When Is the Best Time to Take Vitamins and Minerals? Timing Your Supplements

Vitamins and minerals are the cornerstones of a healthy diet. You may have heard this before, and at this point, it sounds more like a cliché rather than genuine health advice. However, as clichéd as this sounds, a balanced diet is crucial for supporting your physical and mental well-being.

I also thought this topic was a bit clichéd until I experienced some health issues myself. A couple of months ago, I decided to become a vegetarian. Honestly, I did not take my dietary change very seriously, mainly following online advice and recipes. But a month ago, I started noticing sudden dizziness and fatigue that impacted my daily life, making it difficult to focus at work.

Scared about these symptoms, I checked with my doctor and got a blood test. When the results came back, my doctor asked about my diet, as I had several deficiencies, including iron, B12, and vitamin D. I was confused because I thought my vegetarian diet was sufficient. However, I soon learned that making big changes in your diet can have serious consequences.

Following my doctor's advice, I picked up some vitamin supplements from my local pharmacy. As soon as I got the pills home, I realized that I barely knew anything about this topic. What is the best time to take vitamins and minerals? Should I take them with a meal, or is it better to take vitamins on an empty stomach? The supplements provided some recommendations, but that was not enough; I needed to dig deeper into the topic.

To craft this piece, I collaborated with one of our in-house researchers, Alifia Fernandes Jokubauskienė. Her expertise in clinical pharmacy became my compass in the scientific jungle of nutrients, helping to uncover the best time of the day to take supplements and compile usage recommendations. Moreover, I connected with various nutrition experts to gather advice on effectively incorporating dietary supplements into a diet. Without further ado, let's get into it.

Why timing matters: maximizing absorption

Starting my research on the best time to take vitamins, I was particularly curious about why supplements are advised to be taken in the morning and especially why some need to be consumed on an empty stomach.

Well, I discovered that absorption is not straightforward, as our bodies absorb nutrients differently based on various factors. For example, vitamins like A and D are better absorbed with foods that contain fat, while water-soluble vitamins, including vitamin C, can be taken throughout the day, with or without a meal.

It is not necessary to take all your supplements in the morning, but many do for two main reasons. First, some supplements, like iron, are better absorbed on an empty stomach. Second, it is generally easier to remember to take supplements before or after breakfast.

However, other factors can also affect timing. For example, if you are taking certain medications, the absorption of specific nutrients can be compromised. Here, you will need to speak to your doctor to align the timing of your supplements so your body can have maximum absorption of both.

The vitamin and mineral A-Z guide: optimal timing for each nutrient

When users talk about the best time to take vitamins, they often refer to both vitamins and minerals. While both are essential micronutrients, they have distinct structures and functions in our bodies. Before blindly choosing a supplement, consult your healthcare provider. They will be able to advise on specific minerals or vitamins that you may need and recommend the correct dosage.

Now that we have established that vitamins and minerals are different micronutrients, it is also important to highlight that vitamins are quite different from each other. They are categorized into two main groups: water-soluble and fat-soluble. Depending on which group a vitamin belongs to, you may need to take vitamins at different times and with specific types of macronutrients.

Fat-soluble vitamins

Fat-soluble vitamins — as the name suggests — are soluble in fats and stored in fat tissue and the liver. The vitamins in this group include vitamins A, D, E, and K. They play a key role in various physiological processes, including vision, bone health, immune function, and blood clotting.

The deficiency of most of these vitamins is rare in the U.S. and frequently linked to specific malabsorption disorders or other health conditions. However, there is one exception: vitamin D. Some statistics indicate that at least 40% of the U.S. population lacks this vitamin.

When it comes to timing, you may be surprised to learn that vitamins in the morning are not a must. For most fat-soluble vitamins, the type of meal you take them with is more important than the timing.

As the name implies, fat-soluble vitamins dissolve in fat, so it is usually recommended to take them with your largest meal. For many, this tends to be at lunch or dinner. However, breakfast could also be a good choice to take fat-soluble vitamins with foods like avocado, olive oil, salmon, or whole-fat milk.

Water soluble

Water-soluble vitamins, unlike fat-soluble ones, dissolve in water. This aspect means the body cannot store them, so we must replenish them frequently. The water-soluble vitamins are vitamin C and B vitamins. Both vitamins are required in a wide variety of metabolic reactions. Additionally, vitamin B plays a role in normal growth and development, maintaining healthy skin, and ensuring proper nerve and heart function. These water-soluble vitamins do not need food for proper absorption and can be consumed at any time of the day.

The B vitamins include thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate or folic acid (B9), and cobalamin (B12). While they can be taken at any point of the day, many users consume them in the morning due to their role in metabolism and energy production. Moreover, some research indicates that taking these vitamins before bedtime may interfere with sleep.

Vitamin C is essential for collagen biosynthesis, protein metabolism, and dietary iron absorption. It is also an excellent antioxidant source and supports the optimal functioning of the immune system. Studies suggest that some lifestyle habits, like smoking, may negatively affect vitamin C levels.

Multivitamins

While nutrient supplements can be purchased alone, many prefer multivitamin supplements, as they often combine essential vitamins or minerals in a capsule or gummy. These products may differ in their composition but are often recommended to be taken with a meal to avoid common side effects like an upset stomach. However, depending on their specific formulation, some multivitamins may require particular timing with foods for optimal absorption.

Some research suggests that those who take multivitamins might consume specific vitamins or minerals above the tolerable upper intake level, which could be detrimental to health.

Another concerning issue about these supplements is that some companies do not consider how some nutrients interact with each other, either inhibiting or increasing the bioavailability, which can make products unsafe in some cases. Therefore, it’s crucial to consult your healthcare provider on the most optimal combination and specific guidelines before taking a multivitamin.

Omega-3 fatty acids

This article mainly focuses on vitamins and minerals, but it is important to note that many supplements, especially multivitamins, often include omega-3 fatty acids. This compound consists of three main groups: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found mainly in plant oils such as flaxseed, soybean, and canola oils. DHA and EPA are found in foods like fish and other seafood.

Omega-3 is present in various body parts, like your retina, brain, and sperm cells. Moreover, it participates in energy production and plays a vital role in the health of your heart, blood vessels, lungs, immune system, and endocrine system. Research shows that deficiency is very rare in American adults, however, it is still one of the most popular supplements to take for potential heart health support.

However, specific health conditions and lifestyle choices like chronic alcohol consumption may increase the risk of deficiency. Omega-3 is recommended to be taken with a meal that contains healthy fats to enhance absorption and minimize side effects like an upset stomach.

Minerals

Minerals are vital components of our diet and fulfill various functions, including muscle and nerve function, building materials for our bones, regulating water balance, and especially supporting immune function. For most, a balanced diet is enough to get sufficient of them; however, people may be deficient in a specific mineral for various reasons, including lifestyle choices, health conditions, or diet.

Mineral supplementation is usually recommended to be taken with a meal to avoid gastrointestinal side effects. Iron supplements, in particular, are best absorbed on an empty stomach. However, they can cause stomach cramps, nausea, and diarrhea in some people. Therefore, try combining iron with a small snack like a fruit or a loaf of bread to avoid this problem.

Additionally, some studies suggest that vitamin C may enhance our body’s ability to absorb iron, so consider taking your iron supplementation with citrus juice if it does not already include vitamin C.

Beneficial and potentially interacting combinations

• Some studies suggest that taking iron and zinc together may potentially interfere with iron absorption.
• Some studies suggest taking calcium and iron may potentially interfere with the absorption of iron.
• Consider combining iron with vitamin C to potentially enhance the absorption of iron.
• Consider combining vitamin D with calcium to enhance calcium absorption. Moreover, combining these two nutrients may also help reduce the risk of fractures.

Do I need to take supplements?

Many individuals take a multivitamin supplement without medical supervision because they hear from colleagues or social media that it may help improve immune function, energy, and many other aspects. However, all nutrients should come from your diet unless you need to fill some gaps or suffer from a specific deficiency.

That being said, some groups may be at risk of developing deficiencies, including pregnant and breastfeeding individuals, vegetarians, vegans, and those with specific health conditions.

Lifestyle choices like smoking or drinking could also increase the risk of developing various deficiencies. Smokers, for instance, tend to suffer from nutrient deficiencies more frequently than non-smokers, including vitamin C, E, β-carotene, B1, B2, B12, folic acid, calcium, magnesium, iron, iodine, and similar. This also goes for alcohol use, which causes deficiencies in various nutrients, but especially the B-complex.

Choosing vitamin and mineral supplements

If you have been advised to take a supplement, it may be a bit of a challenge to get the right match. To help clarify this process, I contacted Nicole Bendayan, a licensed nutritionist. She provided some practical advice and considerations before starting any supplements or brands.

"I emphasize to my clients that supplements should complement a healthy diet. Focusing on getting all the nutrients from your meals before taking supplements is essential. That being said, supplements can play a valuable role in our health and wellness,” she added.

As I mentioned in this article, I am also starting my journey with supplements, so I took the opportunity to ask Bendayan for further guidance on choosing specific products:

Before buying any supplements, it is important to consider your current health condition. For example, if you have poor gut health, you may have issues with the absorption of some multivitamins and other supplements. Additionally, ensure you get your dietary supplements from a reputable company that is third-party tested and uses high-quality ingredients without fillers, artificial colors, or flavorings.

Nicole Bendayan

In our chat, Bendayan mentioned that different brands of supplements have varying nutrient quantities. Therefore, it is crucial to thoroughly check the product before making a decision.

"Make sure you are getting a supplement that you actually need. Read the labels and confirm you are getting adequate levels of the vitamin, mineral, or compound you need. It is always best to consult your doctor before getting started, as certain vitamins and minerals can interact with each other and with some medications," she added.

The bottom line: diet over supplementation

While supplements can help fill nutrient gaps, they should not replace a healthy and balanced diet. As I mentioned earlier, healthy eating may seem cliche at this point, but cliches are usually favored for a reason — it is the only way to maintain our well-being. I addressed this specific point with Bendayan, who stressed the importance of personalized nutrition to support our bodies at different stages of life.

“I prefer an additive approach rather than a reductionary. I suggest prioritizing or adding specific foods to support your health instead of limiting certain meals. For instance, stress depletes certain nutrients, so during difficult times, focusing on those nutrients can be a great way to keep your nutrition balanced. Magnesium, in particular, can be helpful to maintain your wellness during stressful periods, and you can obtain it through food without the need to add various supplements.”

Bendayan specializes in women’s nutrition and often recommends her clients learn about nutrition and how it can support their bodies during menstrual cycles and other circumstances.

“I think everybody should learn about nutrition because it is an integral part of our health and wellness. Maintaining a healthy lifestyle with a variety in your diet is important. I also recommend avoiding ultra-processed meals and choosing plant-based options instead. However, it all depends on your goals and health condition. That’s why it is essential to consult your healthcare provider or a professional on what dietary supplements may be best for your specific case,” she concluded.