Expert tips on the best time and way to take vitamin D for better absorption
What is vitamin D?
Roxana Ehsani, M.S., RD, CSSD, explains that vitamin D is one of four fat-soluble vitamins (the others being vitamins A, E, and K). Our bodies produce vitamin D when exposed to sunlight, and we can also obtain it through certain foods. Vitamin D plays many essential roles in the body, including supporting the immune system, muscle and nerve function, and helping the body absorb calcium.
Despite its importance, research shows that about 25% of Americans are deficient in vitamin D. This deficiency can be attributed to limited dietary sources of vitamin D, reduced sun exposure during winter, living in areas with little sunlight, or habits like covering the skin when outdoors.
The recommended daily intake of vitamin D for most older adults is 20 micrograms (800 international units, IU). For context, one egg or a 3-ounce can of tuna contains just over 1 mcg, 3 ounces of sockeye salmon has around 12 mcg, and 3 ounces of trout offer about 14 mcg. Unless you consume fish like salmon or trout daily or take cod liver oil (which has 34 mcg), it's difficult to meet the recommended intake through diet alone, as most foods provide only small amounts.
In the U.S., fortified milk is the main dietary source of vitamin D, containing approximately 100 IU per 8-ounce serving. However, to meet the daily value, you'd need to drink over a quart of milk each day. Milk consumption has been decreasing in recent years, which some experts believe contributes to rising vitamin D deficiency rates.
Why take a supplement?
Because of these challenges, many people choose to take vitamin D supplements. However, it's important not only to take the correct dose but also to ensure your body absorbs it effectively. Here's what you should consider when deciding how and when to take your vitamin D.
Morning or evening?
Current scientific consensus indicates that the time of day you take vitamin D doesn't significantly affect how well it's absorbed. Some prefer taking supplements in the morning as part of their routine before the day starts, while others keep them handy in the evening after finishing chores. The key is consistency—pick a time you can stick to so you don't forget.
What factors affect vitamin D supplementation?
Several factors can influence your vitamin D levels or your need for supplementation. Health conditions like osteoporosis, osteopenia, depression, kidney or liver disease, and a family history of neurological disorders may impact your vitamin D status.
David Davidson, M.D., stresses that people with absorption issues, such as those with inflammatory bowel disease or who have undergone gastric bypass surgery, should work closely with their doctors to tailor their vitamin D dosage and timing.
Body size can also affect how vitamin D is absorbed, so individualized advice from your healthcare provider is important before choosing a supplement. If you experience side effects like nausea, constipation, or changes in appetite after taking supplements, consult your doctor.
Personal preference matters
Incorporating vitamin D into your daily habits is essential to ensure you take it regularly. Many people find success by 'habit stacking,' which means pairing vitamin D intake with another daily routine, such as brushing teeth. For example, placing your supplements next to your toothbrush can serve as a helpful reminder.
Always check with a healthcare professional to determine the best timing for you, but generally, the 'best' time to take vitamin D is whatever fits your schedule and ensures consistency.
Take vitamin D with food
Since vitamin D is fat-soluble, taking it with a meal containing healthy fats can improve absorption. For example, if you eat almond-butter toast in the morning, take your supplement then, as almond butter has healthy fats. Similarly, a salad with walnuts and vinaigrette at dinner is a good pairing. You might also take vitamin D with a glass of whole milk or yogurt, which provides calcium that works synergistically with vitamin D.
If eating with your supplement isn't always practical, such as when meals are on the go, discuss your schedule with a healthcare provider to find a good alternative.
Types of vitamin D
There are two main forms of vitamin D: D2 and D3. Vitamin D2 is found in UV-exposed plants, fungi, and fortified foods, while D3 comes from sunlight and animal-based sources. Both forms are beneficial, but D3 is more bioavailable, meaning your body uses it more efficiently. This means you may need a higher dose of D2 to get the same effect as D3.
Before starting supplementation, talk to your healthcare provider about which form is best for you. If you're already taking vitamin D, verify that you have the correct type.
The best time to take vitamin D is when it fits seamlessly into your daily routine, making it easier to remember. Choose vitamin D3 over D2 for better absorption. Ideally, take your supplement with a meal containing fat to maximize uptake. For example, if you prefer taking vitamin D early in the morning or right before bed, accompany it with a small serving of nuts or nut butter to boost absorption and gain additional nutritional benefits.
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Telegram said it removes 'more than a million' instances of harmful content each day, but did not comment directly. Microdose mistake Spencer has polycystic ovary syndrome and for years struggled with weight gain and hypertension. She decided to try obesity medicines after seeing claims on social media that microdosing them could give fewer side effects, and bought semaglutide, the active ingredient in Wegovy, from a compounding pharmacy for about $200 per month. She started on one-fifth of the lowest dose. Within days, intermittent joint pain she often suffered had dissipated: 'I didn't realize how badly I hurt until the pain was gone.' The cost would reach about $500 a month if she bought the drug from Novo, which recently introduced one-off discounts. After a week, Spencer said, her blood pressure dropped so low she thought she might pass out, so she stopped taking hypertension medicine. Her pressure stabilized and she lost three pounds. 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She placed a new order for vials that contained cagrilintide and tirzepatide combined, dubbed 'cagri-tirz.' Now each Monday, Spencer injects herself with tiny amounts of cagri-tirz. On Thursdays, she uses retatrutide, a new obesity medicine by Lilly, also in trials. As she was switching to cagri-tirz, Spencer made a dangerous mistake. She calculated her new dosage without realizing the concentration of cagrilintide in the combined vials was 10 times higher than she had taken previously. 'I was an idiot. I didn't do my math. Or rather, I did the math for the tirzepatide but not for the cagri,' she said. Almost immediately, she began vomiting. The reaction was so severe she had trouble moving. She forced herself to drink water but couldn't eat. After four days, when symptoms lifted, she had lost seven pounds. Despite the blunder, Spencer didn't consider returning to compounded versions of the drugs or abandoning them altogether. She is not regularly monitored by a healthcare provider, but says her treatment has led to a 'life-changing' reduction in weight, joint pain and blood pressure. 'Honor system' Gray-market buyer Marie, 41, shows how do-it-yourself drugmakers are organizing. She describes herself as a 'soccer mom' from the Midwest and asked to be identified by her middle name to protect her privacy. Last year she bought a compounding pharmacy's version of tirzepatide, paying about $470 monthly, and had lost more than 20 pounds when the FDA announced the ban on compounded weight-loss drugs. She began to worry about her supply. Browsing on Reddit, she discovered links to Telegram and a trove of detailed instructions from experienced users for buying weight-loss drug ingredients from China. Customers said they often paid with Bitcoin or through mobile payment service Venmo. After a month closely following the forums, Marie made a purchase in January. The package that arrived contained 20 small glass vials of white powder with red caps. There were no instructions. The vendor who advertised the package on Telegram said it came from China. Marie returned to the forums and joined a group of 52 other customers who paid a total of $1,020 to a Tennessee-based company called Peptide Test. Six members mailed in a vial each and the others chipped in their share of the fee. The lab found the samples were pure. Peptide Test declined to comment. 'It's an honor system,' said Marie. 'These groups are very supportive in a way I haven't seen on the internet before.' Before her first injection, Marie gave her husband details of what she had done. They agreed that if needed, he would disclose everything to the emergency medics. But she was fine. In March, Marie volunteered to organize testing a new order of tirzepatide. 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