What is the best time of day to take vitamin supplements?
What is the best time of day to take vitamin supplements?
The best time of day to take vitamin supplements depends on the specific type of vitamin and your individual health needs. Proper timing can enhance the absorption and effectiveness of the supplements.
Fat-Soluble Vitamins:
Vitamins A, D, E, and K are fat-soluble, meaning they are best absorbed when taken with meals that contain fat. For optimal absorption, it’s recommended to take these vitamins with a meal that includes healthy fats, such as avocados, nuts, or olive oil. This approach enhances the body’s ability to absorb and utilize these essential nutrients (Ross et al., 2011).
Water-Soluble Vitamins:
Water-soluble vitamins, including vitamin C and the B-complex vitamins, dissolve in water and are best taken on an empty stomach. Taking them first thing in the morning, about 30 minutes before breakfast, or two hours after a meal, can improve absorption. For example, vitamin C is best taken in the morning as it may provide an energy boost and support immune function throughout the day (Padayatty et al., 2010).
Timing for Specific Benefits:
Certain vitamins are best taken at specific times to maximize their benefits. For instance, magnesium, which supports muscle relaxation and sleep, is often recommended to be taken in the evening. Conversely, B vitamins, which are known to boost energy, should be taken in the morning to avoid potential interference with sleep (Kennedy, 2016).
Avoiding Interactions:
It’s also important to consider potential interactions between vitamins and other medications or supplements. For instance, calcium can interfere with the absorption of iron if taken together. Therefore, it’s advisable to take calcium and iron supplements at different times of the day. Additionally, taking a multivitamin with a large meal can help minimize any gastrointestinal discomfort that some supplements might cause (Cohen, 2014).
Conclusion:
The best time of day to take vitamin supplements varies depending on the type of vitamin and your personal health goals. Fat-soluble vitamins should be taken with meals containing fat, while water-soluble vitamins are best taken on an empty stomach. Additionally, consider timing supplements to align with their specific benefits and avoid potential interactions.
References:
Ross, A. C., et al. (2011). The 2011 report on dietary reference intakes for calcium and vitamin D from the Institute of Medicine: What clinicians need to know. The Journal of Clinical Endocrinology & Metabolism.
Padayatty, S. J., et al. (2010). Vitamin C as an antioxidant: Evaluation of its role in disease prevention. Journal of the American College of Nutrition.
Kennedy, D. O. (2016). B vitamins and the brain: Mechanisms, dose and efficacy–A review. Nutrients.
Cohen, P. A. (2014). Hazards of dietary supplements. The New England Journal of Medicine.