are mealtimes, but vitamin K is a bit unique compared to other fat-soluble vitamins. Vitamin K stands out due to its three distinct forms: phylloquinone (vitamin K1), menaquinones (vitamin K2) and menadione (vitamin K3).
K1 and K2 are found in foods (K1 in leafy greens, K2 in some animal foods) and often included in supplements, while K3 is rarely found in either.
Both K1 and K2 can be taken at any time of day, but K2 supplements are best absorbed when paired with a meal or snack containing fat.
For optimal results, try to take vitamin K separately from vitamins A and E, as they may interfere with each other’s absorption. On the other hand, combining vitamin K with vitamin D can be beneficial, as they work together to maintain healthy calcium levels and support strong bones.
Best time to take multivitamins
Multivitamins contain a mix of water-soluble and fat-soluble vitamins, making their timing slightly tricky. The best approach is to take them with a meal containing some fat to aid in fat-soluble vitamin absorption while ensuring water-soluble vitamins are utilized effectively.
Multivitamins contain a combination of vitamins and minerals, some of which require fat for absorption while others do not. Because they often include B vitamins, which can boost energy, it is generally best to take multivitamins in the morning with food.
However, if a multivitamin contains iron or magnesium, taking it later in the day may be preferable to avoid potential stomach discomfort.
Research does suggest that taking multivitamins in the morning with breakfast improves compliance and absorption. Whether you opt for morning or night, consistency is key, so try to take your multivitamin at the same time each day if you can.
Best time to take prenatal vitamins
Prenatal vitamins are crucial for maternal and fetal health, often containing iron, folic acid and DHA, which are crucial for fetal development. Research has found that taking prenatal vitamins with food can reduce nausea, a common concern for pregnant individuals.
Because iron absorption is optimized on an empty stomach but can also cause discomfort, taking prenatal vitamins with a light meal, such as breakfast, is recommended. Pregnant women can be prone to having sensitive stomachs during the morning, though, so some may prefer to take prenatal vitamins with dinner before bed.
Here is a bit more on some prenatal vitamins to consume and the best time to take vitamins for pregnancy:
It’s best to take prenatal vitamins at the same time every day for consistency’s sake.
Best time to take minerals and other supplements
When is the best time to take vitamins, minerals and other supplements not specified above? Here are some recommendations:
- Iron is absorbed best on an empty stomach but can cause stomach irritation. It’s best taken in the morning on an empty stomach with vitamin C for enhanced absorption, but it should not be taken with calcium or caffeine, which can make it harder to absorb. Ideally consume iron one to two hours before or after a meal.
- Known for its muscle-relaxing and sleep-promoting effects, magnesium may be best taken at night. You can also take magnesium in the morning with food or split into two doses divided between morning and night. More specifically, magnesium glycinate and magnesium threonate are better to take in the morning since they aid energy levels, while magnesium oxide and magnesium chloride may be best to take at night since they promote sleep.
- If consuming high doses (more than 500 mg) of calcium, split intake into multiple doses for better absorption.
- Similarly to iron, zinc should be taken one to two hours before or after eating a meal, and you can ingest it with or without water. You should not take it with fiber, calcium or iron, which can interfere with absorption.
What vitamins should not be taken together?
Certain vitamins and minerals can interfere with each other’s absorption:
- Calcium and iron: Compete for absorption. Take iron supplements separately from high-calcium meals or supplements.
- Zinc and copper: High doses of zinc can interfere with copper absorption. If supplementing both, take them at different times.
- Vitamin C and B12: Some research has suggested that high doses of vitamin C may reduce B12 absorption when taken together. Consider spacing them apart.
- Fat-soluble vitamins (A, D, E, K): Avoid taking high doses together, as they may compete for absorption.
- Vitamin C and iron: Vitamin C enhances iron absorption, but taking excessive amounts together may lead to gastrointestinal discomfort. It is best to consume them in moderate amounts.
- Calcium and magnesium: These minerals compete for absorption, so taking them together in high doses may reduce their effectiveness. Consider spacing them apart.
- Zinc and magnesium: High doses of zinc can interfere with magnesium absorption. To optimize benefits, take them at different times of the day.
Conclusion
- Taking vitamins and supplements at the right time can enhance their effectiveness. To maximize the benefits of vitamins and supplements, it’s essential to take them when they can be utilized best and with the right combinations.
- Water-soluble vitamins like vitamin C and B-complex vitamins are best taken in the morning on an empty stomach, while fat-soluble vitamins should be taken with meals.
- Minerals like magnesium and iron have specific timing requirements for optimal absorption. For instance, magnesium may work better at night, and some nutrients should be spaced apart to prevent absorption interference.
- However, consistency appears to be the most important factor, so really the best time to take vitamins, minerals and other supplements is whenever you can on a consistent basis.
- Following a well-planned schedule based on research-backed guidelines can help you get the most out of your supplements. By aligning your supplement intake with your body’s needs, you can maximize their health benefits.
- Always consult with a healthcare professional before making significant changes to your supplement routine.
