A balanced diet cannot be complete without vitamins. Healthy development and proper functioning need vitamins, which do everything from strengthening the immune system to encouraging bone growth.
Vitamin supplements are easily accessible, so they can make sure they obtain enough of these important micronutrients. Seeking information about the optimal times to take your vitamins? If so, you have come to the right place.
Keep reading to find out when it’s best to take vitamins, which types are available, and why it matters. Here is a guideline for when it’s best time to take vitamins.
Types of vitamins
Water-soluble vitamins
Vitamins that are soluble in water cannot be made or stored by the body. Our bodies absorb the amount of vitamin that is necessary and eliminate any excess. Regular consumption of these vitamins is, hence, crucial. These vitamins are easily absorbed by the body since they dissolve in water. Because of their solubility in water, vitamins C and B are optimally absorbed when taken without food. These vitamins are best taken first thing in the morning, at least half an hour before breakfast.
Fat-soluble vitamins
The second kind of vitamin is the fat-soluble kind that our bodies can absorb. Only trace amounts of these vitamins are needed by the human body. Excessive consumption of the fat-soluble vitamin causes vitamin poisoning, and the body often stores the additional vitamins with fat. Some common vitamins that can be dissolved in fat include A, K, E, and D. Saturated fats and oils enhance the absorption of these nutrients.
Best Time to Take Water-Soluble Vitamins
Water-soluble vitamins dissolve in water, as the name suggests. Because of this, taking them with food is unnecessary for optimal absorption.
Vitamin C and eight of the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, folate, and cobalamin) are the nine water-soluble vitamins.
You can’t just keep water-soluble vitamins in your body like fat-soluble vitamins can. You have to make sure you take them regularly. Alternatively, you can eliminate extra water-soluble vitamins by passing them through your urine.
Vitamin C
An enhanced immune system and better cell protection from free radicals are two of vitamin C’s most important functions.
The dietary supplement vitamin C dissolves in water. Supplemental vitamin C is often safe to take at any mealtime. Acid ascorbate, calcium ascorbate, liposomal vitamin C, and many more are only a few of the various types of vitamin C. If you’re concerned about experiencing gastrointestinal adverse effects from taking ascorbic acid, it may be best to take the supplement with meals to offset the high acidity.
Vitamins B (B6, B12, folate)
The B vitamins, which consist of riboflavin, thiamine, and folic acid, are essential for good health and proper bodily function. Feeling overly fatigued could be a sign that your body is lacking in key B vitamins. In extreme instances, you might not have enough of certain B vitamins, which can lead to confusion and anemia.
The water-soluble B vitamins are available in both B-complex and individual supplement forms. Because of this, you are free to take them whenever you like, with or without food. Because of their significance in metabolism and energy production, B vitamins are best taken first thing in the morning.
An empty stomach, along with water, may be the best way to take vitamin B-12 tablets for optimal absorption.
Best Time to Take Fat-Soluble Vitamins
To be properly absorbed, fat-soluble vitamins require fat, in contrast to water-soluble vitamins. For this reason, it is best to consume fat-soluble chemicals alongside a fatty meal.
Vitamin A
Vitamin A is essential for the proper functioning of your eyes, reproductive system, and other organs. You can take your vitamin A supplement whenever it works best for you; there is no evidence that it is preferable to take it in the morning or the evening.
Vitamin D
Vitamin D, also known as the “sunshine vitamin,” is essential for numerous bodily functions. It aids in immune system maintenance, builds bones with calcium, and is a messenger in the nervous system.
You can take vitamin D supplements whenever you like, but because it is a fat-soluble vitamin, it is best absorbed when eaten with a meal or snack that is high in fat. The reason is that fatty diets enhance the absorption of fat-soluble vitamins, which are abundant in high-fat foods.
Also, remember that magnesium is required for vitamin D activation, so you must obtain enough of this mineral in your diet as well.
Vitamin E
Vitamin E aids in cellular protection, immune system enhancement, vasodilation, and clot prevention. Damage to nerves, eyes, and the immune system can result from deficiencies. A meal high in fat is an ideal time to take vitamin E. No proof taking it at a specific time of day has any positive or negative effect on your health.
Vitamin K
Blood clotting is facilitated by vitamin K. Furthermore, it aids in bone development, may ward off cancer, and combats diabetes by making your cells more responsive to insulin. It is recommended to take vitamin K alongside a fatty diet. Vitamin K should be taken at any time of day; however, no studies have shown a “best” or “worst” time.
Best Time to Take Minerals
Calcium
You may be aware that many people fail to get the recommended daily allowance of calcium, which is essential for healthy bones. The recommended daily allowance of calcium for adults and children aged four and above is 1,000 to 1,300 milligrams. A lot of people don’t receive nearly that much, particularly those who don’t consume enough dairy products or meals that are rich in calcium.
Taking calcium pills with food is the most effective method. This is because significant amounts of calcium are not easily absorbed. For optimal results, take your calcium supplement in divided doses, ideally taking one pill first thing in the morning and another at lunch.
Magnesium
In your body, magnesium plays an important role in nerve function regulation, blood pressure control, and bone formation (in combination with calcium). Magnesium is generally well-absorbed, but insufficient amounts can lead to symptoms like nausea, vomiting, lethargy, and weakness.
Magnesium, a trace mineral essential to human health that helps maintain normal brain and muscle function, has been linked to less stress and anxiety and improved sleep quality. For this reason, taking your magnesium supplement before bed may help you get the most out of it.
Magnesium supplements are usually well-tolerated, however, some individuals have gastrointestinal issues when they take them without food. It may be helpful to take magnesium with food if you are having gastrointestinal problems. Get medical advice to figure out what to do if your symptoms don’t go away.
The bottom line
If you fail to remember to take your vitamin and mineral supplements, they will be ineffective. Thus, it is recommended to take your vitamins during the times when you are most likely to remember to do so. Taking your vitamins first thing in the morning is a common practice, and it should be perfectly OK as long as your meal includes some fat calories.
There are a variety of ways in which your body takes in and stores nutrients. When taking multivitamins or supplements containing a single nutrient, keep this in mind. Some nutrients, for instance, work best when consumed with food, while others can be taken without food and still have an impact.
Ask your doctor about supplement doses and supplement recommendations tailored to your health concerns if you have any inquiries regarding dietary supplements.
