Many people take vitamins and dietary supplements, sometimes to manage deficiencies. Taking some vitamins at a specific time, however, may reduce the risk of adverse effects. Here are the ideal circumstances in which to take different types of vitamins.

Minerals

People should always exercise caution before taking a mineral supplement such as Iron, Calcium, Magnesium and Zinc. They may offer benefits, particularly for those with a nutrient deficiency, but most research into mineral supplements has been observational, and laboratory studies have been inconclusive. It is also possible to take too much of a mineral, which can have harmful effects. People should take minerals daily with food. Taking mineral supplements without food might result in side effects, such as an upset stomach.

Prenatal vitamins

The United States Preventive Services Task Force suggest that women who are considering becoming pregnant take a 0.4 to 0.8 milligram (mg) folic acid supplement daily before conception. Likewise, the National Institute of Child Health and Human Development suggest that women take prenatal vitamins daily, particularly folic acid. Prenatal vitamins that combine folic acid with other nutrients, such as iron or calcium, are also available. Taking some prenatal vitamins on an empty stomach may cause indigestion and nausea, according to a 2019 review. If a prenatal vitamin increases feelings of nausea, a woman can consider taking the vitamin with a small amount of food.

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Fat-soluble vitamins

Fat-soluble vitamins are necessary in small doses. However, taking large doses of fat-soluble vitamins can be harmful or toxic to a person’s body. Cooking food does not get rid of its fat-soluble vitamin content. Usually, a person will get all the fat-soluble vitamins they need from the diet and do not need to supplement them. Some examples of fat-soluble vitamins include Vitamin A D E K. Fat-soluble vitamins dissolve in oil. For this reason, people who do need to supplement fat-soluble vitamins should take them alongside meals to enhance absorption.

When to take B vitamins

People tend to take B vitamins to boost energy and reduce stress. Because of its energy-boosting abilities, the best time of day to take a B vitamin is after waking up. Also, recent research indicates that vitamin B-6 may potentially interfere with sleep and induce vivid dreams. To avoid this adverse effect, people may wish to take them earlier in the day.

Water-soluble vitamins

The human body does not naturally produce or store water-soluble vitamins. People therefore need to consume these vitamins from animal, plant, and sometimes supplemental sources. Types of water-soluble vitamins include vitamin C and most B vitamins.

Vitamin C is safe to take in recommended amounts at any time of day. It occurs naturally in a variety of plant products, including orange juice, grapefruit, and lemons. The body does not store vitamin C, so people should take it on a daily basis, ideally in small doses throughout the day.

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