When Is the Best Time to Take Vitamins

You can take most vitamins at any time of the day. But your body may absorb some nutrients better if you take them with a meal containing fat.To function properly, your body needs 13 vitaminsTrusted Source — ۹ of which are water-soluble and 4 of which are fat-soluble.
While these nutrients are found in varying amounts in food, some people need to supplement with certain vitamins to meet their nutritional requirements.
Normally, most vitamins can be taken at any time of day. That said, some vitamins are better absorbed under special conditions, which is why it’s good to know how and when to take a supplement to promote optimal absorption.This article explains how and when to take vitamins.

Water-soluble vitamins
As the name implies, water-soluble vitamins dissolve in water. As such, you don’t need to take them with food for them to be absorbed.
There are nine water-soluble vitaminsTrusted Source, which include vitamin C plus the eight B vitamins — B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin).

You need to regularly consume water-soluble vitamins because, unlike fat-soluble vitamins, they’re not readily stored in your body’s tissues. Instead, excess water-soluble vitamins are excreted through your urineTrusted Source.
Vitamin C
Vitamin CTrusted Source plays many critical roles in your body. For example, it functions as a powerful antioxidant and is needed for immune health, as well as collagen and neurotransmitter synthesis.
There are several forms of vitamin C supplements, including ascorbic acid, ascorbic acid with bioflavonoids, liposomal vitamin C, and calcium ascorbate.
You can take vitamin C supplements at any time of day, with or without food, although taking ascorbic acid with foods can help decrease the potential gastrointestinal side effectsTrusted Source caused by its high acidity.

B vitamins
B vitamins are sold individually or as B complex supplements that contain all eight B vitamins.
Because they’re water-soluble, you can take them with or without food and at any time of the day. That said, it’s often recommended to take B vitamins in the morning due to their important role in nutrient metabolism and energy production.
What’s more, some people may benefit from taking B vitamins on an empty stomach. For example, it’s recommended that people with a B12 deficiency take B12 supplements on an empty stomach with water to promote maximal absorption.

Fat-soluble vitamins
Unlike water-soluble vitamins, fat-soluble vitamins depend on fat for proper absorption. Thus, it’s generally recommended that you take fat-soluble compounds with a meal that contains fat.
Vitamin A
Certain populationsTrusted Source are more at risk of developing vitamin A deficiency due to increased needs or reduced absorption. This includes people who are pregnant and breastfeeding and those with cystic fibrosis.

To promote optimal absorption, you should take vitamin A supplements with a fat-containing meal.
Vitamin D
Vitamin D is needed for immune function, bone health, cellular growth, and more.
Vitamin D can be taken at any time of day, and most of these supplements should be taken with fat-containing meals or snacks to ensure optimal absorption.
Vitamin E
Vitamin ETrusted Source functions as a major antioxidant in your body and is essential for healthy blood flow and immune function.
It’s typically recommended that vitamin E supplements are taken with a meal.

Vitamin K
Vitamin KTrusted Source refers to a family of fat-soluble compounds that includes vitamin K1 (phylloquinone) and vitamin K2 (menaquinones).
Vitamin KTrusted Source is needed for blood clotting, bone and heart health, and more.
You can take vitamin K supplements at any time of day with a meal or snack that contains fat.

Multivitamins
Multivitamins typically contain a variety of vitamins and minerals.
Because these supplements commonly contain both fat- and water-soluble vitamins, it’s typically recommended to consume them with a meal.