Most vitamins can be taken at any time of day.
However, taking certain nutrients alongside a fat-containing meal may improve their absorption by your body.
Your body need 13 vitamins to function correctly, four of which are fat-soluble and nine of which are water-soluble (Trusted Source).
Even though food contains different levels of essential elements, some people need to take supplements to achieve their nutritional needs.
The majority of vitamins are often safe to take at any time of day. Nevertheless, certain vitamins are better absorbed in particular situations, so it’s helpful to know when and how to take a supplement to encourage the best possible absorption.
How and when to take vitamins is explained in this article.
Vitamins that dissolve in water
Water-soluble vitamins dissolve in water, as the name suggests.
As a result, they can be absorbed without being taken with meals. Vitamin C and the eight B vitamins—B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin)—are among the nine water-soluble vitamins (Trusted Source). Since water-soluble vitamins are not easily stored in your body’s tissues like fat-soluble vitamins are, you must regularly ingest them.
Instead, your urine is the route by which excess water-soluble vitamins are eliminated (Trusted Source).
Vitamin C
Your body uses vitamin CT rusted Source for numerous essential functions.
For instance, it serves as a potent antioxidant and is essential for the production of collagen, neurotransmitters, and immune system function.
Ascorbic acid, ascorbic acid with bioflavonoids, liposomal vitamin C, and calcium ascorbate are among the various types of vitamin C supplements.
The bioavailability of ascorbic acid supplements is comparable to that of ascorbic acid present in foods such as fruits and vegetables.
Although taking ascorbic acid with meals can help reduce the possibility of gastrointestinal adverse effects, vitamin C supplements can be taken at any time of day, with or without food. Because of its high acidity, it is a trusted source.
Due to its sensitivity to heat and light, vitamin C supplements should be kept in a cool, dark location.
B vitamins
B vitamins can be purchased separately or in supplements called B complexes, which include all eight B vitamins.
You can take them at any time of day and with or without food because they dissolve in water.
Nevertheless, because B vitamins are crucial for energy production and nutrient metabolism, they are frequently advised to be taken in the morning. Furthermore, taking B vitamins on an empty stomach may be advantageous for certain individuals.
For instance, in order to maximize absorption, it is advised that individuals with a B12 deficiency take B12 supplements with water and on an empty stomach.
Vitamins that are fat-soluble
Fat-soluble vitamins require fat for optimal absorption, in contrast to water-soluble vitamins.
Therefore, taking fat-soluble substances with a fat-containing meal is often advised.
Vitamin A
In underdeveloped nations, vitamin A insufficiency is more prevalent than in the United States.
Some demographics Because of their higher requirements or decreased absorption, Trusted Source are more susceptible to vitamin A insufficiency.
This includes individuals with cystic fibrosis as well as those who are pregnant and nursing.
Fish liver oil or vitamin A carotenoids—plant substances that your body transforms into the active form of vitamin A—are the sources of vitamin A included in the majority of vitamin A supplements.
You should take vitamin A pills with a meal that contains fat to provide the best possible absorption.
Moreover, some proof According to a reliable source, using large doses of vitamin A supplements may raise your risk of dying from cancer and other causes.
Therefore, unless a healthcare provider advises it, avoid taking high-dose vitamin A supplements.
Vitamin D
Immune system performance, bone health, cellular proliferation, and other processes all depend on vitamin D.
Over 1 billion individuals globally are lacking in this crucial nutrient (Trusted Source).
Although vitamin D can be taken at any time of day, for best absorption, most of these supplements should be taken with meals or snacks that include fat.
For instance, a study conducted on 50 senior citizens (Trusted Source) revealed that vitamin D absorption was 32% higher in those who took a supplement with a meal that contained fat than in those who took it without.
Certain vitamin D pills, however, are unaffected by diet. Oil-based and Micro soft vitamin D supplements, which are vitamin D encapsulated in fatty acid spheres, can be taken without food, according to one animal study (Trusted Source).
It’s crucial to remember that having sufficient magnesium levels is necessary for vitamin D activation.
Consequently, to keep vitamin D levels in a healthy range Verified Source: Ensure you’re getting adequate magnesium as well.
Additionally, remember that the absorption of vitamin D may be impacted by certain fat-soluble vitamins, such as vitamin E. However, taking vitamin K in addition to vitamin D may help increase bone mineral density.
reliable source.
Vitamin E
Your body uses vitamin E T rusted Source as a powerful antioxidant, and it is necessary for both immunological and blood flow health.
Despite the fact that this mineral is present in many foods and that deficiencies are uncommon, it is also a common dietary supplement (Trusted Source).
However, in order to prevent deficiencies, patients with specific medical disorders, such as Crohn’s disease, cystic fibrosis, and short bowel syndrome, may need to take vitamin E supplements.
reliable source. Generally speaking, vitamin E supplements should be taken with food.
Nonetheless, a 2019 study including 27 women revealed that vitamin E was efficiently absorbed as long as fat was consumed throughout the day (Trusted Source).
Remember that while vitamin E is vital for good health, excessive supplementation may be harmful to some people.
For example, excessive doses of vitamin E supplements may increase the risk of prostate cancer in healthy men, according to some older research Trusted Source.
Vitamin K
Phylloquinone (vitamin K1) and menaquinones (vitamin K2) are members of the fat-soluble vitamin K Trusted Source family. Blood coagulation, heart and bone health, and other functions all depend on vitamin K Trusted Source.
Adults rarely have a clinically significant vitamin K deficit, but individuals who have bleeding problems, malabsorption issues, or are taking drugs that affect vitamin K absorption are more likely to have it.
Vitamin K supplements can be taken with a fat-containing meal or snack at any time of day.
Although high-dose supplements are generally safe and do not have severe adverse effects, it is not advised to use them unless a healthcare practitioner prescribes it because most individuals obtain enough vitamin K from their food.
However, some anticoagulant drugs may interact with vitamin K supplementation. Before taking vitamin K, speak with your doctor if you are on any of these drugs.
Vitamin K should ideally be taken independently of fat-soluble vitamins A and E.
- However, taking vitamins K and D together can be advantageous because they complement each other to your physique.
