“Digestion slows down during sleep, so taking your nutrient supplement late at night would not be associated with an efficient absorption.” Neil Levin, a clinical nutritionist at NOW Foods, agrees that morning is best for multivitamins and any B vitamins.
As this article makes clear, some multivitamins are just fine to take at night. But you'll want to make sure that your multivitamin is high quality and contains exactly what you're looking for. If your multivitamin contains magnesium, or if it's addressing certain vitamin deficiencies, it may even enhance your sleep!
When is the best time to take multivitamins? Because multivitamins contain a mixture of both fat and water-soluble vitamins, in general it's best to take them with a meal for optimal absorption [1].
You can—but it's probably not a good idea. For some supplements, optimal absorption can depend on the time of day taken. Not only that—taking certain vitamins, minerals, or other supplements together can also reduce absorption and may result in adverse interactions, which can be harmful to your health.
“Taking certain supplements too close to bedtime may increase energy levels and contribute to sleep issues or restlessness in some people.” Since sleep issues are complex, talk to your doctor about any recurring sleep disturbances or bouts of insomnia.
Taking vitamins when there's no food in your belly can cause stomach upset, says Becker. Don't make it part of your nightcap, either. Since most of the vitamins in a multivitamin help your body make energy, taking it too close to bedtime can keep you up at night.
In particular, vitamins B6, B12, C, D, and E can improve or lower your sleep quality and duration. Vitamin C deficiency and both lack and an excess of vitamin B6 in the body might affect your sleep or cause insomnia. It is important, therefore, that you consult your doctor before taking any vitamin supplements.
Magnesium, tryptophan, omega-3s, and vitamin B6 are all awesome additions to your nightly routine to help relax the body and lull you into the best sleep of your life.
Vitamin D and sleep: The surprising connection
Early research suggests it is inversely related to melatonin, your sleep hormone. Increasing vitamin D levels may suppress melatonin levels. So, it makes sense that taking it at night could disrupt your sleep.
Vitamins A, D, E and K are fat-soluble vitamins, and shouldn't be taken on an empty stomach. "The best time to take vitamin D and other fat-soluble vitamins is after you've eaten foods that contain fat," recommends Cleveland Clinic.
Umeda recommends taking the supplement about 30 minutes before bedtime. And don't take more than the recommended amount. More won't help you sleep better, but it may cause stomach upset. While magnesium might improve your slumber, it's no substitute for a good sleep routine, Dr.
With a meal: Vitamin D is a fat-soluble vitamin. This means it does not dissolve in water. Your body absorbs Vitamin D better when it is consumed with healthy fats, such as avocados, nuts, eggs, and seeds. Taking your supplement with breakfast or lunch is recommended, or you can even take it with an afternoon snack.
When you start taking vitamins, you should expect to experience the following benefits - your energy levels will increase, more food will be converted into energy, your short-term memory will improve, your immune system will become stronger, your muscles will become stronger, and your skin will look healthier.
“Taking vitamins on an empty stomach can frequently upset the GI tract,” says gastroenterologist Christine Lee, MD. “Many people experience stomach pains, nausea and even diarrhea.”
Magnesium assists in the activation of vitamin D, which helps regulate calcium and phosphate homeostasis to influence the growth and maintenance of bones. All of the enzymes that metabolize vitamin D seem to require magnesium, which acts as a cofactor in the enzymatic reactions in the liver and kidneys.
Can you take vitamin D and magnesium together? Yes. In fact, it's probably best to take both together. Because so many people have low magnesium levels, vitamin D supplements on their own aren't very helpful for a large portion of the population.
Nearly all supplements are meant to be taken on a daily basis, and it can be beneficial to ensure that you're taking each individual supplement at the same time each day. For example, if you take your multivitamin first thing in the morning, try to do this each and every day for consistency's sake.
Combining supplements will not normally interfere with the way they work and in some cases may be beneficial, for example vitamin C helps iron absorption.
Magnesium supplements should be taken with meals. Taking magnesium supplements on an empty stomach may cause diarrhea.