The best time to take your vitamins will depend on what type of vitamin you’re taking. Some vitamins are best taken on an empty stomach, while others require a meal to help with digestion and absorption. Regardless of when you take your vitamins, it’s important to take them regularly for optimal impact. Sticking to a schedule and setting reminders are great ways to ensure that you take your vitamins daily.
Should You Take Your Vitamins in the Morning or at Night?
If you have trouble remembering to take your vitamins, you may be better off taking them in the AM. Most people tend to stick to a regular routine in the morning. On the flipside, some vitamins may make you feel nauseous or sleepy, and if that’s the case, taking those particular supplements in the evening may be best.
Since water-soluble vitamins are best absorbed on an empty stomach, taking those in the morning, at least 30 minutes prior to a meal, would be ideal. Water-soluble vitamins include vitamin C, the B vitamins (which for some people may also have a stimulating effect), and folate (folic acid). Since your body doesn’t store water-soluble vitamins, it’s important to take them on a daily basis.
Fat-soluble vitamins require dietary fat for absorption. Because of this, taking them in the evening with your dinnertime meal is ideal. Fat-soluble vitamins include vitamin A, vitamin K, vitamin E, and vitamin D.
Taking Vitamins Before or After You Eat
We already know that fat-soluble vitamins are best taken with food, but did you know that certain nutrients require other nutrients in order for the body to be able to utilize them? A great example is the mineral iron. Vitamin C is required for the absorption of iron. That’s why it’s often recommended to take an iron supplement and a vitamin C supplement at the same time. In the same sense, incorporating vitamin-C rich foods with an iron-rich meal, would theoretically carry the same benefit. So let’s say you are taking an iron supplement without vitamin C. In this situation you could take your iron supplement with a meal that included an orange and you’d get the vitamin C you needed for optimal iron absorption. Make sense?
Another important mineral that depends on other nutrients for absorption is calcium. Vitamin D is required for calcium absorption. That’s why you will often see calcium supplements with vitamin D. It is also why milk is generally fortified with vitamin D.
There are a number of vitamins that, when taken on an empty stomach, have the ability to irritate the lining of the stomach. In this case, taking your vitamins with a meal will help buffer the vitamins from irritating the stomach and GI tract, helping you avoid discomfort.
Best Time of the Day to Take Prenatal Vitamins
Pregnancy is an exciting time. It’s also one of the most important timeframes in your adult life where taking your daily vitamin is vital. You’re not only providing nutrients for your body, but also the one you’re nourishing in your belly. In that sense, the best time to take your prenatal vitamin really depends upon you and your lifestyle. If you find your prenatal vitamins make you nauseous, taking them with dinner or before bed may be your best option. If you have trouble remembering to take your prenatal vitamins, then making them part of your morning routine might work better. When it comes to prenatal vitamins, the most important thing is to take them consistently every day. Don’t get too hung up on exact timing and nutrient absorption because your body is hungry for all of these nutrients and making sure you get them each day is key.
Best Time of the Day to Take Vitamin C
Vitamin C supplements are a simple and efficient way to boost your vitamin C intake, especially if you struggle to get enough vitamin C in your diet. And since vitamin C is a water-soluble vitamin, you technically can take it on an empty stomach for better absorption. Be careful if you’re one of those people take high dose vitamin C (1000 mg) to boost their immune system during cold and flu season. Vitamin C is an acid (ascorbic acid) and so high doses of vitamin C has the tendency to irritate the lining of the stomach and GI tract. If you experience this, it may be better to take vitamin C with a meal, or break up your large dose to smaller (250mg) doses spaced throughout the day.
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