Every vitamin and mineral in our body has a unique role to play in maintaining our overall health. Now, a health expert has revealed the best times of day to take certain vitamins
A health guru has spilled the beans on the optimal times to pop your vitamins – be it crack of dawn or just before hitting the sack.
While timing isn’t always critical, for certain supplements, it can really ramp up their effectiveness. Chowing down on specific vitamins at the right time could dodge those unwanted side effects. For example, taking a vitamin with your meal could boost your body’s ability to soak up the nutrient, amplifying its health perks.
Social media health influencer Cory Rodriguez, known as HealthWithCory online, advises that vitamin D is most effective in the morning. However, he suggests that minerals like iron are best absorbed on an empty stomach.
Vitamin D
Vital for balancing calcium and phosphate in the body, vitamin D is key for healthy bones, teeth, and muscles, reports Gloucestershire Live. Our bodies churn out vitamin D when sunlight hits our skin during outdoor activities. The NHS warns: “Do not take more than 100 micrograms (4,000 IU) of vitamin D a day as it could be harmful.”
Cory recommends morning as the prime time for vitamin D intake, noting: “I like taking vitamin D in the morning hours, because some evidence shows it can mess with melatonin levels if taken at night.”
Iron
The human body needs a mixture of vitamins and minerals to work properly, with iron being a particularly important mineral for growth and development. Iron is used by the body to make haemoglobin, the protein in red blood cells that carries oxygen from the lungs to the rest of the body, and it’s also vital for making myoglobin, which supplies oxygen to the muscles. Iron is also key for the production of certain hormones.
Cory says: “Iron is best absorbed when taken on an empty stomach, but some people cannot tolerate this so if you need to take it with a meal you still can. Iron also seems to be absorbed better when taken every other day.” However, taking too many minerals can be bad for you, so it’s recommended to consume them daily with meals. Taking mineral supplements on an empty stomach can cause side effects for some, including an upset stomach.
B Vitamins
The human body can’t make or store water-soluble vitamins on its own, so you need to get them from food like animal products and plants, and sometimes supplements. There are many types of water-soluble vitamins, including Vitamin C and several B vitamins, of which there are eight, each with a different job to do in the body:
- thiamin
- riboflavin
- vitamin B-6
- niacin
- biotin
- vitamin B-12
- folic acid
- pantothenic acid
Cory says: “For some people B vitamins can give them energy, so taking them at night could mess with your sleep. Take them in the morning hours.” This is because of their energising properties. Research suggests vitamin B-6, in particular, could disrupt sleep and even trigger vivid dreams, so downing these pills earlier in the day may combat this.
Multivitamins
Multivitamins, which typically contain both water and fat-soluble vitamins, are best taken in the morning, according to research. They’re also best taken with food as fat can help with the absorption process. “Since multivitamins contain a number of different vitamins and minerals it’s best to take them in the morning hours. I also find people tend to do better taking multivitamins with a meal, but this can change based on the specific ingredients in the multivitamin.”
Magnesium
Magnesium is best taken with food to stave off any potential negative effects. And consistency is key when it comes to reaping the benefits. Studies have shown magnesium has a whole host of health benefits from potentially improving blood sugar control, warding off migraines, lowering blood pressure and even protecting against depression.
But the benefits of magnesium are largely linked to prolonged use, so you can take it any time of the day, depending on what works best for you. Cory suggests taking magnesium glycinate before bed to aid sleep, explaining: “Since magnesium can help your sleep, it makes sense to take this prior to bed, especially if you are taking magnesium glycinate.”
Ashwagandha
Ashwagandha, known for its stress-relieving properties, can also boost energy and concentration. Cory advises taking ashwagandha in the morning to enhance focus and reduce anxiety throughout the day, or in the evening to relax and improve sleep quality.
He notes: “When it comes to anything that reduces cortisol (our stress hormone), I like taking it later in the day simply to match the bodies natural response. In the morning cortisol levels are high to keep us awake, so I would rather control these levels later in the day.”
It may take a few months to notice the benefits of ashwagandha, and it’s crucial to consult a healthcare professional before starting any new supplement regimen.
Important things to remember
It is important to remember that even though vitamin and mineral supplements are safe to consume, it is most beneficial to obtain these nutrients from food sources, including:
- kale
- spinach
- nuts
- fruits
- low fat meats
Always speak to your doctor first before making any drastic diet or lifestyle changes and to check if there is a reason for any vitamin or mineral deficiency.
