The time of the day when we take our supplements matters a lot since it affects the body’s ability to absorb vitamins and nutrients and whether or not any side effects could occur. Vitamin D is the most frequently used supplement in the United States, and in this article, we’ll discuss when is the best time to take Vitamin D to maximize its impact.
- When Is The Best Time To Take Vitamin D?
- The Ideal Time For Taking Vitamin D
- Why Should You Take Vitamin D?
- Frequently Asked Questions
- Final Take
- Related Articles
When Is The Best Time To Take Vitamin D?
Research suggests that the best time of day to take vitamin D is in the morning alongside a meal that contains fats.
This way you will maximize the effectiveness of your supplement while preventing the impact vitamin D can potentially have on your melatonin production and therefore your sleep.
Whenever you decide to take it, consistency is the most important factor for successful vitamin D supplementation.
The Ideal Time For Taking Vitamin D
Certain vitamins/supplements become more effective when taken at particular times of the day. Depending on their prescription, manufacturers, and physicians often recommend taking them in the morning with a meal. Others are more lenient, allowing them to be taken in the afternoon or at night, on an empty stomach, or before going to bed.
Since vitamin D is a fat-soluble vitamin, it does not dissolve in water and is absorbed best in the bloodstream when paired with high-fat foods. For this reason, the best time of day to take vitamin D supplements is when you’re having a rich fatty meal. Though taking it even on an empty stomach is also acceptable, physicians would recommend taking it with a full stomach.
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 it’s 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.
Does The Time Of Year Change The Best Time To Take Vitamin D?
Researchers also say that the intake should depend on which season or climate you live in since it’s linked to how much vitamin D you get from exposure to the sun or how much vitamin D-rich foods you consume. Those who live in sunny/tropical climates may not even need supplementation at all.
However, more experts say that regardless of the time and circumstance, the efficiency of vitamin D supplements boils down to your frequency in taking them. As long as you are consistent in taking the supplements, whichever schedule you prefer for the regimen would work enough.
Why Should You Take Vitamin D?
Vitamin D is especially important in promoting important health functions like calcium absorption and strengthening bone, muscle, and heart health. The body can produce it when the skin is exposed to sunlight, and it occurs naturally in a few food sources like fish, eggs, and mushrooms. If those aren’t enough, supplementing would be an easy and effective way to meet your vitamin D needs, especially if you’re at risk of deficiency.
Additionally, it also offers the following health benefits:
- Strengthens the immune system – This vitamin plays a critical role in promoting immune response. It enhances the function of immune cells and acts upon cell proliferation and differentiation, and immunologic effects, enabling it to maintain tolerance and promote protective immunity.
- Regulates the mood – Research shows that vitamin D could play an important role in boosting mood and decreasing the risk of anxiety and depression. A lack of vitamin D would leave a person prone to fatigue and low mood levels.
- Improves cognitive functions – Vitamin D deficiency is shown to affect a person’s brain functions. Since vitamin D’s receptors are widely distributed in the central nervous system, taking it would improve one’s cognitive abilities, especially focus and memory.
- Helps promote weight loss – Consistent intake of vitamin D could help aid in weight loss. A study found that vitamin D works with calcium to reduce the production of cortisol, a stress hormone that causes the buildup of belly fat, cutting it significantly.
- Ensures proper and smoother blood circulation – Vitamin D helps keep the arteries and blood vessels loose and relaxed to support proper blood flow and lowering blood pressure.
- Beneficial to the colon – a higher intake of dietary vitamin D, especially from its dietary sources, is estimated to have a reduced risk of young-onset colorectal cancer or polyps.
- Prevents certain types of cancer – Vitamin D can help prevent the risk of cancers such as colorectal, breast, prostate, and pancreatic cancers as it can significantly reduce tumor invasiveness and propensity to metastasize, leading to reduced cancer mortality.
- Lower the risk of rheumatoid arthritis – Since vitamin D helps the body absorb calcium, essential for building strong bones, consistent intake can reduce the risk of rheumatoid arthritis and relieve some of its symptoms.
- Repairs damages to the cardiovascular system – Studies have found that taking vitamin D3 can help repair the damage to the cardiovascular system caused by the effects of atherosclerosis, hypertension, and diabetes while also preventing the risk of a heart attack.
- Reduces the risk of type 2 diabetes – Taking vitamin D can help lower average blood sugar levels among individuals with type 2 diabetes. Similarly, it has also been shown to improve glycemic control and insulin sensitivity in type 1 and type 2 diabetes and healthy persons.
- Promotes skin health – Vitamin D is vital to the skin for synthesis, metabolism, and activity. Some studies have found that it can help treat skin conditions like acne, dry skin, psoriasis, eczema, or premature aging, thus resulting in brighter, clearer skin.
- Aids in muscle recovery – One study found that vitamin D can aid with hastening muscle recovery due to intense exercise and can even prevent muscle damage caused by intense physical activities.
Frequently Asked Questions
What do I do if I forget to take my vitamin D?
Just take it as soon as you remember or wait until the following day to get back into your routine. No need to double up the next dose if you miss your supplement.
What happens if I take too much vitamin D?
Excessive vitamin D intake is said to cause nausea, vomiting, frequent urination, and weakness. It can also increase calcium levels in the blood and put you at risk for hypercalcemia.
In some cases, it can result in bone pain and kidney problems, such as calcium stones forming in the kidneys.
How much is the vitamin D limit?
The daily recommended amount of vitamin D for adults under 70 is 600 IU, whereas older ones should take about 800 IU. However, an intake of up to 4,000 IU of vitamin D daily is generally considered the safe upper limit.
Can vitamin D interact with other drugs/medications?
Yes. In fact, many medications are known to interact with vitamin D supplements and can reduce the absorption of the vitamin and cause some side effects.
These include aluminum, anticonvulsants, atorvastatin, digoxin, stimulant laxatives, steroids, thiazide diuretics, cholestyramine, and verapamil.
Is it safe to take vitamin D with other vitamin supplements?
Certain supplements can help augment and magnify vitamin D’s benefits. Vitamin K, magnesium, and zinc, for example, are said to help promote the absorption of vitamin D.
Similarly, taking two types of vitamin D (taking vitamin D with vitamin D2/D3) don’t have negative interactions with each other, so it’s safe to take them simultaneously.
Vitamin D is an essential vitamin that helps support many of the body’s health functions. Taking them in supplement form is a great way to enjoy their benefits.
While there are no fixed rules about the proper time in ingesting these supplements, it’s generally recommended to be taken with a meal containing healthy fats. It’s also best to take it during the day so that you won’t miss your daily dosage.
When in doubt, ask your doctor about vitamin D dosage and its effects on your health.