Many people take multiple vitamins and minerals. They want to know the best time to take them to maximize their effectiveness.
For example, fat-soluble vitamins like Vitamin A and Vitamin D work best when you eat something with them. Similarly, magnesium is best taken before bed to promote relaxation and sleep.
Vitamin B-12
Vitamin B12 is best taken in the morning if possible with a meal to help ease absorption. It's recommended for older adults, vegans and those who don't get enough in their diets.
It's also helpful to take Vitamin B12 with a food or drink containing fat, as this helps increase absorption. It's also important to avoid taking this nutrient with proton pump inhibitors such as omeprazole (Prilosec) and lansoprazole (Prevacid). This might decrease your body's ability to absorb it.
Omega-3
The omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are found mostly in cold-water fish such as salmon, herring, sardines, mackerel, tuna and trout. It’s best to get these nutrients naturally through your diet.
Whether it’s the right time of day to take supplements is a personal choice, but consistency is key. Consider making them a regular part of your morning or evening routine. Talk to your doctor before beginning a new supplement. They may have specific recommendations that can help ensure optimal absorption. Look at this website to get a useful reference about nooLVL.
Vitamin A
Vitamin A is an essential fat-soluble vitamin that plays a role in immunity and bone health. Deficiency can lead to night blindness, scaly skin and stunted growth.
To maximize absorption, take water-soluble vitamins like vitamin C and all the Bs with food or a glass of water, Stephenson says. Then, eat foods rich in fat like peanuts, black beans and whole or fortified grain products so your body can break down the fat-soluble vitamins. This may also help you sleep better at night.
Vitamin C
Vitamin C is touted as an antioxidant that may help prevent a variety of health conditions from colds to arthritis. It is recommended that most supplements be taken with food to improve absorption and reduce the risk of digestive upset.
However, it’s important to note that fat-soluble vitamins are better absorbed when taken with a meal or snack containing fat. Most importantly, it’s best to take your vitamins regularly and consistently so that they can be properly absorbed by the body.
Vitamin D
Vitamin D helps regulate calcium and phosphate in your body. A lack of it can lead to bone-weakening rickets in children and osteoporosis in adults. All children and postmenopausal women should take a daily supplement of this fat-soluble vitamin during autumn and winter.
Most water-soluble vitamins should be taken with meals, Weinandy says, since they're less likely to cause an upset stomach. However, some supplements (such as iron) may be more effective if taken on an empty stomach.
Vitamin E
Vitamin E is an antioxidant and protects cells, tissues and organs. It is important for immune health and helps to widen blood vessels, which prevents blood clots.
It is recommended to take a supplement with vitamin E in the morning because it can have an energizing effect. It is also best to avoid taking vitamin E supplements close to bedtime because it can interfere with sleep.
It's always a good idea to talk with a registered dietitian nutritionist before taking any vitamins or supplements. They can help identify whether you can meet your nutrient needs with food and determine any potential issues with nutrient interactions.
Vitamin K
A type of phylloquinone, Vitamin K helps form blood clots and maintain strong bones. It can be found in green leafy vegetables, liver and vegetable oils.
Generally, it is best to take vitamins in the morning. This is especially true for B vitamins, vitamin C and omega-3 supplements.
However, it is best to consult a registered dietitian nutritionist to make sure that you're getting all of the nutrients that your body needs through diet. “Then, they can help you decide if a supplement is appropriate based on your specific goals,” Smith says.
Minerals
Minerals are naturally occurring inorganic solids with a definite chemical composition and an ordered atomic structure. They can consist of single elements such as silver or diamonds, or they may be composed of a combination of minerals such as table salt or quartz.
Like vitamins, many minerals are better absorbed when taken with food. Supplements that contain fat, such as vitamin D or folic acid, should be taken with meals to avoid gastrointestinal upset.
