You may want to take vitamin D supplements with food to maximize absorption. Although some people prefer taking them in the morning or later in the day, it’s unclear whether this impacts their effectiveness.
Vitamin D is a very important vitamin, but it’s found in few foods, and it can be difficult to get enough through diet alone. As a result, it’s widely available as a nutritional supplement.
However, a few factors may influence its effectiveness, including when and how you take your daily dose.
Vitamin D is a fat-soluble vitamin, meaning that it does not dissolve in water and is absorbed best in your bloodstream when paired with high fat foods.
For this reason, you may want to take vitamin D supplements with a meal to enhance absorption.
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You may be able to boost your vitamin D absorption by including nutritious sources of fats in your eating plan, such as:
- avocados
- nuts
- seeds
- fatty fish like salmon or sardines
- full fat dairy products
- eggs
Some people may prefer to take supplements such as vitamin D first thing in the morning.
Not only is it often more convenient, but it may also be easier to remember your vitamins in the morning than later in the day. This is especially true if you’re taking multiple supplements, as it can be challenging to stagger supplements or medications throughout the day.
For this reason, it may help to get in the habit of taking your vitamin D supplement with a nutritious breakfast.
Tip
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.
Some people may prefer taking vitamin D later in the day. If you sleep at night, some evidence suggests that vitamin D levels may impact sleep, although the exact relationship is unclear.
For example, a 2021 review of several studies notes that vitamin D may impact your body’s melatonin production. Melatonin is a hormone that helps regulate your body’s sleep-wake cycle.
According to the review, lower vitamin D levels before sleep may be associated with increased conversion of serotonin, another hormone, to melatonin. This means that taking vitamin D close to your bedtime may lead to lower melatonin levels, which could disrupt your sleep.
However, other research — including a
Vitamin D may affect different people in different ways. You may need to experiment with taking vitamin D supplements at different times of the day to find what works for you.
Taking vitamin D with a meal can enhance its absorption and increase blood levels more efficiently. However, research hasn’t concluded 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 during breakfast or with a bedtime snack — as long as it doesn’t interfere with your sleep.
Find what works for you and stick with it to ensure you’re meeting your vitamin D needs.
Supplements can be an effective way to boost your blood levels of vitamin D, which is crucial to your health.
As vitamin D is fat-soluble, taking it with food can enhance its effectiveness. Research hasn’t established a “best” time of day to take these supplements.
Try to find what works for you, and consult a healthcare professional if you need help increasing your vitamin D levels.