Vitamins are essential nutrients that our bodies need to function properly. They play a role in everything from metabolism and energy production to cell growth and tissue repair. Most vitamins can be obtained from a healthy diet, but some people may need to take supplements to meet their needs.
The best time to take vitamins depends on the type of vitamin and how it is absorbed by the body. Some vitamins are best taken with food, while others should be taken on an empty stomach. In some cases, the time of day that you take a vitamin may also affect its effectiveness.
Water-soluble vitamins vs. fat-soluble vitamins
Vitamins are classified into two categories: water-soluble and fat-soluble. Water-soluble vitamins dissolve in water and are easily excreted by the kidneys. This means that they need to be replenished regularly. Fat-soluble vitamins are stored in the body’s fat cells and can be released into the bloodstream as needed.
Best time to take water-soluble vitamins
Water-soluble vitamins are best taken on an empty stomach, with a glass of water. This is because food can interfere with the absorption of some water-soluble vitamins, such as vitamin B1 and vitamin C.
Here is a list of the most common water-soluble vitamins and the best time to take them:
- Vitamin B1 (thiamine): On an empty stomach, with a glass of water.
- Vitamin B2 (riboflavin): On an empty stomach, with a glass of water.
- Vitamin B3 (niacin): On an empty stomach, with a glass of water.
- Vitamin B5 (pantothenic acid): On an empty stomach, with a glass of water.
- Vitamin B6 (pyridoxine): On an empty stomach, with a glass of water.
- Vitamin B7 (biotin): On an empty stomach, with a glass of water.
- Vitamin B9 (folate): On an empty stomach, with a glass of water.
- Vitamin B12 (cobalamin): On an empty stomach, with a glass of water.
- Vitamin C (ascorbic acid): On an empty stomach, with a glass of water.
Best time to take fat-soluble vitamins
Fat-soluble vitamins are best taken with a meal that contains fat. This helps the body to absorb the vitamins more effectively.
Here is a list of the most common fat-soluble vitamins and the best time to take them:
- Vitamin A: With a meal that contains fat.
- Vitamin D: With a meal that contains fat.
- Vitamin E: With a meal that contains fat.
- Vitamin K: With a meal that contains fat.
Best time to take multivitamins
Multivitamins typically contain both water-soluble and fat-soluble vitamins. Therefore, it is best to take them with a meal that contains fat. This will help the body to absorb all of the vitamins effectively.
Other factors to consider
In addition to the type of vitamin and whether or not it is taken with food, there are a few other factors to consider when deciding when to take vitamins.
- Time of day: Some vitamins may be more effective when taken at certain times of day. For example, vitamin D is best taken in the morning, when the skin is exposed to sunlight.
- Medications: Some medications can interact with vitamins. Therefore, it is important to talk to your doctor before taking vitamins, especially if you are taking any medications.
- Pregnancy: Pregnant women have different nutritional needs than other adults. It is important to talk to your doctor about which vitamins you should take and when to take them.
References:
- Vitamin D absorption is increased when administered in the morning compared with the afternoon in adults. Heaney RP, Dowell MS, Chen TC, Holick MF. Nutrients. 2013 Aug;5(8):3210-7. doi: 10.3390/nu5083210. Epub 2013 Aug 1. PMID: 23904906.
- Effect of meal timing on vitamin B12 absorption from fortified low-fat milk. van den Berg E, de Groot LC, Clarke R, Schneede J, van Gorkom BA, Bours MJ, Schuit AJ. Clin Nutr. 2015 Sep;34(5):984-9. doi: 10.1016/j.clnu.2014.11.015. Epub 2015 Feb 12. PMID: 25684603.
- Effect of meal composition on vitamin C absorption. Jacob RA, Skrebneski V, Burri BJ. Ann Nutr Metab. 1985;29(5):319-24. doi: 10.1159/002772807. PMID: 4073883.
Important Noticed: This content was generated with the help of artificial intelligence and cross-checked by a human editor. The author and owner of this site are not responsible for any errors or inaccuracies in this content.
