Vitamins – due to their pro-health properties – are a very important part of the daily diet. We do not always deliver them in the right amount with food, so we eagerly reach for dietary supplements with their content. It turns out, however, that in order for them to have the desired effect, we should take them at a specific time of the day. Doctors suggest which one will be best for a particular vitamin.
- B vitamins and vitamin D are associated with the production of melatonin, the sleep hormone
- Taking them in the evening can disrupt this process and disturb sleep
- The right time to reach for dietary supplements also applies to vitamin complexes (multivitamins) and some minerals, e.g. calcium
- More information can be found on the Onet homepage
B vitamins
B vitamins are essential for the proper functioning of the circulatory system and the nervous system. They are also very important for the production of hormones, incl. melatonin, known as the sleep hormone. It is for this reason that its consumption in the evening may not be the best idea.
«I would advise against taking B vitamins at night (…) These vitamins [when taken – ed.] At bedtime may activate the work of the brain and nervous system and make it difficult to fall asleep or stay asleep. For this reason, I suggest you take them in the morning with breakfast »advises Dr. David Culpepper, MD, internal medicine physician.
B vitamins, i.e. thiamine, riboflavin, niacin, choline, B5, B6, biotin, inositol, folic acid, PABA and B12 can be found in the B-50 Complex dietary supplement. It is available in Medonet Market at an attractive price.
Vitamin D
Vitamin D is also associated with the production of melatonin. “Vitamin of the sun” affects bone metabolism, supports the functioning of the nervous system, has an immunomodulating and indirect antibacterial effect.
According to dietitian Whitney Stuart, we should therefore also avoid taking it too late. «Vitamin D has an inverse relationship to the sleep hormone melatonin. Taking it at night can stop or slow down the natural production of melatonin »- says the expert.
It is also worth remembering that vitamin D is fat-soluble. For this reason, it is worth taking it with a meal rich in this nutrient. Thanks to this, it will be better assimilated.
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Vitamin C
Vitamin C has a number of important functions in the body. Participates in the work of the immune system (regulates the process of absorption of pathogenic microorganisms by leukocytes), accelerates wound healing, seals blood vessels and regulates collagen production. It helps lower blood pressure and cholesterol levels, lowers the risk of developing certain cancers, and slows down the aging process.
Ascorbic acid should also not be taken at night, however. Why? This is the time when we usually eat nothing anymore, and the consumption of vitamin C on an empty stomach (regardless of the time) may end up upset. Taking it too late can also cause gastrointestinal reflux.
Multiwitaminy
Not only individual vitamins, but also their mixtures (vitamin packs) should be consumed at a certain time of the day. As Dr. Monisha Bhanote of Integrative & Functional Medicine explains, “it’s best to take them early in the morning, with breakfast or lunch. Multivitamins usually contain fat-soluble vitamins such as D, E, A and K, which are better absorbed with fat-containing foods ».
If B vitamins are included in the vitamin complex, it is better to stick to the first half of the day (until 14 p.m.). “B vitamin multivitamins can affect and disrupt sleep quality,” adds Dr. Bhanote.
Not only vitamins
It is worth remembering that the late hour is also not recommended when taking other minerals. Among them there are, among others calcium, which Whitney Stuart explains – slows down or even stops the absorption of magnesium. “This element helps to relax, so it is very important at night” – adds the expert.
In addition, calcium-containing dietary supplements may interact with certain medications, including antibiotics and medications for high blood pressure. «Calcium can also affect the body’s absorption of iron, zinc and magnesium. It is therefore a good idea to take calcium supplements at a different time than multivitamins or a meal rich in iron »- advise experts from the American Mayo Clinic. It is best to discuss this with your doctor or pharmacist before starting calcium supplementation.
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