Usually, vitamin and mineral supplements can be taken at any time of the day. However, certain timings and factors enhance their absorption and effectiveness.
These include vitamin C and B vitamins. You can take them at any time of the day with a glass of water, either on an empty stomach or with food, as they are water-soluble [1]. It is recommended to take B vitamins in the morning. B vitamins help release energy from carbohydrates and are beneficial for brain health.
Water-soluble vitamins are not stored in your body, so you must consume them regularly to maintain healthy levels [4]. Any excess is excreted through urine.
Vitamins A, D, E, and K belong to this group. Fat-soluble vitamins need to be taken along with meals containing fat since fat aids in their absorption [3]. Vitamins like vitamin D may interfere with your sleep cycle, so be cautious when taking them with your bedtime snack. Moreover, some vitamins, like vitamin K, may interfere with medication, so it's important to check with your doctor before using them [4].
According to the National Institutes of Health, the best time to take iron supplements is at least 30 minutes before a meal or 2 hours after taking medications. In case of gastrointestinal side effects, it is advised to take them with small amounts of food. Also, avoid taking them with milk, calcium, antacids, high-fiber foods, or caffeine. Some studies suggest that taking iron supplements with orange juice enhances absorption [2].
They can be taken at any time of the day.
Collagen is often called the "fountain of youth" because of its powerful anti-aging properties. It also benefits bone strength, joint health, and bone density. Certain eating tips and factors can enhance collagen absorption, such as consuming it with coffee or in a smoothie. Additionally, collagen promotes better sleep, making it a great option to take at bedtime.
Dr. Jushya Bhatia Sarin, MD Dermatologist, MRCP (UK), Diploma in Allergy (Germany), explained in her Instagram post about the "Best Time to Take Supplements."
Deciding whether to take dietary supplements and which ones to take is a serious matter. Learn about their potential benefits and any risks they may pose first. Speak to your healthcare providers about products of interest and decide together what might be best for you to take, if anything, for your overall health.Dr. Paul M. Coates, Director of NIH’s Office of Dietary Supplements
While you can take most supplements at any time of the day, understanding the right timing will help maximize their benefits. Always consult your doctor for personalized recommendations on when and how to take supplements based on your individual health needs.
References:
Baton Rouge Clinic. "What’s the Best Time to Take Supplements." News & Education. https://www.batonrougeclinic.com.
Nguyen, Minhthao, and Prasanna Tadi. "Iron Supplementation." StatPearls, May 31, 2023. PMID: 32491308.
Kubala, Jillian. "Best Times to Take Different Vitamins." Healthline, June 22, 2021. https://www.healthline.com/nutrition/best-time-to-take-vitamins.
WebMD. "Best Ways to Take Different Vitamins." WebMD, n.d. https://www.webmd.com/vitamins-and-supplements/ss/slideshow-best-ways-to-take-different-vitamins.
By Dr. Ansila S
MSM