Best Time Of Day To Take Vitamin D

What Is The Best Time To Take Vitamins

Not only is it important to know how to take vitamins, but knowing when to take them also makes a difference. Many people prefer taking vitamins first thing in the morning, before eating breakfast and getting started with their day. Others may prefer a different time of day. Consider creating a daily schedule that works best with your lifestylesometimes remembering to take vitamins daily can be the biggest hurdle.

Vitamins that are water-soluble versus fat-soluble should also be treated differently. A-fat soluble vitamin supplement like vitamin E, for instance, should never be taken on an empty stomach. In order for our digestive systems to absorb vitamin E, there needs to be some fat present.viiiThis makes vitamin E a great supplement to take with meals, unlike iron, which can interfere with certain foods like cheese, yogurt, eggs, milk, spinach, tea, coffee, or whole-grain breads.ix

Do you typically coordinate taking your vitamins with your workout? Some suggest that the best time to take vitamins is after a workout, not before, as the vitamins may move around in your stomach and trigger gastric acid production, which causes heartburn and acid reflux.x

Find the right vitamin for you using our product recommendation tool. For additional resources, check out the Learn Center with more articles on vitamins & minerals.

The Link Between Vitamin D & Sleep

Perhaps you’ve heard some of the buzz out there right now that suggests that supplementing with vitamin D before hitting the hay can affect your ability to snooze. Well, it’s not a super-clear story right now.

Research has shown that vitamin D is involved in the production of the hormone melatonin, which helps regulate your circadian rhythm and sleep. As mbg’s director of scientific affairs Ashley Jordan Ferira, Ph.D., RDN, explains, “The vitamin D and sleep relationship appears to be a bidirectional one. Suboptimal vitamin D status is linked to lower sleep quality and shorter sleep duration, and inadequate sleep is linked to a higher risk of vitamin D deficiency. The science is young and emerging here.”

Holick concurs, “There is some evidence to suggest that vitamin D promotes sleep, but research is ongoing.”* Indeed, vitamin D deficiency has been linked with several sleep issuesbut the true relationship between supplements and sleep still requires some investigation to understand, he explains.*

Should You Take Your Vitamin D Supplement In The Morning Or Evening

The option of taking it in the morning or the evening differs from person to person. More people prefer taking vitamin D first thing in the morning since its more convenient and easier to remember than ingesting it at night.

Taking it at night would not cause significant trouble either. Some have claimed that taking vitamin D hinders melatonin production, confusing our circadian rhythm and reducing the quality of our sleep, while others claim that poor sleep is linked to a deficiency of that said vitamin Regardless, more definitive research is needed to fully establish its effects.

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The Best Time To Take Vitamin D

The best time to take vitamin D supplements is when it fits your schedule. We recommend taking it with a source of quality fat in the morning or when you break your fast. Avoid taking vitamin D in the evening .

Since vitamin D is a fat-soluble vitaminmeaning it doesnt dissolve in wateryour body can most easily absorb it when you take it with food. On top of that, many people find that taking vitamins and supplements on an empty stomach can lead to side effects like gastric upset.

Its convenient to remember to take your vitamins and dietary supplements in the morning, either with breakfast or a cup of Bulletproof Coffee. But you dont have to take it in the morning. If youre curious about supplementing while fasting, just take it when you break your fast.

You may also want to take it with your largest meal of the day, whenever that is for you, since research has found that this can improve vitamin D absorption. More specifically, researchers suggest taking vitamin D at the same time you eat foods that are high in fat. Whenever you take vitamin D supplements, consider taking them while eating quality fat sources, including avocado, Bulletproof Brain Octane C8 MCT Oil, egg yolks, wild-caught fatty fish, grass-fed butter and Bulletproof Grass-Fed Ghee.

Supplements With Vitamin D

There are many supplements that contain just the amount of iu youre looking for. However, its important to distinguish between two types: Vitamin D2 and Vitamin D3. These two differ simply from its source. Vitamin D2 is plant based and Vitamin D3 is animal based .

Here are some of the best foods to get more natural amounts of Vitamin D:

• Cod liver oil
• Whole grain cereals
• and more

The more Vitamin D you get, the more benefits you gain. However, just like everything in life, there are limits. Beware of the possibility of toxicity. You might hear people say, you could never have too much, but in reality, there can be side effects.

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Our Intended Source Of Vitamin D: The Sun

Our skin is designed to produce vitamin D when exposed to the sun. However, very few of us catch enough rays to meet our needs.

In the winter, the suns UVB rays arent strong enough to trigger production of the vitamin, putting anyone who lives far from the equator at risk for falling short, says Khalid Saeed, D.O. Plus, most of us spend the vast majority of our days working indoors. According to a Clinical Laboratory study, this pretty much guarantees us low vitamin D levels.

Even people who spend lots of time outside likely miss out on the nutrient, since sunscreen interferes with vitamin D production, says Jonathan Valdez, R.D.N., owner of Genki Nutrition and spokesperson for the New York State Academy of Nutrition and Dietetics. In fact, SPF 15 blocks up to 93 percent of UVB rays.

Oh, and did we mention that your skins ability to help convert sunlight into vitamin D ? Not an ideal set of circumstances for healthy vitamin D status.

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How Long Does It Take To Correct A Vitamin D Deficiency

To correct a deficiency, the Endocrine Society suggests that the deficient person has 50,000 IU of vitamin D3 once a week for eight weeks or alternatively, 6000 IU of vitamin D3 daily. This will increase the level of vitamin D3 in the blood, which should correct the deficiency.

Uta Boellinger, from nutritional coach Aiverley, agrees with this. She says that it depends how low your levels are to start with, Most commonly a higher dose is required for six to eight weeks.

So its fairly easy to correct with suitable intervention and its a good job too, since lacking in vitamin D is very common and in fact, its estimated that 1 billion people around the world are vitamin D deficient. This means, also, that it takes more than sunshine and nutrient-rich food to correct a vitamin deficiency so check out these supplements to get started. If in doubt, however, and you feel that a vitamin D deficiency is seriously affecting your life then the best thing to do is to make an appointment with your GP. They will be able to assess the personal situation and run tests to ensure this is actually what the problem is, as some of the symptoms of vitamin D deficiency are also that of more serious conditions.

The Best Time Of Day To Take Vitamin D According To Experts

The Best Time Of Day To Take Vitamin D, According To Expertsearn a small commission The Best Time Of Day To Take Vitamin D, According To Experts

Vitamin D is a crucial nutrient for our health and well-being for a number of reasons .* Unfortunately, though, many of us donât get enough. Research demonstrates an alarming 93% of Americans fail to get in just 400 IU per day from their dietand the science is abundantly clear that 400 IU doesnât even come close to cutting it, anyway.

Given that, itâs no surprise that vitamin D supplementation has become such a massive and important topic. Thing is, though, reaping the benefits of the sunshine vitamin in supplement form isnât as simple as grabbing the first bottle you see and popping it haphazardly. Instead, getting your supplement routine right ensures youâre doing right by your health and your wallet.

So, when is the best time to take vitamin Dand how can you get the most out of your regimen? Hereâs what the experts have to say.

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Should You Take Vitamins

Before you start a daily vitamin habit, Dr. Perez-Gallardo emphasizes that not everyone needs them. If you eat a nutritious, balanced diet, you do not need these supplements. The best source of vitamins and minerals is a plate that is one-quarter fruits, one-quarter vegetables, one-quarter protein, such as fish and poultry, and the other quarter grains.

If you cant eat this way at least one meal a day, you may benefit from taking vitamins. Doctors may also recommend taking vitamins if you:

In Search Of Vitamin D

Under the right circumstances, 10 to 15 minutes of sun on the arms and legs a few times a week can generate nearly all the vitamin D we need. Unfortunately, the “right circumstances” are elusive: the season, the time of day, where you live, cloud cover, and even pollution affect the amount of UVB that reaches your skin. What’s more, your skin’s production of vitamin D is influenced by age , skin color , and sunscreen use .

Lack of sun exposure would be less of a problem if diet provided adequate vitamin D. But there aren’t many vitamin Drich foods , and you need to eat a lot of them to get 800 to 1,000 IU per day. People who have trouble absorbing dietary fat such as those with Crohn’s disease or celiac disease can’t get enough vitamin D from diet no matter how much they eat . And people with liver and kidney disease are often deficient in vitamin D, because these organs are required to make the active form of the vitamin, whether it comes from the sun or from food.

Read Also: How Much Vitamin D Should An Adult Take Daily

What Is The Ideal Time To Take It

Taking vitamin D with a meal can enhance its absorption and increase blood levels more efficiently.

However, theres limited research on whether taking it at night or in the morning may be more effective.

The most important steps are to fit vitamin D into your routine and take it consistently to ensure maximum effectiveness.

Try taking it alongside breakfast or with a bedtime snack as long as it doesnt interfere with your sleep.

The key is to find what works for you and stick with it to ensure youre meeting your vitamin D needs.

Summary

Taking vitamin D with a meal can increase its absorption, but studies on specific timing are limited. For best results, experiment with different schedules to find what works for you.

Supplements can be an effective way to boost your blood levels of vitamin D, which is crucial to your health.

Taking vitamin D with food can enhance its effectiveness, as its fat-soluble.

While the best timing has not been established, scientific data to confirm anecdotal reports that supplementing at night may interfere with sleep is unavailable.

Current research suggests you can fit vitamin D into your routine whenever you prefer.

What Happens If I Take Too Much Vitamin D

Taking too many vitamin D supplements over a long period of time can cause too much calcium to build up in the body . This can weaken the bones and damage the kidneys and the heart.

If you choose to take vitamin D supplements, 10 micrograms a day will be enough for most people.

Do not take more than 100 micrograms of vitamin D a day as it could be harmful. This applies to adults, including pregnant and breastfeeding women and the elderly, and children aged 11 to 17 years.

Children aged 1 to 10 years should not have more than 50 micrograms a day. Infants under 12 months should not have more than 25 micrograms a day.

Some people have medical conditions that mean they may not be able to safely take as much. If in doubt, you should consult your doctor.

If your doctor has recommended you take a different amount of vitamin D, you should follow their advice.

You cannot overdose on vitamin D through exposure to sunlight. But always remember to cover up or protect your skin if you’re out in the sun for long periods to reduce the risk of skin damage and skin cancer.

Page last reviewed: 03 August 2020 Next review due: 03 August 2023

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How Much Vitamin D We Really Need

The trouble doesnt end there. Many experts disagree about how much vitamin D we truly need to be at our healthiest.

While The National Institutes of Health Office of Dietary Supplements recommends that adults get 600 IU of vitamin D per day, other organizations recommend aiming highermuch higher. The Endocrine Society, for example, suggests up to 2,000 IU per day, while the The Vitamin D Council recommends 5,000 IU.

Most registered dietitians and doctors think the governments recommendation is outdated and too low, explains Bhanote.

And while a few foodslike liver, fatty fish, egg yolks, and mushroomscontain some vitamin D, you cant rely on your diet alone to meet your nutrient needs, says Jennifer Dennis-Wall, Ph.D., science writer at research organization Biorasi.

Vitamin D: Benefits Dosage Information And Warnings

Vitamin D3 provides a range of health benefits, from bone health to immunity support. Learn more about its benefits, dosage information, and warnings.

7 minute read

Vitamin D3 is an essential vitamin that your skin produces in response to sunlight exposure. It can also be consumed through a variety of animal and plant-sourced foods. Vitamin D3 is known to support bone health, but it also supports the immune system to protect you from environmental and seasonal threats.

With increased concerns over sun exposure, there has been an increase in vitamin D3 deficiency, which can affect immune function. Taking supplements of vitamin D3 helps you maintain healthy levels to support immune function, bone health, and overall health.

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Incorporating It Into Your Morning

Many people prefer to take supplements such as vitamin D first thing in the morning.

Not only is it often more convenient, but its also easier to remember your vitamins in the morning than later in the day.

This is especially true if youre taking multiple supplements, as it can be challenging to stagger supplements or medications throughout the day.

For this reason, it may be best to get in the habit of taking your vitamin D supplement with a healthy breakfast.

Using a pillbox, setting an alarm or storing your supplements near your dining table are a few simple strategies to remind you to take your vitamin D.

Summary

Some people may find that taking vitamin D first thing in the morning is more convenient and easier to remember than taking it later on.

Who Should Not Take Vitamin D3

People with heart problems or kidney disease should speak to their healthcare provider before taking vitamin D3, as it may worsen these conditions.

Patients who are taking certain medications should also check with their healthcare provider, as vitamin D3 may interact with the medication.

People who have had kidney stones should avoid high doses of vitamin D3, as it could increase the risk of developing another kidney stone.

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What Are The Benefits Of Taking Vitamin D3

Some studies suggest that taking Vitamin D3 supplements may reduce the risk of developing certain types of cancer, heart disease and high blood pressure. However, other research suggests that taking vitamin D3 does not have a substantial effect on these conditions.

According to the National Health Service in the UK, Vitamin D3 supplements are also effective for preventing bone fractures. However, it is more effective to improve bone strength by taking regular weight-bearing exercise, limiting caffeine intake and ensuring that you have a healthy diet.