Our only hard recommendation: Avoid supplementing with vitamin D at night. There's evidence that vitamin D can suppress melatonin—which is bad news for your sleep quality.
You can choose to take any vitamin at night that does not interrupt your sleep or will not affect the absorption of the vitamin. As a result, you can take the following vitamins at night: Iron if you are taking Active Iron. Vitamin D.
Supplementing vitamin B6 may improve sleep quality and duration. A 2019 study also found that taking a supplement of magnesium, melatonin, and vitamin B complex for 3 months improved sleep and helped treat insomnia.
Do not add too much vitamin C at the same time but should be divided into 3-4 times Drink/day at different times Avoid taking vitamin C at night before going to bed, because it can cause stimulation, excitement leading to insomnia.
What many do not know is that vitamin C plays a significant role in boosting sleep health. Studies have shown that individuals with greater concentrations of vitamin C have better sleep than those with reduced concentrations.
Your body undergoes its natural repair process while you're asleep, and the vitamin C will make its strongest impact on your skin during this time. It'll also absorb into your skin most effectively after you've cleansed and exfoliated, so it makes sense to apply it during your nighttime routine.
He suggests taking your dietary supplements at night isn't advisable. “Digestion slows down during sleep, so taking your nutrient supplement late at night would not be associated with an efficient absorption.”
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.
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.
Studies published in the Journal of American Geriatrics Society have revealed that the combination of Zinc, Melatonin and Magnesium is highly recommended to help improve the quality of sleep of insomnia patients. Zinc supplement, if taken at night will be beneficial for the body in multiple ways.
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!
Growing evidence has demonstrated that vitamin D has a role in sleep regulation [12]. Specifically, vitamin D deficiency (VDD) can increase risk of sleep disorders and is associated with sleep difficulties, shorter sleep duration, and nocturnal awakenings in children and adults [13,14,15].
Vitamin B12, for example, should definitely be taken in the morning. This is because it is important for energy metabolism, which may interrupt your sleep if taken at night.
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.
Antibiotics: Taking magnesium supplements may reduce the absorption of quinolone antibiotics, tetracycline antibiotics, and nitrofurantoin (Macrodandin). Magnesium should be taken 1 hour before or 2 hours after taking these medications. Quinolone and tetracycline antibiotics include: Ciprofloxacin (Cipro)
One study of older adults with insomnia found that magnesium supplementation at a dose of 500 milligrams daily for eight weeks helped them fall asleep faster, stay asleep longer, reduced nighttime awakenings, and increased their levels of naturally circulating melatonin.
Depending on the vitamin, timing may be important in order to provide your body with the maximum benefits. In the case of a B vitamin complex, it's a versatile family of water-soluble vitamins that you can choose to incorporate morning, noon, or night.
Researchers found that lying or leaning to the right while taking the vitamin would result in the pill going into the deepest part of the stomach and dissolving twice as quickly.
B Complex Vitamins
I would discourage people from taking a B complex and instead get it from food sources. Especially since taking one before bed can keep you awake.
Although the functions of vitamin C and magnesium may not overlap like other nutrients, there's no harm in taking them simultaneously. With no known interactions, vitamin C and magnesium can safely be supplemented together.
Overall, vitamin C is a water soluble vitamin that does not have sedating or stimulating effects on energy levels in the body. So that means you can truly take vitamin C any time of day without worrying about disrupting your sleep.
The upper limit for vitamin C in adults is 2,000 mg. Individuals with chronic liver disease, gout, or kidney disease are recommended to take no more than 1,000 mg of vitamin C per day. High vitamin C intakes have the potential to increase urinary oxalate and uric acid excretion.