Dietitians Say This Is the Best Time to Take Vitamins
You've thought about the best time to take probiotics, so the natural next question is: When is the best time to take vitamins? To a more complicated question, there's a more complicated answer, but an answer nonetheless.
Meet the Experts: Lauren Manaker, R.D., dietitian at MegaFood; and Tamar Samuels, R.D., founder and head of clinical partnerships at Culina Health.
Below, we break down the main types of vitamins you might take in supplement form, and the ideal times to take them, depending on their qualities and how they support your health. After all, there are 13 main vitamins that your body needs to work, and they all act a bit differently.
'The best time to take vitamins really depends on the type of vitamin you're taking,' says Lauren Manaker, R.D., dietitian at MegaFood. Different nutrients are absorbed better at specific times of day. 'For example, water-soluble vitamins like vitamin C and B vitamins can be taken any time of the day, as long as it works for you, but they're often best absorbed on an empty stomach,' she continues. 'On the other hand, fat-soluble vitamins like vitamins A, D, E, and K are better taken with a meal that contains healthy fats to help with absorption.'
Some vitamins have immediate effects that make them better suited for morning or night. For example, vitamin B12 (often an ingredient in energy drinks) is usually better taken in the morning, 'because it plays a key role in energy production and may help reduce feelings of fatigue,' says Manaker. 'On the other hand, magnesium is commonly taken in the evening as it has a calming effect on the body, helping to relax muscles and support a good night's sleep.'
Most importantly, the best time to take your vitamins is whenever you can remember to take them consistently, adds Tamar Samuels, R.D., founder and head of clinical partnerships at Culina Health.
The timing and how you take vitamins can vary depending on whether they are water-soluble or fat-soluble.
Fat-soluble vitamins, including vitamins A, D, E, and K, rely on fat to absorb properly, 'which is why pairing them with a meal containing healthy fats, like avocado, nuts, or olive oil, can be beneficial,' says Manaker. These vitamins are also stored in your body after absorption, which allows you to use them gradually over time.
According to both Manaker and Samuels, vitamin A plays important roles in vision, skin, and immune health; vitamin D contributes to bone, immune, and hormone health; vitamin E is an antioxidant that promotes anti-inflammation and skin repair; and vitamin K works against blood clotting and also promotes bone health.
Water-soluble vitamins like and vitamin C dissolve in water and are absorbed quickly, explains Manaker. 'Your body doesn't store them in large amounts, and you excrete what you don't need through urine,' she says. 'This means you need to replenish water-soluble vitamins regularly in your diet.' It's a good idea to take water-soluble vitamins with food or a glass of water in the mornings, she concludes.
Vitamins C, B6, B12, folate, and biotin are are crucial for energy production, immune function, nerve health, metabolism, and maintaining healthy skin and cells, say Manaker and Samuels.
Multi-vitamins are daily supplements formulated to contain all the vitamins your body needs in one daily capsule or gummy. 'The best time to take a multi-vitamin really depends on your routine, but consistency is key,' says Manaker. 'Some people prefer taking them in the morning with breakfast to establish a habit. Others might take them in the evening if it's easier to remember.'
Again, if yours contains energizing vitamins like B12, mornings might be a better choice, Manaker adds. Many people take theirs with a meal to avoid an upset stomach. 'If you take iron or magnesium in your multivitamin, avoid pairing it with calcium-rich foods (like milk or cheese), which can compete for absorption,' recommends Samuels.
Fat-soluble vitamins (like A, D, E, and K) are absorbed better when taken with a meal that includes healthy fats. However, water-soluble vitamins (like B and C) don't require fat for absorption and can sometimes be taken on an empty stomach. 'That said, taking vitamins with food generally helps reduce the chance of any stomach discomfort,' says Manaker.
Always consult your doctor before changing your routine. As with any supplement, you should only be taking vitamins if you've been diagnosed with a deficiency. Otherwise, you can make sure you're getting the right balance of them through a well-rounded diet of fruits, vegetables, healthy fats, and lean proteins (see: the Mediterranean diet).
'Getting nutrients from food is best because whole foods provide fiber, phytonutrients, and other compounds that supplements can't replicate,' says Manaker. 'However, vitamins can be a smart option for people with specific nutrient deficiencies, dietary restrictions, or increased nutrient needs (like during pregnancy). Lab work, guidance from a dietitian, or monitoring your overall wellness can help identify if supplements could support your health goals.'
Both Manaker and Samuels recommend looking for supplements that are third-party tested for purity and potency, and avoiding falling for social media trends that may encourage you to stray from your prescribed regimen.
Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.
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