What time of day should you take supplements?

Some take them first thing in the morning, and others take them last thing at night. But when is the ideal time to take your multivitamins, and does it really matter?

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The best time of day to take vitamins

The crucial question is perhaps not “Which is the best time to take supplements?” but “Which is the best time for each vitamin and mineral?”

By considering the benefits of individual vitamins and minerals, you can decide the most appropriate time to take them.

B Vitamins, essential for releasing energy and transporting oxygen, may therefore be best taken in the morning.

Some anecdotal accounts and some research suggest Vitamin E may help you get a better night’s sleep. Therefore, it may be better to take your Vit E in the evening.

Should you take vitamins at the same time?

Some vitamins and minerals mutually enhance the performance of each other.

These include:

Vitamin D and Vitamin K
Vitamin D and calcium
Magnesium and zinc

Taking your supplements with meals

Vitamins are differentiated by their solubility.

Water-soluble: vitamins that dissolve in water. They are generally not stored in the body, so they must be continually included in your diet.

Water-soluble nutrients include:

B Vitamins
Vitamin C

Fat-soluble: vitamins that dissolve in oil (liquid fat). They tend to be stored in the liver and are best absorbed along with fat.

Fat-soluble nutrients include:

Vitamin A
Vitamin D
Vitamin E
Vitamin K

Water-soluble vitamins are readily absorbed into the body. On the other hand, Fat-soluble vitamins are best absorbed when consumed with a meal or snack containing fat.

When to take specific vitamin supplements?

If you’re taking specific, single vitamins, then it’s a good idea to space them out to ensure you’re achieving the benefits at the optimal time.

When to take Vitamin D

Vitamin D belongs to the fat-soluble group of vitamins. Therefore, it’s advisable to take your vitamin D at mealtime.

Some anecdotal reports suggest Vitamin D may have a negative impact on sleep. Try taking Vitamin D with your breakfast or lunch to avoid any impact to your bedtime.

When to take B Vitamins

Because of their impact on metabolism and potential for boosting energy, the morning is an ideal time to take your B Vits.

One study found that supplementing with Vitamin B12 before bedtime could induce vivid dreams, so it may be advisable to avoid taking them at night.

When to take Vitamin C

The body does not store Vitamin C, so it’s essential to get your intake throughout the day.

However, Vitamin C can degrade B12. So if you’re taking these as single supplements, try to space them out by at least an hour.

When to take zinc

Unlike B Vitamins and Vitamin D, zinc may be an ideal nutrient to take a night. A double-blind controlled study found that a combination of magnesium, zinc and melatonin helped older adults sleep better.

Also, women may benefit from zinc supplements during their menstrual cycle. For example, one trial found that the quality of life of young women with premenstrual syndrome improved while taking 30mg of zinc daily.

When should you take your multivitamins?

As we’ve seen, it is advisable to take specific vitamins and minerals at different times. This may make timing your multivitamin a little tricky. The Authentic Biotics range has been carefully considered to maximise efficacy and fit into your lifestyle.

Brain Health Goals: powered by B Vitamins, magnesium, polyphenols and Ashwagandha, take in the morning for all-day cognitive support.

Organic Immunity Goals: packed full of Vitamin C, zinc and Ashwagandha, take it at bedtime and let it get to work on your immune system.

Bone Health & Joint Goals: fuelled by Vitamin D3, Vitamin K2, magnesium, turmeric, calcium and zinc. Have it with your lunch to help maintain healthy bones and joints.