Is there a recommended time to take vitamins?

Many people take vitamins and dietary supplements, sometimes to manage deficiencies. No scientific evidence suggests that the time of day at which a person takes them reduces or enhances their effectiveness. It is most important to take them consistently.

Taking some vitamins at a specific time, however, may reduce the risk of adverse effects. For example, depending on the type of vitamin, taking a supplement alongside a meal can boost how much of it the body absorbs and improve its impact on overall health.

In this article, we explain the ideal circumstances in which to take different types of vitamins.

Many people take vitamins and dietary supplements, sometimes to manage deficiencies. No scientific evidence suggests that the time of day at which a person takes them reduces or enhances their effectiveness. It is most important to take them consistently.

Taking some vitamins at a specific time, however, may reduce the risk of adverse effects. For example, depending on the type of vitamin, taking a supplement alongside a meal can boost how much of it the body absorbs and improve its impact on overall health.

In this article, we explain the ideal circumstances in which to take different types of vitamins.

Different vitamins work in different ways. This means that some have special considerations on how to take them and whether or not people can eat meals alongside them.

Although research has a few recommendations for preventing side effects, science generally does not support any specific recommendations for taking vitamins at particular times.

It is more important that people do not experience any breaks in their daily supplementation of a vitamin, especially if they are taking it to manage a deficiency.

In general, it is better to avoid supplements altogether and get sufficient nutrition from a balanced diet. However, when vitamin supplements are necessary, people should be able to fit them into their schedule easily. Timings for supplementation are mostly flexible.

The sections below discuss different types of vitamins and when might be best to take them..

Water-soluble vitamins

The human body does not naturally produce or store water-soluble vitamins. People therefore need to consume these vitamins from animal, plant, and sometimes supplemental sources.

Types of water-soluble vitamins include vitamin C and most B vitamins.

Vitamin C is safe to take in recommended amounts at any time of day. It occurs naturally in a variety of plant products, including orange juice, grapefruit, and lemons.

The body does not store vitamin C, so people should take it on a daily basis, ideally in small doses throughout the day.

When to take B vitamins

People tend to take B vitamins to boost energy and reduce stress.

There are eight different types of B vitamins, each of which has a separate function for the body. The types of B vitamins are:

• thiamin
• riboflavin
• vitamin B-6
• niacin
• biotin
• vitamin B-12
• folic acid
• pantothenic acid

It is generally safe to take several B vitamins at the same time. Some companies also offer vitamin complexes, which are combinations of the daily amount of each B vitamin.

Because of its energy-boosting abilities, the best time of day to take a B vitamin is after waking up. Also, recent research indicates that vitamin B-6 may potentially interfere with sleepTrusted Source and induce vivid dreams. To avoid this adverse effect, people may wish to take them earlier in the day.

Even though B vitamin supplements are safe to consume, it is most beneficial to obtain these nutrients from food sources.

Fat-soluble vitamins

Fat-soluble vitamins are necessary in small doses. However, taking large doses of fat-soluble vitamins can be harmful or toxic to a person’s body.

Cooking food does not get rid of its fat-soluble vitamin content. Usually, a person will get all the fat-soluble vitamins they need from the diet and do not need to supplement them.

Some examples of fat-soluble vitamins include:

• vitamin A
• vitamin D
• vitamin E
• vitamin K

Fat-soluble vitamins dissolve in oilTrusted Source. For this reason, people who do need to supplement fat-soluble vitamins should take them alongside meals to enhance absorption.

However, most people who eat a balanced range of nutrients will get enough fat-soluble vitamins through their regular diet.

For more in-depth resources about vitamins, minerals, and supplements, visit our dedicated hub.

Prenatal vitamins

The United States Preventive Services Task Force suggest that women who are considering becoming pregnant take a 0.4 to 0.8 milligram (mg)Trusted Source folic acid supplement daily before conception.

Likewise, the National Institute of Child Health and Human Development suggest that women take prenatal vitamins dailyTrusted Source, particularly folic acid.

Prenatal vitamins that combine folic acid with other nutrients, such as iron or calcium, are also available.

Considerations

Taking some prenatal vitamins on an empty stomach may cause indigestion and nausea, according to a 2019 reviewTrusted Source. If a prenatal vitamin increases feelings of nausea, a woman can consider taking the vitamin with a small amount of food.

Even though the review reported that this does not often occur, taking prenatal supplements with food can reduce the risk of feeling nauseated.

There are a wide variety of prenatal vitamins available, and a woman should exercise caution when choosing which to take during pregnancy. Although many are similar, each may contain differing amounts of nutrients and ingredients, and the Food and Drug Administration (FDA) do not regulate supplements.

Before starting to take prenatal vitamins, a woman should talk to her doctor for suggestions and recommendations. It is possible to consume too many vitamins, and this can cause adverse effects for the woman or the fetus.

Importantly, women should not take double doses of prenatal vitamins.

Other supplements

The human body needs both vitamins and minerals to function. As with vitamins, minerals are available over the counter as supplements. There are many claims about the benefits of mineral supplements for health.

Some examples of minerals include:

• iron
• calcium
• magnesium
• zinc

People should always exercise caution before taking a mineral supplement. They may offer benefits, particularly for those with a nutrient deficiency, but most research into mineral supplements has been observational, and laboratory studies have been inconclusiveTrusted Source.

It is also possible to take too much of a mineral, which can have harmful effects.

People should take minerals daily with food. Taking mineral supplements without food might result in side effects, such as an upset stomach.

Should a person take supplements?

There is more and more research indicating that taking vitamins has neither a beneficial nor an adverse effect for most people who take them regularly. For example, a 2019 prospective studyTrusted Source found no association between taking dietary supplements and a reduced overall risk of mortality.

People should always approach vitamin use with caution, as they may have unintended consequences if a person combines them with prescription or over-the-counter (OTC) medications.

There are some vitamins, such as vitamin E and beta-carotene, that may be harmful or even fatalTrusted Source if a person takes large doses.

Women should take particular care when choosing supplements to take during pregnancy. For example, according to a 2019 review of literatureTrusted Source, high levels of vitamin A can cause congenital irregularities.

However, in the form of beta-carotene, research found no connection between consuming supplements and adverse effects. Folic acid, in particular, can help with the fetus’s development and prevent spina bifidaTrusted Source.

Experts suggest that the best method to obtain vitamins is not through supplements at all.

They recommend that people eat a range of nutrient-rich foods, including:

• kale
• spinach
• nuts
• fruits
• low fat meats

A nutritious, well-rounded diet seems to be the key to good health, rather than a course of vitamin supplements.

That said, a person should take a multivitamin if they have a deficiency, to help complete the diet.

Also, little research is available that supports vitamin supplementation for preventing heart disease, according to a 2016 reviewTrusted Source of studies.

Still, most vitamins offer no known adverse effects for the majority of people. That said, people who regularly take prescription or OTC medication should consult their doctor before taking any vitamin supplements.

Risks and considerations

People should take care when considering the use of vitamin and mineral supplements.

Caution is necessary because the link between claims of effectiveness and actual benefits may vary greatly. Also, many vitamins and minerals can be harmful if a person takes them in large doses.

Some vitamins may also interact adversely with a person’s regular medications.

Summary

There is limited evidence from independent researchers to suggest that vitamin supplements have any significant effects on overall health.

The time of day at which a person takes a supplement will rarely make a difference, except in reducing the risk of some rare adverse effects of specific B vitamins.

If people do need to take vitamins for a deficiency or to support health during pregnancy, they may need to take the supplement alongside food for better absorption.

Before starting to take a vitamin supplement, a person should consult a doctor to make sure that it will be safe. People should always try to get vitamins and nutrients from reputable outlets, particularly those that specialize in whole foods.

Q:

Are there any supplements that take effect overnight?

A:

It is always best to obtain a balance of vitamins and minerals from the diet, but when there is a risk of or a true deficiency, a vitamin or mineral supplement may be necessary.

If a doctor has recommended taking a supplement, the best time to take it would be as soon as the person remembers to take it.

Trusted Source Answers represent the opinions of our medical experts. All content is strictly informational and should not be considered medical advice.

What are fat-soluble vitamins?

Fat-soluble vitamins are vitamins A, D, E, and K. They are present in foods containing fats. The body absorbs these vitamins as it does dietary fats. They do not dissolve in water.

Vitamins help the body function effectively. There are two types: water-soluble and fat-soluble vitamins. The water-soluble vitamins are vitamins B and C.

Most vitamins come from food, but sunshine contributes to vitamin D. Some people need or choose to take supplements that provide extra vitamins.

The body absorbs fat-soluble vitamins best when a person eats them with higher-fat foods.

This article looks at the types, functions, and sources of fat-soluble vitamins, and what can happen if a person has too much or too little.

Vitamin A

Vitamin A helps maintainTrusted Source healthy vision. Without vitamin A, a person could experience vision problems and possibly vision loss.

Types

Vitamin A is not a single vitamin but a collection of compounds known as retinoids. Retinoids occur naturally in the human body, and they are present in some dietary sources.

Some foods provide retinols, which the body can use directly as vitamin A. Others provide provitamin A, compounds that the body converts into vitamin A.

Function

Vitamin A supports several functions throughout the body, including:

• vision
• the immune system

Dietary sources

People can obtain vitamin A through dietary sources.

Animal sources provide preformed vitamin A, or retinols. This type is ready for the body to use.

Plant sources provide carotenoids, such as beta-carotene, which is a powerful antioxidant. The body can convert these into vitamin A.

For this reason, lists of ingredients often show vitamin A content as “vitamin A RAE.” RAE means “retinol activity equivalents.”

Animal sources of vitamin A include:

• fish liver oil
• beef liver
• cheese, milk, and other dairy products
• Sources of beta carotene include:
• sweet potato
• kale, spinach, and other green, leafy vegetables
• carrots
• cantaloupe
• black-eyed peas
• fortified breakfast cereals

Find out more here about dietary sources of vitamin A.

Recommended intake

Nutritionists measure some vitamins in two ways:

• micrograms (mcg) RAE
• international units (IU)

Food packages usually show the amounts in IU. A diet that contains 900 mcg RAE of vitamin A, which is the recommended intake for males over 14 years of age, would provide around 3,000–36,000Trusted Source IU of vitamin A, according to the Office of Dietary Supplements (ODS).

Anyone who has concerns about their vitamin A intake should seek advice from a health professional, who will help them understand these measures.

The recommended intake of vitamin A varies by age and sex.

The 2015–2020 Dietary Guidelines for AmericansTrusted Source recommend consuming the following amounts each day. Amounts are in mcg RAE.

Age (years)	1–3	4–8	9–13	14 and over
Female	300	400	600	700
Male	300	400	600	900

Deficiency

Vitamin A deficiency is rare in the United States, but it can affect a person who:

• follows a plant-based diet
• has cystic fibrosis

A long-term deficiency can lead to a loss of night vision and possibly a total loss of vision.

Overdose

Too much vitamin A can be toxic.

It can affect:

• people who take vitamin A supplements
• those with a high intake of fish liver oil
• people who take medications that contain retinoids, such as acitretin (Soriatane), a treatment for psoriasis

During pregnancy, high levels of vitamin A can harm a growing fetus.

Symptoms of an overdose include:

• headaches
• fatigue
• nausea
• dizziness

In severe cases, coma and death can result.

Vitamin A supplements are available for purchase online. However, people should speak to a doctor before taking these or other supplements.

The time a person takes a vitamin can affect its impact. Find out more here about when to take different vitamins.

For more in-depth resources about vitamins, minerals, and supplements, visit our dedicated hub.

Vitamin D

People obtain vitamin DTrusted Source:

• naturally through exposure to sunlight or in the diet
• through fortified foods
• as supplements

The body obtains the compounds it needs to make vitamin D from food. It also produces vitamin D when ultraviolet (UV) light meets the skin.

Types

Vitamin D is not a single substance but a group of compounds collectively known as calciferol.

The body absorbs calciferol into the bloodstream and then converts it to calcitriol.

Two types occur naturally:

• vitamin D-3, found in animal fats
• vitamin D-2, found in plants, such as mushrooms

Function

Vitamin D has two main roles in the body:

• It maintains bone health.
• It supports the immune system.

Find out more about the health benefits of vitamin D.

Dietary sources

A person can obtain some vitamin D from the sun, but most people will also need to use other sources, too. The main alternative is food.

Dietary sources include:

• oily fish and fish oils
• fortified dairy products, plant-based milks, and cereals
• beef liver
• eggs

How can you get more vitamin D from the sun? Click here to find out.

Recommended intake

Experts measure vitamin D in international units (IU).

Current guidelinesTrusted Source recommend that people of all ages intake of 600 IU of vitamin D daily. This is hard to measure, however, as it is not easy for a person to know how much vitamin D they obtain from sunlight.

Deficiency

A vitamin D deficiency can affect:

• older adults and children who do not spend much time out of doors
• people with darker skin
• some people with chronic health conditions
• those who live far from the Equator, where winter days are short
• those with obesity

The main effects of vitamin D deficiency include:

• osteoporosis, or loss of bone mass

• osteomalacia, when bones become soft
• rickets, when a child’s bones do not develop as they should
• increased risk of infection and autoimmunity

Learn more about vitamin D deficiency.

Overdose

It is rare for a person to have too much vitamin D, but using supplements could trigger this.

Having too much vitamin D could lead to high levels of calcium in the blood.

This can lead to:

• nausea
• headaches
• low appetite and weight loss
• a buildup of calcium in tissues and blood vessels
• heart or kidney damage
• high blood pressure

Vitamin D supplements are available for purchase in pharmacies and online. A person should speak to their doctor before using these supplements, however.

Vitamin E

Vitamin E is an antioxidant that can help the body destroy free radicals. Free radicals are unstable atoms that can cause oxidative stress. Oxidative stress can lead to cell damage, and this can result in cancer and other diseases. Vitamin E may help protect the body from a range of health issues.

Types

There are eight formsTrusted Source of vitamin E, but only alpha-tocopherol meets humans’ needs, according to the ODS.

Function

Some reasons why the body needs vitamin E are:

• as an antioxidant
• to boost the immune system
• to dilate blood vessels and help prevent clotting

Dietary sources

Good sources of vitamin E include:

• wheat germ oil
• sunflower seeds and oil
• almonds, hazelnuts, and peanuts
• spinach and broccoli
• kiwi fruit and mango

Which foods are good sources of vitamin E? Find out here.

Recommended intake

Current guidelinesTrusted Source recommend people consume the following amounts of vitamin E. Experts measure vitamin E intake in milligrams (mg) AT, but packaging currently uses international units (IU).

Age (years)	1–3	4–8	9–13	14 and over
Female	6 mg (9IU)	7 mg (10.4 IU)	11 mg (16.4 IU)	15 mg (22.4 IU)
Male	6 mg (9IU)	7 mg (10.4 IU)	11 mg (16.4 IU)	15 mg (22.4 IU)

The ODS note that, during breastfeeding, a female should consume 19 mgTrusted Source (28.4 IU) each day.

Deficiency

Vitamin E deficiency is rare, but it can affect people with Crohn’s disease or cystic fibrosis. These conditions affect the liver’s ability to absorb vitamin E.

A deficiency can result in:

• nerve and muscle damage that affects movement and coordination
• vision problems
• a weakened immune system

As vitamin E is an antioxidant, a long-term deficiency could increase the overall risk of various diseases.

Overdose

Obtaining vitamin E through natural sources is unlikely to lead to an overdose, although supplement use can increase this risk.

People who use blood-thinning medication, such as warfarin (Coumadin) should ask their doctor before taking vitamin E supplements, as these may interfere with blood clotting.

Vitamin E supplements are available for purchase in pharmacies and online.

Vitamin K

Vitamin K helps the body form blood clots. Blood clotting is essential to prevent excessive bleeding.

Types

There are several types of vitamin K.

The two most common groups are:

• Vitamin K-1 (phylloquinone), present in green, leafy vegetables and some other plant sources
• Vitamin K-2 (menaquinones), present in animal sources and fermented foods

There are also synthetic forms and other forms that the body makes.

Function

Apart from blood clotting, vitamin K may also:

• lower the risk of heart disease
• enhance bone health
• reduce the buildup of calcium in the blood

Dietary sources

Food sources of vitamin K-1 and K-2 include:

• kale
• liver
• spinach
• parsley
• butter
• egg yolks

Learn about 40 foods that provide vitamin K.

Recommended intake

Experts do not have enough evidence to recommend a specific intake of vitamin K suitable to meet the needs of 97-98% of healthy individuals.

Instead, they recommend an adequate intake (AI)Trusted Source, an amount assumed to provide nutritional adequacy, as follows:

Age (years)	1–3	4–8	9–13	14–18	19 and over
Female	30	55	60	75	90
Male	30	55	60	75	120

Deficiency

The body is not able to store as much vitamin K as it does vitamin A or D. This means a person needs a regular intake of vitamin K, and there is a higher chance of a deficiency.

A vitamin K deficiency may result in:

• excess bleeding
• lower bone density, in the long term

Learn more about a vitamin K deficiency here.

Overdose

Taking high quantities of vitamin K does not appear to lead to adverse effects. However, it can interfere with the use of blood-thinning medications, such as warfarin (Coumadin).

Vitamin K supplements are available for purchase in pharmacies and online. However, people should speak to a doctor before using them, especially if they use blood thinners or have a condition that affects blood clotting.

Takeaway

Fat-soluble vitamins are essential for overall health. Most people can obtain enough of each vitamin from a varied and healthful diet. Anyone who has concerns about their vitamin intake should speak to a doctor.

In some cases, a doctor may recommend taking supplements.

Q:

Is it really worth taking supplements?

A:

A person’s need for supplementation varies widely and depends on their diet, family history, current health, diagnoses, current medications, genetics, and more.

In many cases, specific supplements are life-saving, or at the very least, can prevent deficiency and improve health.

For others, supplementation may be detrimental to their health, or just an added expense that does not provide much additional benefit.

Trusted Source Answers represent the opinions of our medical experts. All content is strictly informational and should not be considered medical advice.

Source - Medical News Today