When is the Best Time to Take Vitamins?

This is such a frequently asked question. The answer is… (drum roll)

The best time to take your vitamins depends on which supplements you’re taking. So, let’s dive in and get the answers to your specific questions.

Some vitamins are best taken after a meal, while others are best taken on an empty stomach. However, establishing a supplement routine is key. Taking a vitamin at the same time every day will help form healthy habits. Consistency will always allow you get the most out of your vitamins and supplements.

Because not every vitamin breaks down in your body the same way, it’s best to know what time of day is most optimal for each of them so you get the most bang for your buck.

Best time to take fat-soluble vitamins

The optimal time to take fat-soluble vitamins is with a meal. Fat-soluble vitamins are assimilated in our bodies using fats. They are then sent into the bloodstream to perform essential functions. Fat soluble vitamins include vitamin A, vitamin K, vitamin E, and Vitamin D.

These vitamins are best taken with a meal that contains saturated fats or oils to help you absorb them.

Best time to take water-soluble vitamins

Water-soluble vitamins absorb best on an empty stomach. Ideally, this means taking them first thing in the morning, 30 minutes prior to eating, or two hours after a meal.

Water-soluble vitamins dissolve in water so your body can use them. All B Vitamins, Vitamin C, and folate (folic acid) are water soluble. Water soluble vitamins are not stored in the body.  Your body utilizes the amount of the vitamin it needs and then sends what is not needed out through urine. Because these vitamins are not stored in the body, it’s a good idea to get adequate amounts of them in your diet daily or take a supplement.

Best time to take B vitamins

Start your day off with a bang. Take a B vitamin on an empty stomach when you first wake up in the morning.

B vitamins are a special family of water-soluble vitamins. B’s are fantastic at stress reducing and energy-boosting! However, B’s are not only great for stress and energy but also improving metabolism, nerve and muscle health, and they can improve your mood! Some of the most popular B vitamins we use are B-2, B-6, and B-12.

Best time to take your multi or prenatal vitamins

Since multi vitamins and prenatal vitamins are jam packed with the daily essentials, taking them before lunch is an optimal time to absorb all that they contain.

Most multi/prenatal vitamins will often include magnesium, calcium, iron, and folate. Iron absorbs best on an empty stomach and can’t absorb properly if you’ve recently eaten dairy. Iron is also absorbed better if taken with Vitamin C, so if your multi contains iron, pair it with Vitamin C rich foods like broccoli, red and green peppers, oranges or spinach.

Some people find that adding in a multi or prenatal vitamin to their diet causes some symptoms like nausea and constipation. If constipation occurs, try finding a multivitamin without iron. If you have been told to take an iron supplement, take it separately from your multi and try looking for iron in the form of ferrous bis-glycinate. This form is easier on the stomach and tends to not cause constipation.

Often, taking a multi/prenatal vitamin first thing in the morning or without food can make us feel sick. If this happens to you can try taking them just before going to bed. The benefits of vitamins are cumulative, so being consistent in your daily regimen is the most important thing.  

Because some vitamins can’t be stored in the body, they must be taken daily. This is especially important to remember during pregnancy. Taking folate during pregnancy is known to protect against spina bifida and other neural tube defects. When at all possible, it’s best to start on a prenatal vitamins with folate for a year before becoming pregnant or at least as soon as you are considering conceiving.

What to be aware of when taking vitamins

Even though vitamin supplements add profound benefits to your health, you must be aware of possible interactions between your vitamins and prescription medications you take. For example, you shouldn’t combine vitamin K supplements with the blood thinner warfarin (Coumadin). This is why it’s important to work along-side your functional medicine doctor.

If you accidentally missed a day, no need double up on your multi or prenatal vitamin, just start back up the following day with your regular suggested dose.

Lastly, quality counts. Always choose high quality supplements, because it’s not just what’s in the supplements that count it also about what’s NOT in them. Fillers, dyes, sugars and other chemicals have no business being in your supplement regimen.

If you are looking for a functional medicine doctor or more guidance in which supplements would be right for you, contact our office at 561-336-3144.

We would be happy to help.