Best time of day to take vitamins

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A health expert revealed the ideal times to take vitamins, especially since the timing of taking nutritional supplements can increase their effectiveness.

Health influencer Cory Rodriguez, known online as HealthWithCory, advises that vitamin D is most effective in the morning. It is also suggested that minerals such as iron are better absorbed on an empty stomach.

Vitamin D)

It is vital for balancing calcium and phosphate in the body, and is key to healthy bones, teeth and muscles, Gloucestershire Live reports.

Our bodies produce vitamin D when sunlight hits our skin during outdoor activities. 

Corey says that the morning is the ideal time to take vitamin D, explaining: “I like to take vitamin D in the morning hours, because some evidence shows that it can disrupt melatonin levels (the natural sleep hormone) if taken at night.”

Iron

The human body needs a combination of vitamins and minerals to function properly, with iron being a particularly important mineral for growth and development.

The body uses iron to make hemoglobin - the protein in red blood cells that carries oxygen from the lungs to the rest of the body - and it is also needed to make myoglobin, which supplies oxygen to muscles. 

"Iron is absorbed best when taken on an empty stomach, but some people can't tolerate that, so if you need to take it with a meal you can still do that," Currie says.

B vitamins

There are many types of water-soluble vitamins, including vitamin C and several B vitamins, each with a different function to do in the body.

"B vitamins can provide the body with energy, so taking them at night may spoil sleep. Take them in the morning hours," Corey says.

Research suggests that vitamin B6, in particular, can disrupt sleep, so taking it early in the day may combat this.

Multivitamins

Health experts say it's best to take multivitamins, which usually contain both water and fat-soluble vitamins, in the morning. It is also best to take it with food, because fat can aid in the absorption process. 

magnesium

It is best to take magnesium with food to ward off any potential negative effects. Studies have shown that magnesium has a whole host of health benefits, including improving blood sugar control, warding off migraines, lowering blood pressure, and even protecting against depression.

But the benefits of magnesium are largely related to prolonged use, so you can take it at any time of the day, depending on what suits you. Corey suggests taking magnesium glycinate before bed, explaining: “Since magnesium can help with sleep, it makes sense to take it before bed, especially if you are taking magnesium glycinate.”

It is worth noting that although vitamin and mineral supplements are safe to consume, these nutrients should be obtained from food sources, including:

- Cabbage.

- Spinach.

- Nuts.

- the fruit.

- Low-fat meat.

Always talk to your doctor first before making any lifestyle changes, and to check if there is a cause for a vitamin or mineral deficiency.