Taking vitamins and supplements are a great way of ensuring that you’re filling nutrition gaps, and particularly if you’re immune-compromised in any way. If you’ve ever wondered if there’s a recommended time to take a vitamin, here’s what you need to know:
- To get the best out of your vitamins or supplements, take them consistently especially when you have a deficiency.
- Whether you take the vitamins/minerals with food is more important than getting the timing right.
- There is no scientific evidence that suggests that taking a vitamin at a particular time of day will enhance its effectiveness. However, there are recommendations that may help with absorption and reduce the risk of adverse effects.
- Consult with a healthcare professional if you are on any chronic medication as supplementation could interact with them.
- Everyone’s body absorbs and stores nutrients differently; bear this in mind when taking single-nutrient supplements and multivitamins.
Water-soluble Vitamins
There are two types of vitamins: water-soluble and fat-soluble vitamins, and knowing which category they fall into will determine when it’s best to take them.
Water-soluble vitamins are vitamins that need water for absorption. The body does not produce and store these vitamins, so we need to get them from food. This type includes the B vitamins and Vitamin C. There are eight B-vitamins, and people tend to supplement with them to boost cognitive and physical energy; they can generally be taken at any time, although vitamin B6 could potentially interfere with sleep if taken at night. It’s recommended that water-soluble vitamins should be taken on an empty stomach, first thing in the morning, with a glass of water.
Fat-soluble Vitamins
Fat-soluble vitamins are vitamins that need fat for absorption. They include vitamins A, D, E, and K. It’s recommended that fat-soluble vitamins should be taken after eating foods that contain fat such as a meal cooked in oil, a scoop of peanut butter, or even small amounts of whole-fat milk or yogurt.
What about Multivitamins?
Multivitamins often contain both water- and fat-soluble vitamins, hence, there is no ‘right’ time to take them. If you take them on an empty stomach with water, then your body may not fully absorb the fat-soluble vitamins, and conversely, if you take them after food, then you may not properly absorb the water-soluble vitamins. Therefore, take them with a meal and water to ensure the fat-soluble vitamins are absorbed.
General Guidelines for Vitamin and Mineral Timing
The following are general guidelines. Some people may be more sensitive to some vitamins – for instance, vitamin C or zinc can cause an upset stomach. If this happens to you, take the vitamins with food as it only reduces absorption by a small amount.
| Morning | Evening | With Food | Considerations | |
|---|---|---|---|---|
| Vitamin A | * | |||
| Vitamin B | ||||
| Vitamin C | * | * | Can cause indigestion and nausea so take with food. | |
| Vitamin D | * | |||
| Vitamin E | * | |||
| Vitamin K | * | |||
| Magnesium | * | * | Helps with relaxation and sleep; taking magnesium on an empty stomach may have a laxative effect. Read more: Keeping it regular: How magnesium helps digestion | |
| Iron | * | Dairy can block the absorption of iron. Vitamin C assists with iron absorption, so combine with vitamin C. | ||
| Zinc | * | Don’t take zinc at the same time as iron or calcium supplements. Zinc supplements may interact with some water tablets (diuretics), blood pressure medications, antibiotics, and immunosuppressants, so speak to a health care professional before supplementing. | ||
| Calcium | * | * | Stomach acid helps with the absorption of calcium carbonate. | |
| Multivitamin | * | * |
Read more: Do I need to take a nutritional supplement?
Read more: What to consider when choosing a supplement
References
- Cleveland Clinic. (2021). The Best Time to Take Vitamins. Cleveland Clinic [Online]. Accessed on 18 July 2023. Available from https://www.verywellmind.com/is-there-a-right-time-to-take-vitamins-7090372
- Fletcher, J. (2023). Is there a recommended time to take vitamins?. Medical News Today [Online]. Accessed on 18 July 2023. Available from https://www.medicalnewstoday.com/articles/319556
- Heger, E. (2021). The best time to take vitamins and supplements for maximum absorption, according to nutritionists. Insider [Online]. Accessed on 18 July 2023. Available from https://www.insider.com/guides/health/diet-nutrition/best-time-to-take-vitamins
- Kubala, J. (2021). When Is the Best Time to Take Vitamins?. Healthline [Online]. Accessed on 19 July 2023. Available from https://www.healthline.com/nutrition/best-time-to-take-vitamins#fat-soluble-vitamins
- Mount Sinai. (n.d.) Zinc. Mount Sinai [Online]. Accessed on 19 July 2023. Available from https://www.mountsinai.org/health-library/supplement/zinc
- Ohwovoriole, T. (2023). When Is the Best Time to Take Vitamins?. Very Well Mind [Online]. Accessed on 18 July 2023. Available from https://www.verywellmind.com/is-there-a-right-time-to-take-vitamins-7090372