A common question on the minds of many supplement users is, “what is the best time to take vitamins?” The opinions on the web differ, but how to know which one is right?
Let’s dive into the article and find out the answer!
What Is the Best Time to Take Vitamins?
Although there’s no universally agreed time for taking vitamins, there’s a general understanding you should take them at times that maximize absorption and effectiveness while minimizing side effects. For some, that might be during the day, and for others at night. So, let’s see.
When to Take Vitamins
As already mentioned, knowing the right time when to take your vitamins can make all the difference in terms of effectiveness, side effects, etc. A vitamin’s solubility and chemical properties generally determine the right time to take it.
You can take most vitamins at any time of day.
(Healthline)
But keep in mind that, in some cases, your body’s ability to absorb them and use them efficiently may differ at different times of the day.
Some believe it’s better to take vitamins at night.
(The Washington Post)
Supporters of this theory believe that our bodies require supplementation at night, as they don’t get nutrition from food at that time. But the problem is that this theory ignores the digestion aspect.
According to Jeffrey Blumberg, a professor of nutrition science and policy, it’s not ideal to take vitamins at night. He suggests that digestion slows down during sleep, making absorption inefficient.
Many experts agree it’s optimal to take vitamins during the day.
(The Washington Post)
Taking vitamins during the day, when digestion is optimal, may result in optimal absorption. This, in turn, enables you to benefit from the adequate energy supply these vitamins pack, essential for daily activities.
You can take water-soluble vitamins at any time of the day.
(Cleveland Clinic) (Healthline) (Verywell Health)
However, according to Dr. Perez-Gallardo, a family medicine doctor, it’s best to take them with a glass of water on an empty stomach to improve absorption.
Water-soluble vitamins include vitamins C, B1, B2, B3, B5, B6, B7, B9, and B12.
You should avoid taking B vitamins before going to bed.
(The Washington Post)
According to Neil Levin, NOW foods’ clinical nutritionist, B vitamins may be too stimulating to the brain and metabolism, hindering relaxation.
Ideally, you should take multivitamins in the morning.
(Cleveland Clinic) (The Washington Post)
Since multivitamins usually contain most, if not all, B vitamins, it’s best to take them in the morning. As previously mentioned, B vitamins tend to be energizing and may interrupt sleep.
Alternatively, you can take them after or with a meal during the day to increase fat-soluble vitamins absorption.
It’s preferable to take fat-soluble vitamins during the day.
(Cleveland Clinic) (The Washington Post)
You should take fat-soluble vitamins (A, D, E, and K) with or after a meal or snack containing at least 5 g of fat. For example, you can take them with some milk, yogurt, or food cooked using oil.
You should take prenatal vitamins during the day.
(Cleveland Clinic)
According to Dr. Perez-Gallardo, you should take prenatal vitamins with lunch or breakfast to avoid stomach upset.
He also suggests it’s best to take folic acid in the morning (with a glass of water on an empty stomach).
Conclusion
Knowing exactly when to take vitamins can help you enjoy maximum benefits from your vitamins. All in all, it’s essential to bear in mind that the right time usually depends on vitamins’ type, quantity, and chemical properties.
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