February 28, 2024
Assistant Beauty & Health Editor
Assistant Beauty & Health Editor
Hannah Frye is the Assistant Beauty Editor at mindbodygreen. She has a B.S. in journalism and a minor in girls’s, gender, and queer research from California Polytechnic State University, San Luis Obispo. Hannah has written throughout life-style sections together with well being, wellness, sustainability, private improvement, and extra.
Expert assessment by
mbg Nutrition Research Scientist
Emma Engler, M.S., is a Nutrition Research Scientist at mindbodygreen supporting vitamin product analysis, improvement, and innovation, in addition to science training and communications.
Image by Tatjana Zlatkovic / Stocksy
February 28, 2024
Stomach aches, nausea, and fatigue are a couple of of the unwanted side effects you would possibly really feel after taking your nutritional vitamins. However, taking your dietary supplements on the proper time of day or night time may also help fight these unwanted side effects for good.
We know that it may be complicated to resolve when to take sure nutritional vitamins (there are many completely different varieties on the market, in spite of everything), so we made it simpler with this cheat sheet. Here’s the most effective time to take each vitamin in your each day routine.
The need-to-knows:
- B nutritional vitamins should not be taken at night time. Since they are typically fresher for some people, they might trigger sleep hassle in some individuals. While this is not the case for everybody, different dietary supplements like magnesium and CBD are extra appropriate for bedtime.
- Fat-soluble nutritional vitamins ought to be taken with meals. This consists of nutritional vitamins A, D, E and Okay. Taking these with meals will encourage correct absorption into the physique.
- Vitamins, minerals, and different lively components can have treatment interactions, resembling interfering with absorption, so ask your doctor about the way to time yours together with your different prescriptions to be secure.
What time to take nutritional vitamins & dietary supplements
Below you will discover a breakdown of a very powerful directions for taking every of the favored nutritional vitamins. We’ll let you already know if it ought to be taken with or with out meals, what time of day is greatest, and any frequent contraindications to bear in mind.
Vitamin A: Anytime, with meals
“Vitamin A is a fat-soluble vitamin. Like all fat-soluble vitamins (A, D, E, and K), its bioavailability increases when they are taken with a source of fat,” explains registered dietician Maya Feller, R.D., CDN.
Either take your vitamin A with a full meal containing wholesome fat or make a snack with components like avocado, peanut butter, and many others. to make sure it is absorbed correctly.
Feller provides that people who find themselves pregnant or have liver illness will need to discuss to their physician earlier than beginning vitamin A (particularly within the retinol kind) supplementation. Some blood thinner medicines can even have contraindications with excessive doses of vitamin A, she says, so flag these to your physician for those who’re on them too.
Vitamin C: Anytime, with or with out meals
“Vitamin C is a water-soluble vitamin and does not need to be taken with food to increase bioavailability,” Feller says.
However, when taken in extra, some individuals expertise GI signs together with upset abdomen and unfastened stools when taking vitamin C, so preserve that in thoughts for those who’re attempting a brand new product.
Anyone who’s vulnerable to particular forms of kidney stones will need to discuss to their physician first.
Vitamin D: Anytime, with meals
Vitamin D’s bioavailability will increase once you take it with a meal that incorporates fats, Feller says. However, the time of day does not matter as a lot.
Vitamin E: Anytime, with meals
Vitamin E is one other fat-soluble vitamin that ought to be taken with a meal that incorporates wholesome fat to extend absorption.
Similar to vitamin A, these on blood thinner medicines will need to discuss to their physician about when and if to take this one.
Vitamin Okay: Anytime, with meals
Vitamin Okay is a fat-soluble vitamin that is greatest taken with meals.
Lifestyle doctor and longevity skilled Poonam Desai, M.D. suggests that individuals with kidney well being considerations discuss to their physician about when and if to take this vitamin.
B nutritional vitamins: In the morning, with or with out meals
“B vitamins are water soluble, so [they] can be taken on an empty stomach any time of the day,” Desai says.
However, she provides that some individuals do report issue sleeping after taking some B nutritional vitamins, so she recommends taking them within the morning to be secure.
“In addition, B vitamins play a vital role in metabolism and energy production—another reason morning is a good time to take them,” she notes.
Multivitamin: In the morning, with meals
Because most multivitamins include B nutritional vitamins, Desai recommends taking them within the morning to keep away from sleep disruptions.
Since multivitamins additionally often embody some or the entire fat-soluble nutritional vitamins (A, D, E, and Okay), you will need to take them with meals as properly.
Prenatal vitamin: Anytime, with meals
For optimum absorption, Desai recommends taking prenatal nutritional vitamins with meals. “Many women experience nausea during pregnancy, and taking a prenatal vitamin with food lowers the chance of nausea, acid reflux, and upset stomach,” she provides.
If your prenatal incorporates B nutritional vitamins, it’s greatest to take it within the morning.
When to take different dietary supplements
Now that we have lined the most effective time to take nutritional vitamins, let’s dig into when to take different standard dietary supplements, like minerals and probiotics:
Iron: Anytime, with meals
“Iron is a mineral that can be taken with a source of vitamin C to increase its absorption,” Feller says. Iron nutritional vitamins might be taken on an empty abdomen, however its greatest to take with meals.
This mineral could cause abdomen discomfort in these vulnerable to GI considerations, she says. If this occurs to you, contemplate pairing your complement with meals (however keep away from excessive doses of calcium, fiber-rich meals, or taking alongside thyroid medicines to stop doable interactions).
Constipation can also be a doable facet impact of iron supplementation. If you’ve hassle getting issues transferring after taking iron, Feller recommends switching to a liquid iron complement that’s simpler to digest.
Magnesium: It is dependent upon the sort
- Magnesium bisglycinate: Magnesium bisglycinate has particular advantages for sleep high quality, so it ought to be taken an hour or so earlier than mattress. This kind tends to be probably the most bioavailable and simple on digestion and doesn’t have to be taken with meals.
- Magnesium citrate: Best taken earlier within the day with some meals.
- Magnesium oxide: Best taken earlier within the day with some meals.
- Magnesium malate: Best taken very first thing within the morning with some meals.
Feller factors out that these with coronary heart, kidney, or gastrointestinal issues and people on prescription medicines ought to verify with their physician earlier than beginning a excessive dose magnesium complement.
Calcium: Anytime, with meals
Calcium is one other nuanced complement relating to its relationship with different medicines (notably thyroid drugs), so be certain that to verify together with your doctor earlier than shopping for it and contemplate the optimum time of day to complement to keep away from absorption obstacles or unwanted side effects.
Another be aware is that calcium absorption is proscribed to roughly 500 mg at a time so it is best to house out taking calcium dietary supplements throughout the day for those who’re consuming increased doses (e.g., for bone density wants).
Probiotics: Anytime, with or with out meals
Different probiotics include completely different forms of bacterial strains, so their results differ tremendously. For this cause, Feller explains that there isn’t a common suggestion for when to take probiotic dietary supplements. Look to the label to see whether or not or not yours ought to be taken with meals, within the morning, and many others.
Protein powder: Anytime, ideally quickly earlier than or after a exercise
As for timing, that basically is dependent upon your purpose and each day schedule. If you intend on figuring out that day, contemplate taking protein inside a couple of hours earlier than or after your exercise.
If you aren’t exercising that day however nonetheless need to take protein powder (a worthy stepping stone to reaching your each day protein consumption objectives), simply take it everytime you desire a snack or add it to your meal.
Collagen: Anytime, with meals
The protocol for collagen tremendously varies relying on the types included in your complement, Desai says. However, most of them ought to be taken with meals to extend absorption, she notes. Given that many collagen dietary supplements are available powder kind, it’s simple to work them into smoothies, lattes, yogurt, and many others.
Hemp-derived CBD: Anytime you need to chill out, with or with out meals
Considering hemp-derived CBD has a relaxing impact, it’s notably helpful to take earlier than mattress or once you need to really feel relaxed.
This complement doesn’t include fairly as many contraindications, however it’s at all times greatest to seek the advice of your doctor earlier than including CBD into your routine.
| Supplement | When to take | With meals |
|---|---|---|
| Vitamin A | Anytime | Yes |
| Vitamin C | Anytime | Doesn’t matter |
| Vitamin D | Anytime | Yes |
| Vitamin E | Anytime | Yes |
| Vitamin Okay | Anytime | Yes |
| B Vitamins | Morning | Doesn’t matter |
| Multivitamins | Morning | Yes |
| Prenatal nutritional vitamins | Anytime | Yes |
| Iron | Anytime | Yes |
| Magnesium | Depends on kind | Depends on kind |
| Calcium | Anytime | Yes |
| Probiotics | Anytime | Depends on pressure |
| Protein powder | Anytime | Doesn’t matter |
| Collagen | Anytime | Yes |
| CBD | Anytime you need to chill out | Yes |
The mindbodygreen POV
Some nutritional vitamins and minerals work greatest when taken within the morning, whereas others are well-suited for nighttime. You’ll additionally need to take sure dietary supplements with meals to be able to improve their bioavailability (and reduce your threat of digestive upset).
Also, bear in mind to double-check your complement routine to make sure you’re not consuming greater than the beneficial dose, as many nutritional vitamins and minerals have a tolerable higher restrict (UL) or max each day consumption that has been demonstrated to be secure.
This information gives a basic primer on when to take your nutritional vitamins and dietary supplements, however check with the label in your explicit product to know for certain.
Finally, seek the advice of your physician earlier than investing in dietary supplements for those who’re on treatment and allow them to know when you have any undesirable unwanted side effects like GI points, nausea, and so forth.
FAQ
Is it higher to take nutritional vitamins within the morning or at night time?
B nutritional vitamins have been proven to disrupt sleep in some people and thus are greatest taken within the morning. Vitamins A, C, D, E, and Okay might be taken any time of day—however most of them ought to be consumed with meals.
What nutritional vitamins are greatest taken at night time?
Supplements like magnesium and CBD can assist sleep when taken earlier than mattress.
Should you’re taking nutritional vitamins earlier than or after consuming?
It is dependent upon the complement. It’s greatest to take fat-soluble nutritional vitamins like nutritional vitamins A, D, E, Okay, and B proper after or with a meal to extend absorption.
The takeaway
Knowing when to take your dietary supplements may also help you maximize their advantages. While there are useful tips, it is nonetheless greatest to double-check your product label and ask your doctor for those who’re uncertain. Not certain what nutritional vitamins you ought to be taking within the first place? Take our quiz for a personalised complement routine that can enable you to optimize your well-being.