When Should You Take Vitamins?
Taking vitamins is more than just a routine; it's also about timing. Did you know that the effectiveness of vitamins can vary depending on when you take them? Morning, afternoon, evening, before or after meals—all of these factors might influence how your body absorbs nutrients.
Your body needs vitamins and minerals to stay healthy, including nine water-soluble and four fat-soluble vitamins.
Although we should get them from food, many people need supplements to meet their daily needs. However, not all vitamins work the same in the body. Each vitamin has a best time to be consumed for optimal absorption.
So, when is it better to take vitamins? The answer depends on the type of vitamins and your body’s condition at the time.
Types of vitamins and when to take them
Each vitamin has different characteristics that affect the best time to take it. By understanding this, you can maximize the benefits of vitamins for your body.
1. Vitamin A
Vitamin A is one of the vitamins and micronutrients the body cannot produce; thus, it can only be obtained from food or supplements. Vitamin A is essential for healthy skin, eyes, and intestinal lining.
When to take it
As a fat-soluble vitamin, vitamin A should be taken with food, especially healthy fats, such as avocado, nuts, or olive oil. The recommended vitamin intake for individuals is 700-900 micrograms per day.
Vitamin A is a fat-soluble vitamin stored in the body's fat, so it does not need to be consumed daily. However, excessive consumption can cause accumulation and poisoning.
2. Vitamin B
Vitamin B includes various vitamins from B1 to B12. Vitamin B is essential for the optimal functioning of multiple processes in the body. This vitamin helps the body form healthy red blood cells and convert food into energy.
When to take it
Vitamin B is a water-soluble vitamin that is easily excreted through urine and must be taken daily. This vitamin can be consumed with food or without food. The best time to take vitamin B is in the morning with a glass of water.
3. Vitamin C
Vitamin C, or ascorbic acid, is a water-soluble vitamin that promotes tissue regeneration, skin health, and bone strength. It also helps the body absorb iron and promotes wound healing.
When to take it
If you don’t get enough vitamin C from foods like citrus fruits, berries, and green leafy vegetables, supplements containing 25–1,000 milligrams are available.
Because vitamin C is water-soluble, the best time to take it is in the morning with a glass of water on an empty stomach. However, some people with sensitive stomachs prefer to take vitamin C with food.
4. Vitamin D
Sunlight is the primary source of vitamin D, but it is often not enough to meet the body's daily needs. Vitamin D is needed to maintain the immune system, support cell growth, and strengthen bones.
The body needs fat intake to be adequately absorbed when consuming this vitamin. Vitamin D activation also depends heavily on magnesium levels in the body. So, make sure you are not deficient in this mineral.
In addition to sunlight, vitamin D can be obtained from foods such as fish, mushrooms, tofu, eggs, and cheese.
When to take it
Because vitamin D is fat-soluble, consuming it with fatty foods can increase absorption. However, a small study suggests that high-dose vitamin D supplements are better absorbed with a low-fat meal.
However, taking it with low-fat or high-fat food is still better than taking it on an empty stomach.
5. Vitamin E
Vitamin E is an antioxidant that helps protect cell membranes from free radical damage. The body cannot produce this vitamin and can only get it from vegetable oils, sunflower seeds, peanut butter, and spinach.
Vitamin E deficiency is rare because it is unlikely to be caused by insufficient vitamin E intake. Instead, it is more likely to be caused by irregularities in the absorption or metabolism of fats from the diet.
When to take it
Vitamin E is a fat-soluble vitamin, so it is recommended that it be taken with a meal. Taking it with a glass of water during mealtime will help improve absorption in the body.
6. Multivitamins
Multivitamins often contain a combination of water-soluble and fat-soluble vitamins, so the best time to take them is with a main meal—either breakfast or lunch.
This improves absorption and helps reduce the risk of stomach upset. If your multivitamin is more than one tablet daily, you can split it into two doses, one in the morning and one in the afternoon.
7. Specific supplements
Some supplements have more specific consumption rules. Iron, for example, is ideally taken on an empty stomach and combined with a drink high in vitamin C, such as orange juice, to aid absorption.
However, avoid taking it with calcium or foods high in calcium, as this can inhibit iron absorption.
Other supplements, such as calcium, magnesium, and zinc, are best taken with food to help them digest. However, it's best to leave some time between them because they can interfere with each other’s absorption if taken together.
8. Prenatal vitamins
These vitamins generally include folic acid and iron, essential for pregnant women. If you have morning sickness, taking these vitamins at night is recommended to avoid nausea that can occur when taken on an empty stomach in the morning.
Things to note
It should also be noted that vitamin C should not be taken together with vitamin B12 because it can reduce absorption. It is recommended that you leave at least two hours in between.
In addition, vitamin C should be stored in a cool place and protected from light because it is sensitive to heat and light.
For vitamins A and E, it is essential to note that high doses without medical supervision can be risky due to toxicity.
Meanwhile, vitamin K should not be consumed together with vitamins A or E in high doses because they can interfere with each other's absorption. However, vitamin K can be combined with vitamin D to support bone health.
How many vitamins do you need?
To avoid vitamin deficiencies, you should eat a balanced diet with various nutrients. Adding meat, fish, and various fruits and vegetables to your plate is the best way to get most of the vitamins your body needs.
Some people needing additional vitamins are children, people on special diets, or pregnant women.
While most vitamins can be taken at any time, knowing the best time for each type of vitamin will increase its effectiveness and absorption. It also helps prevent side effects, such as stomach upset or vitamin interactions.
Consult your doctor at GWS Medika Clinic, health clinic in Jakarta, or dietitian if you have special needs or are taking certain medications.
