When Is the Best Time to Take Vitamins?

Since vitamins and minerals are such delicate nutrients, we might as well need to pay attention to the way we consume them. The question then arises, when is the best time to take vitamins?

There is no doubt that our bodies need essential nutrients like vitamins and minerals in order to function properly. It is highly recommended to fulfill those needs by consuming enough amount vegetables and fruits. However, there are still certain conditions where we need to take other forms of vitamins. Since vitamins and minerals are such delicate nutrients, we might as well need to pay attention to the way we consume them. The question then arises, when is the best time to take vitamins?

Before that, let us take a look on type of vitamins that will help us answer the question even better.

Types of Vitamins

According to the different mediums required, vitamins are categorized into two types: water-soluble vitamins and fat-soluble vitamins.

1. Water-soluble vitamins

Vitamins that dissolve easily in water are called water soluble vitamins. There are nine water-soluble vitamins: vitamin C and other eight B vitamins (B1, B2, B3, B5, B6, B7, B9, and B12).

Generally, these vitamins are not stored in your body. If it exceeds the amount needed, it will be taken out from the body through urine. For example, you consume 1500 mg of vitamin C in total for a day. Your body will only keep and use 1000 mg of it and throw away the rest of 500 mg. Therefore, it is highly advised to consume water soluble vitamins just in the right amount.

To take these types of vitamins, you do not need other meal with it. Get a glass or two of water and you are good to go.

2. Fat-soluble vitamins

Vitamin A, E, D, and K fall into fat-soluble vitamins category. This means that these vitamins are dependent on fat to be dissolved and absorbed optimally in the body.

That said, it is best to consume these vitamins along with or after meals, especially those that contain fats. Dr. Perez-Gallardo mentions that small amounts of low- or whole-fat yogurt milk might count as meal that is suitable for these vitamins.

The Best Time to Take Vitamins

1. Vitamin C

Vitamin C serves as an antioxidant and protects your cells from harmful substances. It also takes part in maintaining a good immune system and helps the protein metabolism.

Vitamin C supplements up to 200 mg/day might have positive effect on those who are in cold environments, polluted environments, and those who regularly performed extreme physical exercise.

If you want to take it before or after meal, or any time in the day, it will be fine.

2. B vitamins

B vitamins play various critical roles in body metabolic process, energy production, and blood clotting.

Generally, just like vitamin C, you can take it any time in the day. However, there is some evidence that some B vitamins may interfere with your sleep.

For vitamin B6, there is a study that concluded taking high dose of B6 can increase your ability in remembering dreams. Therefore, if you are not in favor on vividly remembering dreams, you can take B6 in the morning.

For vitamin B12, it is reported that consuming it the evening made people restless and prevent them from fall asleep. In addition, people with B12 deficiency are recommended to take vitamin B12 supplements in an empty stomach. That said, some people might get the maximum benefit of vitamin B12 by taking it in the morning when stomach is still empty.

For vitamin B3 (niacin), there is evidence that vitamin B3 can promote sleep by triggering prostaglandin synthesis. Thus, it is recommended to take it after evening meal.

These are general recommendations, if you are already taking it at other time having no problem, then there is nothing to worry about.

3. Vitamin A

Vitamin A is essential for your vision, skin, and your overall health as it also play a role as antioxidant. As previously mentioned, this vitamin is categorized as fat-soluble vitamins. That means, it best to consume vitamin A along with fat-containing meals.

When it comes to time and schedule, there is no specific recommendation for vitamin A. You can consume it in the morning and the evening.

4. Vitamin D

Despite of the importance of this vitamin to support bone health, immune system, and cell growth, it is estimated around 1 billion people have vitamin D deficiency. This can explain that vitamin D supplement is pretty common.

One study found that those who consume vitamin D with meals or snacks have greater absorptions. The percentage is 32% higher than those who take vitamin D with no fats.

Another study discovered the increased of vitamin D blood levels by 50% after 2-3 months consuming it along with biggest meal of the day.

However, there is no scientific findings that mention whether evening or morning will be best time to have vitamin D supplement.

If you consume it together with vitamin K, it might benefit you more by enhancing your calcium levels.

5. Vitamin E

Vitamin E is commonly taken as supplement by people with certain health conditions such as short bowel syndrome, cystic fibrosis, and Crohn’s disease. This is because these people are more prone than others to vitamin E deficiency.

According to one study, the key to get effective absorption of vitamin E is to make sure that enough fat is included in daily meals. However, the general recommendation is to take it along with meals to prevent nausea and stomach irritation. If you previously have unpleasant experience taking supplements with light meals, try to have it with heavier meals such as lunch or dinner.

Just like other fat-soluble vitamins, there is no recommendation for the exact time to take vitamin E.

6. Vitamin K

Vitamin K in the body is needed in blood clotting, bone, and heart health. Vitamin K supplements are quite rare to consume since most of your diet would fulfill the need. Nevertheless, some people with blood clotting disorders might be told to eat supplements of vitamin K to prevent deficiency.

It is recommended to take it along with meals or snacks and separate it from vitamin E and A consumption.

Final Takeaway

Vitamin, depending on its types, might affect the way it is taken. Water-soluble vitamins are fine to be consumed without meals and some of it (vitamin B6, B12) are more recommended to take in the morning, while other (vitamin B3) is in the evening or can be anytime in the day (vitamin C). Meanwhile, fat-soluble vitamins work best when taken along with meals that contain fats.

Final thing to note is vitamin needs might differ from one individual to another. One individual might be advised to consume certain vitamins, while others do not. Therefore, it is recommended to seek consultation and get in touch with healthcare services. At Nalagenetics, we provide you information and insights regarding your vitamin needs based on your genetic profile with Nala NutriReadyTM. Interested to know more? Contact 08119941440.