While most people reach for vitamins in the morning, the best time to take dietary supplements depends on the nutrients you are taking and how your body absorbs them.
Learn how vitamin and mineral supplements work and discover the ideal timing to take vitamins, minerals, and electrolytes for maximum absorption and effectiveness.
Is there a best time to take vitamins?
Many people take their vitamin supplements in the morning, often with breakfast or as part of their daily routine when getting ready for the day.
While this makes taking supplements easier to remember, mornings may not always be the most effective time, depending on the exact type of vitamin.
For example, certain nutrients need dietary fats for optimal absorption, while others are best taken on an empty stomach for maximum effectiveness.
In addition, individuals who practice intermittent fasting, or those working shifts or irregular hours, may need to adjust supplement timing to match their eating schedule, especially for supplements best taken with food.
“Nutrient absorption is influenced by many factors,” explains Dr. Berg. “While general guidelines can help optimize supplement timing, individual responses vary, and it’s important to listen to your body and adjust as needed.”
In some cases, certain nutrients may interfere with each other, interact with medications, or require careful timing to be effective.
This highlights the importance of discussing the use and timing of vitamins with a healthcare professional, especially if you have underlying health conditions or take medications.
Watch the video below to learn more about the best time of the day to take vitamins.
Water-soluble vitamins
Water-soluble vitamins are widely available as single-nutrient supplements or as part of multivitamin formulations.
The nine water-soluble vitamins include:
- Vitamin B1 (thiamine)
- Vitamin B2 (riboflavin)
- Vitamin B3 (niacin)
- Vitamin B5 (pantothenic acid)
- Vitamin B6 (pyridoxine)
- Vitamin B7 (biotin)
- Vitamin B9 (folate/folic acid)
- Vitamin B12 (cobalamin)
- Vitamin C (ascorbic acid)
Water-soluble vitamins can be taken first thing in the morning on an empty stomach. However, individuals with a sensitive digestive tract or low stomach acid levels may develop gut issues.
In case of gastrointestinal discomfort, it’s recommended to take water-soluble vitamins with a meal to reduce irritation while supporting optimal absorption.
In addition, research published in StatPearls highlights that, due to their water solubility, the human body doesn’t store these vitamins in significant amounts and excretes excess via urine.1
Because of the transient nature of water-soluble vitamins, some individuals split their daily doses to enhance absorption, minimize digestive upset, and maintain more consistent nutrient levels.
Fat-soluble vitamins
Unlike water-soluble vitamins, fat-soluble nutrients are stored in the body’s fat tissues and liver, which means they can, but don’t have to, be taken daily.
The four fat-soluble vitamins include:
- Vitamin A
- Vitamin D
- Vitamin E
- Vitamin K
Fat-soluble vitamins should generally be taken before or with a meal containing healthy dietary fat, which enhances proper absorption and helps metabolize these nutrients efficiently.
Depending on your meal plan, fat-soluble vitamin supplements can be taken with any meal of the day, as long as they contain dietary fats to ensure maximum absorption.
While some individuals feel additional benefits from taking vitamin D before bed, others report increased restlessness or difficulty sleeping. This suggests a highly individual response to the timing of vitamin D supplementation.
Fat-soluble vitamins are less likely to trigger gastrointestinal discomfort and can be taken on an empty stomach. However, this may slightly reduce their absorption rate due to a lack of fats.
In addition to timing, optimal digestive functions play an equally important role in maximizing fat-soluble vitamin absorption, as outlined by research published in the Journal of Clinical Medicine.2
The authors summarize, “As with lipids in general, good enterocyte, hepatobiliary, and pancreatic functions are essential to ensure the correct absorption and bioavailability of fat-soluble vitamins.”
Because fat-soluble vitamins are stored in the liver and body fat, some people take larger doses once or twice a week as an alternative to daily supplementation. However, it’s always best to consult a healthcare professional before doing so.
Although not technically vitamins, carotenoids, curcumin, and various flavonoids are classified as fat-soluble phytonutrients and also require the presence of fat for effective intestinal absorption.
Multivitamins
The ideal timing of taking multivitamin supplements somewhat depends on the exact formulation.
Most multivitamins contain both water-soluble and fat-soluble vitamins and are best taken with a meal containing fats to support optimal absorption of nutrients, especially if they’re formulated with vitamin A, D, E, or K.
Taking multivitamins without food can increase the chance of digestive discomfort, and many people prefer to combine them with either breakfast or lunch.
While multivitamins can also be taken in the evening, certain B vitamins support energy production and may promote increased alertness. This may interfere with falling asleep or reduce overall sleep quality in sensitive individuals.
Many multivitamins are packaged in large capsules or tablets, and some require taking several pills daily. If you find it difficult to swallow large pills or take multiple capsules at once, splitting the daily dose into two smaller servings can make the routine easier and more user-friendly.
Prenatal vitamins
Prenatal vitamins tend to combine both water- and fat-soluble vitamins and, similarly to conventional multivitamins, should be taken with a fat-containing meal to enhance absorption.
While taking prenatal vitamins in the morning can help maintain consistency, many women experience nausea during pregnancy, particularly during the early hours of the day.
Therefore, it may be more comfortable to take a prenatal supplement with lunch or even dinner, provided it doesn’t interfere with sleep.
Some women experience persistent and severe nausea throughout pregnancy and find that dietary supplements aggravate their symptoms, regardless of the time of day they’re taken.
Incorporating natural anti-nausea remedies such as ginger tea, peppermint tea, and lemon water can help ease discomfort and make it easier to tolerate prenatal vitamins.
To ensure the safety of both mother and the unborn child, it’s crucial to discuss the use of prenatal vitamins with a healthcare provider, who can recommend the best type and dosage.
Minerals and trace minerals
Research published in Advances in Experimental Medicine and Biology highlights that optimal absorption of minerals and trace minerals requires an acidic environment.3
Therefore, taking mineral supplements on an empty stomach can help improve gastrointestinal uptake of these nutrients.
Eating foods or drinking large amounts of fluids can dilute stomach acid, potentially reducing the absorption of minerals and trace minerals. This explains why taking mineral supplements away from large meals or excessive liquids can help enhance their effectiveness.
However, some minerals, especially iron, can irritate the stomach if taken without food, and it’s best to take iron-containing supplements with a meal if needed to reduce nausea while still supporting absorption.
While most minerals can be taken any time of the day, calcium and magnesium are often taken before bed for maximum effectiveness and benefits.
Electrolyte powders are a popular mineral source, and it’s best to incorporate electrolytes in the morning. However, they can also be taken after exercise, as well as during periods of increased sweating or fluid loss.
Taking electrolyte supplements too close to bedtime isn’t recommended, as this may increase nighttime urination and disrupt sleep.
Tips for getting the most out of your supplements
To get the most out of your supplements, choose products made from whole foods rather than synthetic vitamins to improve absorption and utilization.
If you practice intermittent or prolonged fasting, water-soluble vitamins can be taken at any time during your fast if tolerated.
Supplements containing vitamin D or other fat-soluble vitamins can be taken with a small amount of medium-chain triglycerides (MCT) during a fast. This can enhance absorption without significantly disrupting the metabolic fasting state.
It’s also vital to understand that certain supplements, especially multivitamin gummies and chewables, often contain added sugar and can break a fast. Therefore, it’s important to check the product labels to ensure your supplements are fasting-friendly.
Another consideration is to avoid cross-nutrient interactions that can reduce absorption or influence how certain nutrients are metabolized and unutilized in the body.
Vitamins and minerals that shouldn’t be taken together include:
- Vitamin D and calcium, especially if vitamin D is taken without vitamin K
- High-dose zinc supplements and copper
- Iron and calcium
- Magnesium and calcium
Key takeaways
Understanding the best time to take vitamins or minerals can make a big difference in how efficiently the body absorbs these nutrients.
While water-soluble vitamins, most minerals, and trace minerals can generally be taken on an empty stomach if tolerated, fat-soluble vitamins are best taken with meals containing healthy fats to maximize absorption.
To ensure safety and effectiveness, it’s vital to discuss supplement use with a healthcare professional, especially if you are taking medications or have underlying health conditions.
FAQ
1. When is the best time to take vitamins?
Water-soluble vitamins, such as vitamin C and B vitamins, can be taken at any time of the day if tolerated.
The four fat-soluble vitamins A, D, E, and K, as well as cod liver oil and fish oil supplements, are best taken with a meal containing healthy fats to enhance their intestinal absorption.
2. What vitamins shouldn’t be taken at night?
It’s generally not recommended to take B-complex vitamins or other energy-boosting supplements at night, as this may increase alertness and potentially interfere with sleep.
3. Is there a limit to how many vitamins you can take at once?
While most vitamins can be taken together, excessive amounts at one time can trigger digestive issues, such as nausea, stomach cramps, or diarrhea, and may reduce the efficiency of nutrient absorption.
To minimize the risk of side effects, many people prefer to split their daily vitamin and mineral doses into two or more smaller servings throughout the day, especially if taking several different dietary supplements.
4. Which vitamins shouldn’t be taken together?
Certain vitamins, such as vitamin D, shouldn’t be taken at the same time as calcium. This is especially important if a vitamin K supplement isn’t included, as this combination can affect how these nutrients are utilized in the body.
